Sharing breakfast for one person for 15 days, a nutritious and healthy recipe with simple recipes. With this recipe, you don’t have to worry about breakfast! I would like to share my own breakfast for 15 days. Every morning I eat a rich diet, including meat, eggs and vegetables. I alternate between milk, soy milk and multigrain porridge. It is rich in variety, nutritious and healthy. This kind of breakfast is comfortable to eat. Just take a look. The photos will make you feel good, what do you think?

Some friends said that it would be weird if I didn’t gain 10 pounds due to the way I eat, but this friend was really wrong. Not only did I not gain 10 pounds, but I lost 10 pounds because every morning If you eat too happily, you will be in a good mood all day long, and you will be happy in whatever you do. Your stomach will be fully satisfied, and you will not eat too much because of hunger at noon and evening. After a period of persistence, you can combine it with a moderate amount of exercise. , and naturally lost weight!

Let’s take a look at what I have eaten for breakfast in the past 15 days. If you like it, you can save it and follow it. Eat healthily and nutritiously, do not pursue quick weight loss, and develop good eating habits to ensure Not rebounding is the best!

Breakfast 1: Milk oatmeal pumpkin dumplings, black whole wheat pancake rolls, shrimp scrambled eggs.

Usually make some pumpkin glutinous rice balls and freeze them in the refrigerator. Take them out for breakfast and boil them directly in boiling water. Pair them with milk and quick-cooking oatmeal. They are nutritious and filling. But don’t Put sugar.

Knead black whole wheat flour and whole wheat flour with water or boiling water to form a soft dough, roll it into a pancake, fry it in a pan, it is quick and delicious, wrap it with fresh lettuce, Scrambled eggs, boiled shrimps, and some tomato sauce seasoning, it's especially delicious when rolled up.

Breakfast 2: Milky pumpkin juice, homemade beef burger;

Pumpkin is nutritious and can help gastrointestinal motility, and the color is beautiful. Steam the pumpkin and put it in the food processor together with the milk. Stir it into a paste, add more pumpkin, the thicker the better.

If you don’t know how to make your own whole-wheat hamburger embryos, you can also buy ready-made ones and heat them in the oven before use, which is very convenient. However, it is still recommended to make beef patties yourself. Use a meat grinder to grind beef, onions, and carrots into a filling. Add light soy sauce, oyster sauce, sesame oil, and sugar for seasoning. Make a small round cake, and then put it in a pan with a small amount of Just fry it until cooked through.

Cut the burger in half, put lettuce, cheese slices, beef patties in the middle, and squeeze some ketchup, and you have a delicious breakfast.

Breakfast 3: Milk oatmeal, pumpkin chiffon cake, boiled asparagus mixed with boiled chicken, cherries and blueberries.

Use water to cook the quick-cooking oatmeal first, and then pour in the milk. It is quick and easy. Moreover, oatmeal is a coarse grain food, which helps gastrointestinal motility and weight loss. Milk is also a high-quality protein. , can help supplement nutrition.

Although the pumpkin chiffon cake made by myself is low in sugar and oil-free, it is still a dessert after all. I don’t eat it usually, but it can only satisfy my craving for breakfast. The accompanying boiled asparagus and boiled chicken are also nutritious and healthy fat-reducing meals. The cherries are very sweet. It is not recommended to eat more if you want to lose weight. Just eat a few for breakfast to satisfy your cravings.

Breakfast 4: Purple potato, oatmeal and soy milk, fried dumplings, boiled vegetables platter, boiled eggs.

Put the soybeans and the peeled and diced purple sweet potatoes into the soy milk machine, and add some oats to make the soy milk taste more delicate.

Boiled eggs are a common food in fat-reducing meals. They are simple, easy to prepare and nutritious. However, there should be no more than two eggs a day. I usually eat one for breakfast.

Fried dumplings are really fragrant. Use a little oil to cook the dumplings and fry them over low heat until they are charred. Because there is oil here, I chose to boil the vegetables without adding salt, which is a great way to lose weight. Be sure to eat less salt during this period, and just eat some small tomatoes as fruits, which are fruits and vegetables.

