Workers usually choose a convenient and quick breakfast to solve the breakfast problem in a limited time. The following are some suggestions for your reference:

1. Oatmeal: Oatmeal is nutritious and easy to digest, and can be brewed with milk, yogurt or hot water. You can add fruits, nuts and other ingredients according to your taste.

2. Bread and steamed bread: These staple foods are easy to carry and can be paired with jam, cheese, eggs and other ingredients, which are simple and delicious.

3. Sandwich: Sandwiches with rich nutrition can be made by putting slices of bread into ham, fried eggs, cheese, vegetables and other ingredients.

4. porridge: you can choose instant porridge such as eight-treasure porridge, preserved egg and lean meat porridge, and you can eat it with hot water.

5. Steamed buns and jiaozi: These pastries can be bought in the morning, which are convenient to carry and nutritious.

6. cereal bar: a cereal bar is a snack made of oats, nuts, honey and other ingredients, which can quickly replenish energy.

7. Fruit juice and yogurt: Choose sugar-free or low-sugar fruit juice and yogurt, which can provide you with rich vitamins and minerals.

8. Fruits: Carrying some convenient fruits, such as apples, bananas and grapes, can provide you with rich vitamins and cellulose.

9. Eggs: Boiled eggs, fried eggs or egg rolls are all good choices for breakfast. Eggs are rich in high-quality protein, which helps to improve satiety.

11. Instant cereal: Buy instant cereal and add milk or yogurt to eat. This kind of cereal is usually rich in fiber and nutrients.

When choosing an instant breakfast, please pay attention to the nutrition collocation to ensure that you get enough protein, carbohydrate, fat, vitamins and minerals. At the same time, try to avoid foods high in sugar, salt and fat to keep healthy.