A slice of baked whole wheat steamed bread or ordinary bread, a few slices of sauce beef, a dish of celery mixed with walnuts, a bowl of milk oatmeal, and a half bowl of cherry tomatoes.
Or one or two vegetarian buns, a bowl of oatmeal _ millet porridge, a boiled egg, and a dish of spiced boiled peanuts.
Porridge can be replaced by noodle soup, such as tomato, mushroom and egg noodle soup.
Steamed bread can be replaced by eggs and vegetable pancakes, eggs can be replaced by bean products or cooked meat, and vegetables and fruits can be adjusted according to preferences.
Breakfast is best composed of cereals, milk, vegetables, fruits and eggs. The quantity does not need to be large, but the variety should be complete and the ingredients should be as diverse as possible. At the same time, we should give priority to natural food, use barbecue and frying as little as possible, and use methods such as steaming, stewing and cooking that have less damage to nutrients.
Mixed grains with various vegetables and fruits, appropriate amount of meat, eggs or fish food, reduce oil, salt and sugar.
On the basis of ensuring the taste of lunch, eat enough calories and various nutrients, eat more high-calorie foods such as meat and eggs, and choose more brain-strengthening foods such as fish, eggs, bean products, lean meat and dark vegetables.
Don't eat too much at lunch, otherwise it will affect your mental state in the afternoon.