Monday: 250g of fresh soybean milk, 0g of steamed bread100g, 50g of diced cucumber and carrot.

Tuesday: 250g of millet and mung bean porridge, 0/00g of fried steamed bread slices/kloc-0, with cold celery slices, 50g of shrimp skin and a piece of bean curd.

Wednesday: 250g of rice porridge, flower rolls or scallion cakes 100g, salted duck eggs 1 piece, vinegar mung bean sprouts 100g.

Thursday: 250g fresh milk, bread 100g, ham sausage or lean pork 100g.

Friday: 250g of eight-treasure porridge, 0/00g of steamed bread/kloc, 50g of pickled garlic and pickles.

Saturday: 250g of shredded pork noodles, one boiled egg, 50g of homemade diced radish or shredded mustard.

Sunday: 250g of Hu spicy soup, fried dough sticks or bean paste buns 100g, 50g of beef and pickles mixed with chopped green onion.

This is a truth: breakfast is eaten like a king, lunch like a prince, and dinner like a beggar. Eat snacks or porridge, or bread, or noodles or wonton in the morning. Don't forget to eat eggs. It's best to drink yogurt or milk and fruit, even if you eat one or two pieces. Breakfast should include all the food you can think of: porridge or bread or snacks, side dishes, fruits, milk, eggs, meat, fish and vegetables ... breakfast is absolutely a blockbuster, and it is perfect for you to make it into a star hotel buffet. Generally speaking, we should not eat all kinds of food separately on different days, but should try to include rich food in the breakfast of one day. If the actual situation can't be done, try to be rich, at least with porridge or milk and a little fruit.

Breakfast staple food: cereals such as oats or cornflakes are preferred, because they contain proper amount of protein, vitamins and minerals, followed by foods rich in cellulose.

Pay attention to drinking milk. Milk is a kind of beverage with the most comprehensive nutrition, the most appropriate proportion and the easiest digestion and absorption among natural foods. However, drinking milk is very particular, and the effect will be greatly reduced if the method is improper. Experts believe that it is best to drink milk without sugar. Otherwise, it will not only be difficult to be digested and absorbed, but also stay in the digestive tract, affecting gastrointestinal function. Milk can be heated, but not boiled. Because boiling will destroy some vitamins, calcium in milk will form calcium phosphate precipitation, which is not easy to be absorbed by the human body. Don't just drink milk for breakfast. Drinking milk on an empty stomach will accelerate gastrointestinal peristalsis and cause malabsorption. The correct way is to eat bread, cakes, etc. First, then drink milk, which will make the nutrition more balanced. At the same time, don't eat chocolate while drinking milk, because oxalic acid in chocolate will combine with calcium in milk to form calcium oxalate, which can't be fully absorbed by human body.

Emergency breakfast-If you really don't have time to take care of breakfast one day and leave home on an empty stomach, don't indulge your stomach in "junk food" such as drinks, biscuits, chocolates and hot dogs. Emergency breakfast should also choose healthy fast food. You might as well make a small drawer in your desk, ready-to-eat nutritious fortified cereals, dried apricots, raisins, banana slices, seaweed, dried sweet potatoes and other healthy foods, which can play an emergency role at any time. It would be better if we could prepare another box of low-fat milk or pure juice in fresh-keeping packaging. Of course, it is also good to bring a fruit from home.