1, braised pork rice+clam steamed egg soup+garlic broccoli+strawberry

Wash the clam and raise it with light salt water; Braised pork and soup are divided into small portions at home and kept in the refrigerator. Take it out at room temperature before going to bed or freeze it the next morning. Wash and dice mushrooms (if dried mushrooms are soaked in advance) and dice onions; Wash broccoli and break it into flowers;

Get up in the morning, boil water in a small pot and beat the egg liquid at the same time. Cook the clams with water and a little salt until the clams open their shells. Then, mix boiling water with warm water (if you are not in a hurry, the clams will taste better if they are a little cooler), and put them into the egg liquid to make custard (you can beat more egg liquid in a large pot at a time and then steam them in several bowls).

At the same time, cut the braised pork into pieces, put it in a bowl, and steam the braised pork soup, mushrooms, onions, a little soy sauce and clam egg soup in a steamer; When steaming braised pork and custard, just stir-fry broccoli and wash fruit.

Rice is cooked in an ordinary rice cooker. If it's leftovers, put it in a bowl and steam it with egg soup and braised pork. Therefore, it is best to have a two-story steamer at home, which is very useful. You can also cook with boiling water in the morning, and the rice cooker will be fine in about half an hour. You can also cook the braised pork with mushrooms directly at night and reheat it in the morning.

2. French fried toast+fried salmon with vegetable salad+fruit sago (mango and strawberry)

Toast is ready; Wash the vegetables and put them in the refrigerator (you can choose any vegetables you like, I use chicory, corn kernels, cherry tomatoes and black olives); Sago is cooked in cold boiled water and refrigerated.

Get up in the morning, take an egg and break it up, add a spoonful of sugar and 80 grams of milk, stir well, cut the toast into triangles (whether or not the edges are removed), put it in milk and egg liquid, then fry it with butter (other oils are also acceptable) and color it on both sides.

Then sprinkle salt and black pepper on the salmon and fry thoroughly on both sides with a little oil. When frying bread and fish, you can dice the fruit and put it in a cup, take out sago and put it in milk or coconut milk.

3, chicken soup noodles+stir-fried black bean seedlings+miscellaneous vegetables+strawberries

Steamed chicken soup before going to bed; Flatten the noodles or divide them into small portions and put them in the refrigerator for freezing. You don't need to thaw it when you eat it, just cook it directly, and of course you can use dried noodles. Wash black bean seedlings; The vegetables I like to make bibimbap are also washed and ironed (I use Flammulina velutipes, Chinese cabbage, green pepper, coriander and so on. );

Get up in the morning, open the steamer to heat chicken soup, cook noodles, mix cold dishes and wash fruits; Stir-fried bean sprouts

4. Egg and vegetable sandwich+dried fruit yogurt+strawberry

Prepare toast slices, wash cucumbers, tomatoes and shallots, and cook eggs.

Get up in the morning, chop the eggs and shallots and mix them with salad dressing, and then follow the following instructions: sliced bread > egg salad and a layer of cucumber slices-> sliced bread-> egg salad+a layer of tomato slices-> make sandwiches in the order of sliced bread and cut them into triangles.

Pour yogurt into a cup and sprinkle with cooked pine nuts, washed raisins and cooked corn kernels. Wash the fruit.

5, hair celery pie+freshly squeezed soybean milk+cucumber oil side dish+mango.

Flour, celery and minced meat are refrigerated before going to bed, and soybeans are washed and soaked in water; Cucumber oil is usually ready-made

Get up in the morning and start the soymilk machine first; Stir minced meat and celery into pie stuffing with seasoning, put the green body wrapped in the pie into a pot, add a little oil and cover it with a small fire, and bake both sides golden brown. The waiting time of pancakes can cut fruit well.

6. bacon pizza+Shrimp Vegetable Salad+Black Sesame Sauce+Papaya.

Do a good job of fermenting pizza dough before going to bed. I usually divide the pizza dough into appropriate sizes, thin it and freeze it, take it out in advance and thaw it in the refrigerator so that it can be used directly in the morning.

Pizza sauce can also be frozen in advance; Bacon and mozzarella cheese are also sliced and shredded in advance for refrigeration; Boiled prawns, peeled shrimps and washed vegetables; Sesame is fried in advance;

Get up in the morning, spread pizza crust with pizza sauce, add bacon and shredded onion, sprinkle with cheese, brush egg yolk around and put it in the oven for 220 degrees 10 minutes (4~6 small pizzas can be baked at the same time);

While waiting, mashing black sesame seeds and water, boiling in a milk pot, and boiling glutinous rice flour into paste; Fry the remaining egg liquid into egg skin, shred, and mix in shrimp and vegetables with salt, black pepper and salad dressing; Cut fruit.

7. Sweet potato rice+egg cake soup+vegetable fried bean sprouts and carrot shreds+cold Flammulina velutipes+tomatoes.

Put one or several meat pies into a basin, fill them with water, steam for 30 minutes and turn off the heat; Wash bean sprouts and shred carrot and onion leaves; Blanch Flammulina velutipes and wash cucumber;

Rice can be cooked in a timed rice cooker or pressure cooker. I get up to cook in the morning and wash rice at night. Get up in the morning, put rice and water in the inner container of the rice cooker, put a layer of sweet potato slices (1~ 2cm thick) on it, put it directly on an open fire and boil it, then put it in the rice cooker and press the cooking button for about 20 minutes.

After the rice cooker is boiled, you can add the same amount of eggs to the meat pie soup, add appropriate amount of salt, steam for 15 minutes, and finally sprinkle with shrimp skin, seaweed, coriander and chopped green onion. While waiting, stir-fry bean sprouts, carrots and onions with a little oil and a little salt, and with soy sauce and pepper powder. At the same time, cucumber can be shredded and mixed with salt, pepper oil, chopped green onion, soy sauce and Flammulina velutipes to make cold dishes.

