Most people don’t like to eat breakfast, but they don’t have time to do it. They would rather sleep a little longer than get up to make breakfast. But skipping breakfast will make you fatter and fatter, and is not conducive to weight loss. How to solve this problem? Today, Qingyue will teach you how to make a hot breakfast in 5 minutes. It is very nutritious and tastes better than roadside stalls.

Kuaishou shaker cup: total calories: 798 calories

I always want to have a hot breakfast. Various ingredients can be mixed as you like. Not only does the taste surpass that of roadside stalls, but it is also very nutritious. comprehensive. Start your day with full energy!

Ingredients:

3 eggs: 432 calories/300g;

1 tablespoon cheese salad: 33 calories/10g< /p>

2 tablespoons of corn kernels: 53 calories/50g;

1 slice of bacon: 275 calories/50g;

3 spinach leaves Slices: Calories: 5 kcal/20g;

Method:

1. Cut the bacon and washed spinach leaves into small pieces respectively.

2. Crack three eggs into a Mason cup.

3. Add your favorite ingredients, such as shredded cheese, corn kernels, bacon and spinach.

4. Then add salt, olive oil and black pepper to taste.

5. Tighten the lid of the Mason cup and shake vigorously for about half a minute to mix the ingredients and seasonings evenly.

6. Remove the lid, put the Mason cup in the microwave, and turn it over medium heat for about 4 minutes.

Tip: Be sure to choose a Mason cup made of high-temperature resistant material, and remember to take off the lid during the heating process.

The above is the complete method of shaking the cup quickly, 5 minutes Done, the ingredients are simple and easy to make.

Breakfast: 200ml of skimmed milk + egg, cucumber and chicken + steamed sweet potato; the calories are about 350 kcal, and the three major nutrients are balanced.

The proportion of ingredients and calories are as shown in the picture:

The method is very simple.

1. Peel the sweet potatoes and steam them together with the eggs. Use the same ingredients to save time;

2. Cut the chicken breasts into small cubes and cook them in a pot of boiling water. Drain it in 2 minutes, add the diced cucumbers, top with light soy sauce and rice vinegar, and put the sliced ??eggs on top.

Finally don’t forget the skim milk.

Lunch: Fried rice with asparagus, beef and oats; 450 calories, balanced of three major nutrients.

The amount of ingredients and the ratio of nutrients are as shown in the picture:

The method is as follows:

1. Soak 30 grams of oatmeal overnight in advance, and then mix with 30 grams Steam the rice together and set aside

The staple food should be a combination of coarse and coarse grains, and it is not suitable to be all coarse. Whole grains can easily cause constipation for those with slow gastrointestinal motility.

2. Put 8 grams of oil in the pot, add chopped beef and stir-fry, add a little light soy sauce and oyster sauce;

3. Cut and dice the asparagus and carrots together Stir-fry for 3 minutes. You can pour less water to prevent the pot from being stuck;

4. Finally, add the steamed rice, add salt, stir-fry evenly, then turn off the heat and serve.

Dinner: 50 grams of oil-free pancakes + tofu, winter melon and mixed vegetable soup; 330 calories, balanced of three major nutrients.

Ingredients and nutrients.

The method is to cook it in one pot. Cook the hard-cooked ones first, and cook the easy-cooked ones last. Season with a little light soy sauce, a pinch of salt, and add some chopped green onion.

Look, my dinner is a lazy way to cook all kinds of vegetables together. The soup is easy to digest and feels good to the stomach.

Just remember to have carbohydrates (staple food), protein, and vitamins.