Nutritious Breakfast Recipes for a Week with Nutritional Value

Nutritious Breakfast Recipes for a Week with Nutritious Value

As we all know, breakfast is the most important meal of our day. Breakfast is very important for everyone, here is a compilation of nutritious breakfast recipes a week with plus nutritional value.

Nutritional breakfast recipes a week with the nutritional value of 1

1, Monday

Match: coconut shoes toast bread 1 1 2 slices, 2 slices of smoked sausage, yogurt fruit salads 1 portion (similar to the sub-McDonald's portion), whipped cream and lily soup 1 portion.

Nutritional elements:

This wage earner nutrient composition breakfast recipes in the calorie 685.2 calories, protein 26.9g, body fat 25.2g, carbon coagulation tablets 87.5g, Vitamin C 11.54mg, Calcium 72.59mg, Iron 5.62mg, Zinc 3.00mg, Copper 1.3b250g. Coconut Shoe Toast has a soft and malleable tissue that slows down brittleness and conforms to contemporary tastes.

2. Tuesday

With: Hangzhou Xiaolongbao 50 grams (2), 1 five spice tea egg, eight treasure vegetable 1 (a small plate), small wonton 50 grams.

Nutritional Elements:

Fifty-seven hundred and eighty-five kcal, protein 28.0g, body fat 21.9g, carbohydrate compounds 67.2g, vitamin D 138.38mg, vitamin b210.5b250g, vitamin b220.3b250g, vitamin C0.2 b250g, calcium 62.84mg, iron 7.42mg, zinc 3.29mg, copper 0.34mg.

The five spice tea eggs is one of the traditional food in China, and the aroma of the tea leaves and the aroma of the spices mixed with one is fragrant and refreshing. In addition, the eight treasures of the dish is in Jiangsu, Zhejiang, Shanghai, in Anhui Province around the ` a well-known characteristics of the traditional style sauce products class specialties. The color is golden yellow, the sauce has a strong aroma, and the citric acid and salt in Babao Cai can be converted into alkaline minerals after digestion and absorption by the body, which can adjust the acidity and alkalinity in the body, avoiding the high acidity and alkalinity value of the blood.

3, Wednesday

With: 50 grams of milk king buns, through the spine of the meat (cooked vegetables) 1-2 slices, mixing the three shredded (carrots, green peppers, potatoes) 1 portion of the black beans and purple rice congee 50 grams.

Nutritional elements:

This wage earners nutrient composition of breakfast recipes in the hair calories 581.7 calories, protein 26.2 g, body fat 16.4 g, carbohydrate compounds 81.4 g, vitamin D142.99, mg vitamin b210.21 mg, vitamin b220.2 b250g, vitamin C13.54mg, calcium 43.29mg, iron 4.76mg, 4.84mg, copper 0.37mg. black beans black beans barley porridge in the black beans outside the epidermis with a proanthocyanidin-like melanin, and this melanin itself has a strong effect of delayed aging yo.

4, Thursday

With: chocolate omelette 1 1-2 pieces, spicy chicken legs 1-2, hot and sour melon strips 1 portion, pure fresh milk 300ml.

Nutritional elements:

Abundance of heat 741.7 calories, protein 27.6g, body fat 32.3g, carbohydrate compounds 85.0g, vitamin D 198.77mg, mg vitamin b21O.19mg, vitamin b220.53mg, vitamin C 9.99mg, calcium 333.05mg, iron 4.83mg, zinc 3.65mg, copper 1.36mg. be aware of the fresh milk is milky white Or slightly yellowish homogeneous colloidal fluid mechanics, no precipitation, no clots, crystalline, no tapioca feeling, no odor.

5, Friday

With: 1 fresh shrimp hamburger, 1 vegetable and fruit salad, 1 lentil puree cream soup.

Nutritional Elements:

Abundance of heat 7046.kcal, Protein 19.6g, Body Fat 40.1g, Carbohydrate Compound 69.3g, Vitamin D 192.27mg, Vitamin b21013mg, Vitamin b220.15mg, Vitamin C 28.44mg, Calcium 153.33mg, iron 4.52mg, zinc 2.77mg, copper 0.5mg. Vegetable salad is a very nutritious and healthy way of eating, most of which do not need to be heated to maximize the maintenance of a wide range of nutrients in the vegetables and fruits will not be destroyed or out of circulation.

6, Saturday

With: sesame seed dumplings 50 grams, soy sauce chicken liver 2 coleslaw, mixed with red beans in the snow 1 portion of the white fungus dried cinnamon berries porridge 50 grams.

Nutritional Elements:

Abundance of heat 690.2 calories, protein 27.0g, body fat 15.5g, carbohydrate compounds 110.2g, vitamin D 11.69g, mg vitamin b210.38mg, vitamin b220.23mg, vitamin C2.19mg, Calcium 177.85mg, iron 8.22mg, zinc 3.88mg, copper 0.93mg. Chinese wolfberry is the retreat of the liver fire and tonifying the kidney yang bright eye ground four seasons health care youthfulness Dan, and dry cinnamon is the role of tranquillity and tranquillity of the mind, make up for the insufficiency of bile deficiency and gas, puberty type of strengthening the body and health.