Breakfast 5: Salted milk tea, fried egg sandwich, tomato, cherry, cucumber shreds mixed with braised tofu shreds;

Salty milk tea is one of my favorite drinks, using brick tea Put it into boiling water to make tea soup, filter it, then pour in pure milk and mix well. Add a small amount of salt to taste. Because I like this taste, I also have a lot of brick tea at home. In addition to brick tea, you can also use black tea to make milk tea. , if you don’t like salty taste, you can add sugar to make it sweeter.

Cut the homemade pumpkin toast bread into slices, fry an egg and put it in the middle, then add lettuce leaves, cheese slices, tomato sauce, etc., and heat and press it with a sandwich machine. It is simple and easy to make. It’s good. Eat and nutritious.

Breakfast 6: Rice dumplings with milk and bean paste, steamed sweet potatoes, a small piece of rice dumplings, bacon-wrapped asparagus, boiled eggs, boiled broccoli, cherry tomatoes;

Comparison of types of breakfast today There are many, and there is only a little bit of everything. I make the glutinous rice balls with bean paste myself, and the bean paste filling is oil-free and low-sugar. After cooking, I soak it in milk, which is better than drinking the soup in which the glutinous rice balls are cooked.

Prepare a plate and put all the food you want to eat on it. Just put it as much as you want. Generally, you should have a full breakfast.

Breakfast 7: red dates, black sesame and oatmeal soy milk, boiled asparagus, grilled sausage, boiled eggs, steamed purple sweet potatoes, cherry tomatoes;

Breakfast soy milk can be paired with a variety of ingredients, red dates It can increase sweetness, cooked black sesame seeds can nourish hair and skin, soybeans provide high-quality plant protein, and oats help moisturize the intestines and make the soy milk taste more delicate. This soy milk is highly recommended. Remember to cook the black sesame seeds before making it. More fragrant.

Except for the grilled sausage, which is grilled in an air fryer, everything else on the plate is boiled or steamed. If you are not particularly greedy for meat, the grilled sausage can be omitted.

Breakfast 8: wolfberry sweet potato soy milk, homemade pancakes, roasted potatoes and chicken mixed with broccoli, and apple pudding.

Today’s breakfast is still soy milk. Peel and cut the sweet potatoes into cubes, put them in a wall-breaking machine or soy milk machine together with the soaked soybeans, and add an appropriate amount of wolfberry. It is easy to make and delicious.

Chicken breast is a common ingredient in fat-reducing meals. Marinate it with light soy sauce and oyster sauce to add flavor. Put it into the air fryer together with potatoes and carrots, peeled and cut into small pieces, at 200 degrees. 20 minutes, then mix well with the blanched broccoli before serving.

Homemade pancakes are made by mixing whole wheat flour and millet flour in a ratio of 2:1. Pour a spoonful into the pan and spread it into pancakes. Beat an egg and spread it. Sprinkle with chopped green onion and cooked black sesame seeds and turn it over. Spread the noodles with sauce, top with lettuce and homemade fritters, and roll up.

Apple pudding is even better. Cut the apples into thin slices and place them on a plate. Mix the eggs and milk evenly and pour them into the plate. Bake in the oven at 180 degrees for 30 minutes until cooked through. It's fragrant, sweet and delicious. You don't have to worry about gaining weight, and of course you can't eat too much.

Breakfast 9: Milk oatmeal porridge, leek and egg box, air-fried pork ribs, cucumber mixed with bean curd, strawberry.

Still boil the quick-cooking oatmeal in water. After it is cooked, pour in pure milk and mix evenly. Put it into a bowl and sprinkle some cooked black sesame seeds for decoration.

Leek and egg carton is one of my favorite pastas. The thin crust and large filling are very delicious. You also need to eat some meat for breakfast. The meat on the ribs is lean, which is more suitable. Marinate the ribs with light soy sauce and oyster sauce to add flavor, and bake them in an air fryer. It takes a short time and is delicious. Paired with some cold vegetables and fruits, this breakfast is very comfortable.

Breakfast 10: wolfberry lotus seed soy milk, chives, meat floss, ham sausage bread, boiled broccoli and asparagus, fried eggs.

Lotus seeds and soybeans are relatively hard. In order to get a good taste of soy milk, it is recommended to soak them in advance. After soaking, put them in a wall breaking machine or soy milk machine together with wolfberries. Making soy milk is easy and delicious.

