First, soy milk+ham bread = increase energy

Soymilk: 250 ml

Ham bread: 1 piece

Nutritional content analysis: The energy of this breakfast is 300 kcal, protein is 25g, fat10g, carbohydrate is 27g, and phytoestrogens are especially contained.

Comprehensive evaluation: If you will face both mental and physical loads in the morning, you may wish to add protein powder to your breakfast, which will make people particularly energetic.

Second, tomato and egg soup+toast+fried sausage = refreshing.

Tomato and egg soup: 1 bowl

Toast slices: 2 slices

Fried sausage: 1 root

Nutritional content analysis: The energy of this breakfast is 450 kcal, protein15g, fat15g, carbohydrate 50g, and especially contains anti-aging lycopene.

Comprehensive evaluation: Many people have low work efficiency in the morning, and they always seem to be awake, so they need a refreshing breakfast. Tomato and egg soup has a strong sour taste, and the burnt smell of burning bread and frying mud sausage can definitely awaken all the five senses.

Third, vegetable bean curd soup+steamed sweet potato+small pickles = hydrating and moistening intestines

The production of these three things is very common and not complicated. Pickles can be bought ready-made, and don't eat too much at a time to avoid taking too much salt.

Nutritional content analysis: The energy of this breakfast is 300 kcal, protein150g, fat 5g, carbohydrate 50g, and it also contains proper amount of sodium salt and vitamins.

Comprehensive evaluation: this is a low-fat and calorie breakfast. The light tofu and vegetable soup can replenish the water lost by the body at night. Steamed sweet potatoes are the main energy source and can also promote the normal peristalsis of the intestines. Small pickles are used to curb the acid return of sweet potatoes after eating.

Four, sesame dumplings+brown sugar cake+mixed melon strips = the charm of grain.

There are all kinds of cereal products in the supermarket that can be used as breakfast ingredients, and by the way, you can also buy some raw side dishes. All you need to do in the morning is boil water, cook a few glutinous rice balls and heat up the cakes.

Analysis of nutrient content: energy is 350kcal, fat is 5g, protein10g, carbohydrate is 65g (monosaccharide10g), and vitamins and minerals needed by human body are also contained.

Comprehensive evaluation: a breakfast that can eat sesame, glutinous rice, corn flour and other cereals is undoubtedly very nutritious. Although the proportion of fat is slightly lower, there is no need to worry about getting hungry soon, because waxy things and coarse grains can delay gastrointestinal absorption and make this breakfast feel full more lasting.

Five, black tea+buns = the truth of getting up late

A cup of hot, light black tea and a few mini buns are simple, but very convenient.

Nutritional content analysis: The energy of this breakfast is 150 kcal, protein 5g, fat 5g, carbohydrate 20g (including monosaccharide 5g).

Comprehensive evaluation: people who are used to getting up late also need to eat a little after getting up. The function of a cup of black tea is to moisten the stomach. The little energy provided by a few buns will not affect the appetite for lunch later, but can also supplement the feeling of emptiness and bring more calmness to lunch.

6. Example soup+vegetable salad+Yangzhou rice = leisurely and rich.

Soup is a woman's specialty, and the raw materials of vegetable salad can also be adapted to local conditions, but I'm afraid Yangzhou fried rice needs to prepare some things like shrimp, ham and carrots, plus a good pot of rice.

Nutritional value analysis: The energy of this breakfast should be around 500 kilocalories, and it is full of nutrition, especially the delicious substances such as free amino acids provided by thick soup, which can fully stimulate the secretion of gastric acid and arouse strong appetite.

Comprehensive evaluation: There will always be days when you are not in a hurry. In the morning, while planning a picnic in the suburbs, you will prepare a sumptuous breakfast. Then come in this way, just don't add too much salt and monosodium glutamate, so as not to be unusually thirsty after going out.

Seven, boiled corn+egg flower Hu radish porridge = fresh breath

The corn cooked in advance is heated in the microwave oven in the morning, and shredded carrots are fried and stewed into porridge. When cooked, the egg blossoms are thrown and seasoned with salt.

Nutritional content analysis: The energy of this breakfast is 300 kcal, protein18g, fat 8g, carbohydrate 4g, and it is also rich in vitamins, especially vitamin A, which can resist radiation.

Comprehensive evaluation: When you are engaged in communicating with people, you should keep your breath fresh after breakfast. Eating corn and licking a few faint salty porridge can make people feel refreshed from the inside out.

Eight, fried eggs+cheese smoked fish sandwich+fresh orange juice = west wind spreading eastward

If you use a non-stick pan, you can reduce the oil consumption of fried eggs. Cheese and smoked fish are generally bought outside, and Huiyuan 100% orange juice can be used.

Nutritional content analysis: The energy of this breakfast is 370 kcal, protein is 25g, fat15g, carbohydrate is 35g, and it is also rich in vitamin C.

Comprehensive evaluation: On a sunny morning, prepare a western-style breakfast and try a cold meal to fully appreciate the exotic flavor brought by the food. The advantage of making foreign things serve China is that breakfast is full and comprehensive in nutrition.

Nine, vegetable meat wonton+steamed buns = released energy

This breakfast can be bought in advance. There are frozen finished products for sale in the supermarket. Just heat them up in the morning. In the snack bar near your home, their unique dishes, meat dumplings and soup dumplings may be worth customers' frequent visits.

Nutritional content analysis: The energy of this breakfast is 400 kilocalories, 20 grams of protein, 25 grams of fat and 20 grams of carbohydrates, and it can also provide L- carnitine contained in meat to help fat metabolism and add motivation to muscles.

Comprehensive evaluation: This breakfast is undoubtedly high in fat, which is characterized by slow digestion and absorption. If you have to go through a busy morning and you can't have a regular lunch, you might as well enjoy it and store some slow-release energy for your body.

Ten, roast beef+milk+soda cookies = breakfast Dont Ask For Help.

Beef: 2 small pieces

Milk: 250 ml

50 grams of soda crackers

Nutritional content analysis: The energy of this breakfast is 350 kilocalories, which is about 1/4 that an adult woman needs all day. Protein15g, fat15g, carbohydrate 35g, and inorganic salts and calcium required by physiology.

Comprehensive evaluation: the outstanding feature of this set of collocation is convenience, almost no additional processing is needed, which is very suitable for busy office workers. Although all of them are ready-to-eat food, the nutritional ratio is very suitable. Of course, people who are sensitive to milk may wish to switch to warm yogurt or soy milk.