7, weekend

With: a cup of hot, shallow milk tea and a few bread

Nutritional Analysis:

This wage earners nutrient composition of breakfast recipes in the kinetic energy of 150 calories, 5 grams of protein, 5 grams of body fat, Carbohydrate compounds 20 grams (in which 5 grams of simple sugars). Habitual late sleepers also need to eat small meals after standing up, a cup of tea drink effect is mild gastrointestinal, a few breads produced by a small amount of kinetic energy is not easy to affect the appetite for lunch later but also to replenish the empty feeling, and can bring lunch greater frank.

Nutritional Breakfast Recipes for the Week with Plus Nutritional Value 2

Monday

Breakfast: Milk, Whole Wheat Toast, Apple

Lunch: Noodle Soup with Beef and Green Vegetables

Extra: Almonds

Dinner: Tomato and Egg Soup, Mushroom and Broccoli, Dry Roasted Yellow Croaker, Rice with Red Jujubes

Tuesday

Breakfast: Soymilk, Egg Cake, Tangerine

Lunch: Noodles with Mushroom, Bean Curd and Shredded Pork in Marinara Sauce

Extra Meal: Yogurt

Dinner: Cucumber Soup with Seaweed and Colorful Peppers and Cabbage, Braised Shrimp, Peanut and Rice

Wednesday

Breakfast: oatmeal with milk, banana, walnuts

Lunch: silverfish soup with shredded radish, scrambled rice with seasonal vegetables

Extra: avocado

Dinner: tofu soup with green vegetables, sauteed asparagus with portobello mushrooms, braised chicken wings with shiitake mushrooms, pumpkin rice

Thursday:

Breakfast: small wontons with fresh meat, grapes

Lunch: tomato and egg noodles

Extra: cashews

Dinner: small white shrimp soup with loofah, sautéed Dutch beans with apricot mushrooms, braised pomfret, rice with red beans

Friday

Breakfast: yogurt, chiffon cake, melon

Lunch: Seaweed and tofu soup, onion and beef over rice

Extra: Mango

Dinner: tomato and enoki mushroom soup, zucchini with fungus, pork liver with sesame oil, yam and rice

Saturday

Breakfast: millet and lotus seed congee, thick egg yaki with cheese, papaya

Lunch: mushroom and chicken soup

Lunch: chicken soup with mushrooms and chicken grouse, coriander in sesame sauce, steamed tofu with shrimp, rice with black beans

Extra: milk

Dinner: beef dumplings with fennel

Sunday

Breakfast: lotus seed soup with silver fungus, steamed dumplings with fresh meat, shredded pork in soup

Lunch: winter melon and barley soup, shredded potatoes with hot and sour spices, egg custard with dried scallops and corn on the cob

Lunch: rice with corn on the cob

Extra meal: orange

Dinner: bok choy mushroom soup, roasted eggplant with minced pork, steamed cod, green beans and rice

Nutritional breakfast recipes for the week with plus nutritional value 3

Monday:

Breakfast: a carton of milk, a loose egg, two slices of raisin toast

Lunch: a bowl of lotus root rib soup. Mushroom and bok choy, corn and carrot fried shrimp, sesame rice bowl

Extra meal: an apple

Dinner: purple cabbage and tofu soup bowl, vegetarian fried corns, zucchini chicken, sesame rice bowl

Tuesday:

Breakfast: a cup of soymilk, a tea egg, vegetable buns a

Lunch: a bowl of baby bok choy and shrimp skin soup, a portion of asparagus stir-fried with mushrooms, a portion of shredded pork with green peppers, a bowl of two meters of rice

Extra: an orange

Dinner: a bowl of gingernut and lotus soup, a portion of baby vegetables with garlic, a portion of steamed sea bass, a bowl of two meters of rice

Wednesday:

Breakfast: a bowl of milk, oatmeal, fried egg, and a bowl of oatmeal.

Breakfast: one cup of soy milk, one egg cake with spring onion

Lunch: one bowl of beef noodle with seasonal vegetables

Extra: two kiwi fruits

Dinner: one bowl of silverfish soup with shredded radish, one serving of cauliflower with dry stir-fry, seven braised prawns, and one bowl of rice with yam

Friday:

Three days of the week. p>

Breakfast: a bowl of fresh meat wontons with mustard greens, a plate of cold shredded seaweed

Lunch: a bowl of mushroom soup with bok choy, a serving of shredded pork with garlic, a serving of eggs with tomatoes, a bowl of rice with red beans

Extra: a banana

Dinner: a bowl of tofu soup with fish head, a serving of hot and sour Chinese cabbage, 2 wings with cola and a bowl of rice with red beans

Saturday. strong> Sunday:

Breakfast: one cup of yogurt, one sandwich with lettuce and ham

Lunch: one lamb casserole with radish, one bowl of rice with black beans

Extra: one bowl of papaya

Dinner: one bowl of egg porridge with green onion, one okra with salted juice, one piece of pan-fried cod