The bread you make yourself can be simply heated for breakfast. Boiled broccoli and asparagus are the ingredients I often eat during my weight loss period. They are delicious and easy to make. Just boil them and fry them. It also has less oil and less salt, and finally grinds a little black pepper on top to increase the taste.

Breakfast 11: red dates, adzuki beans, barley, chickpea soy milk, air-fried toothpick chicken breast, boiled eggs, garlic cabbage.

Today’s soy milk ingredients include red dates with a sweet taste (remember to remove the cores), adzuki beans and coix seeds that help reduce edema, nutritious chickpeas, and soybeans rich in high-quality plant protein. A cup of soy milk like this, You can definitely make your breakfast nutritionally balanced.

Boiled eggs, cabbage stir-fried with a little oil, and chicken breasts baked in an air fryer are all delicious, satisfying foods that won’t make you fat during the weight loss period. You don’t have to eat water every day. Cooking.

Breakfast 12: Red dates, yam, millet and quinoa porridge, cucumber mixed with bean curd, and leek box;

Breakfast is a bowl of millet porridge, but not only millet, but also pitted red rice The porridge made from seeds, white quinoa, and iron yam is thick and fragrant. The yam can help nourish the spleen and stomach, so it is suitable to eat more.

Soak the tofu skin, cut it into strips, and season it with cucumber shreds. It is delicious and easy to make. In addition to leeks, there are eggs in the leek box. The thin-skinned and large fillings are also delicious. Leeks can also help gastrointestinal motility and are also a weight loss food.

Breakfast 13: Millet and sweet potato porridge, pumpkin layer cake, spiced salted duck eggs, acacia flower scrambled eggs.

This breakfast is quite healthy except for the salted duck eggs, but the salted duck eggs are delicious. Although there are two halves, I only ate half. Although it is not very salty, I can't eat more. It is mainly paired with millet porridge. In addition to millet, sweet potatoes, and red dates, the porridge also contains black corn residue and white quinoa. The ingredients are rich and nutritious.

Pumpkin Thousand Layer Cake is made with pumpkin puree, steamed first and then baked. It is delicious in layers. I like it very much. Paired with acacia flower scrambled eggs, it is also a delicacy of this season.

Breakfast 14: red dates, oatmeal and soy milk, boiled eggs, boiled asparagus;

This breakfast is more like a weight loss breakfast, pitted red dates and whole grain oatmeal are mixed, plus Soaked soybeans and the soy milk made together have a delicate and delicious taste, and are a great nutritional supplement.

There are two boiled eggs here. In order to reduce the intake of egg yolk, I removed part of the egg yolk. The removed egg yolk can be given to the children, and they can make full use of the nutrition of the egg yolk.

Boil the asparagus and put it together with the eggs. Just pour some light soy sauce on it and start eating. It's very simple.

Breakfast 15: Milk oatmeal, steak, asparagus, colored pepper, sophora flower egg pancake.

The simple and quick way to make milk oatmeal porridge has been shared above, so I won’t go into details here. Milk is a source of high-quality animal protein. It is usually recommended to add more milk or dairy products, pure milk or low-fat Just plain milk, don’t add sugar, never add sugar.

Steak is also a good food for reducing fat and building muscle. It is all lean meat and can be eaten with confidence. But it must be paired with some vegetables, such as asparagus and colorful peppers, which are good, and the colors also look good together.

Mix acacia flowers with eggs, flour, and salt and fry them in a pan to form small pancakes. The flowers have a strong aroma and are particularly delicious. It is very suitable for breakfast.

The above 15 days of breakfast sharing is over. What do you think of my breakfast? I personally like these breakfasts very much. After I make breakfast for the whole family every day, I will separate my breakfast on a separate plate. This can control my food intake and reduce my intake. Although some people say that these breakfasts are not good for me. It's a bit much, but it's not too much for my appetite. If I eat less, I think I can lose weight faster, but I'm afraid I won't be able to persist for too long, so I choose a method that I can persist for a long time. Go lose weight!

When it comes to weight loss, the best method is the one that suits you best.

I hope everyone who wants to lose weight can eat well and be sure to have a good breakfast!