8, diced meat steamed bread+multidimensional corn porridge+cold tomato strips+rock sugar stewed pears

Frozen diced steamed bread in advance; Steamed eggplant; When steaming eggplant, cut Sydney into small pieces, put rock sugar and a little cold water into a steamer and steam with eggplant; The cooked sesame seeds are rolled into coarse powder with a rolling pin.

Get up in the morning and put the diced steamed bread into a steamer for heating; At the same time, put 2 bowls of water into a small pot, put 1 frozen cooked corn kernels into a boiling pot, stir the corn flour into a thick paste with cold water, put it into a pot and boil it into a corn paste, then put it into a bowl and sprinkle with cooked sesame powder (you can also add some sugar when cooking the paste);

Shred the eggplant steamed the night before, squeeze out excess water, and mix well with salt, chopped green onion and pepper oil (you can put some Chili oil instead of garlic in the morning); Put the stewed pear with rock sugar steamed the night before into a small bowl.

9, pineapple rice+scrambled eggs with garlic seedlings+cucumber slices mixed with sauce beef+pineapple juice

Take out pineapple meat, cut 1/4 into cubes, and cut the rest into pieces; Steamed rice or glutinous rice; Wash garlic seedlings and cut into sections; Sauced beef is frozen and preserved in advance, thawed in advance, and cucumber is washed.

Get up in the morning, mix rice, diced pineapple, sugar, raisins and medlar, put them in pineapple shells and steam them in a steamer for 20 minutes; While waiting, cut the beef into small pieces, pat the cucumber into small pieces and mix the seasoning;

Stir-fry eggs, pour in garlic sprouts, add salt and thirteen spices and stir well; Then put the pineapple pieces into cold boiled water and honey or sugar to make pineapple juice. In this way, the pineapple rice is steamed and all the other samples are ready.

10, pork chop burger+milk corn juice+kiwi fruit

Hamburger blanks are baked or ready-made. Slice pork tenderloin into thick slices, pat pork into pork chops with a meat hammer or knife back, put them in a fresh-keeping box, and let out sauce, oyster sauce, black pepper and a little cooking wine for refrigeration; Wash lettuce and tomatoes; The corn kernels are ripe.

Get up in the morning, take out the pork chop, first cover it with flour, then put it in the egg yolk liquid and wrap it with egg yolk liquid, then cover it with bread crumbs and press it, then fry it in an oil pan until both sides are golden (small fire actually absorbs more oil), then put it on oil-absorbing paper to absorb excess oil and cool it;

Put vegetables, pork chops, tomato slices, tomato sauce and salad dressing in hamburger bread; When waiting, you can put corn kernels and milk into a blender to make milk corn juice, and you can put honey and condensed milk; Peel and slice kiwifruit.

1 1, bean bag (steamed bread with bean stuffing)+chicken soup with red dates and mushrooms+shredded chicken+peach kernel corn salad+orange.

Bean bags are made before and stored in the refrigerator; At night, the stupid chicken will be boiled with high fire to remove the floating foam, then the onion and ginger will be boiled with low fire for 1 hour, all the chickens will be taken out, then the skeleton will be put back into the pot, and the mushrooms (soaked) and jujubes will be added for cooking for 1 hour, and the middle will be seasoned with salt;

Tear the torn chicken into filaments, put them in an insurance bag, seal and refrigerate; Cooked walnuts are cooked and corn kernels are cooked;

Get up in the morning and put the frozen bean buns into the steamer for direct heating; Chicken soup heating; At the same time, mix the shredded chicken with your favorite seasoning; Mixing walnuts, corn kernels, chicory and black olives with black pepper, olive oil, salt, a little vinegar and sugar; Cut oranges.

12, sauce-flavored steamed bread slices+thick bean curd+spicy cabbage+white melon

Steamed or bought ready-made steamed bread, if it is frozen before, should also be taken out and thawed at room temperature; A box of built-in tofu is ready, mushrooms are washed and sliced, and minced meat is ready; Spicy cabbage can be pickled first, or you can buy it ready-made.

Get up in the morning, slice the steamed bread, put oil in the pot, heat the steamed bread slices with low fire, brush with garlic sauce, sprinkle sesame seeds on both sides, and then fry them slightly. While frying steamed bread, you can take another pot of fried minced meat and boil it to make tofu brain; Finally, cut the fruit and put the spicy cabbage in a small plate.

Extended data:

Three principles of eating breakfast:

First, we should have a rich variety, a balanced diet and comprehensive nutrition;

Second, there must be carbohydrates to supplement enough energy;

Third, vitamins must be supplemented. Vitamins are important nutrients that cannot be ignored, and the absorption rate of breakfast intake is the highest.

Drink water before breakfast. After a night's sleep, people consume a lot of water and nutrition from urine, skin and breathing, and they are in a state of physiological water shortage after getting up for breakfast.

If you only eat regular breakfast, it is far from supplementing physiological water shortage. Therefore, don't rush to eat breakfast in the morning, but drink 500-800 ml of warm water immediately, which can not only replenish the water lost overnight, but also clean up the intestines. But don't drink more water before breakfast.

The amount of various nutrients in breakfast recipes should generally account for about 30% of the daily supply.

Among them, for nutrients that may be insufficient for lunch and dinner, such as energy and vitamin B 1, breakfast should be appropriately increased. And the thickness is matched, so that the composition ratio of the eight essential amino acids in the food protein is more balanced and the nutrition is complementary.

References:

Baidu encyclopedia-breakfast