The daily calorie demand is about 2000 kcal. According to the principle of nutritious breakfast, breakfast calories account for 30% of the daily calories, so the calories provided by breakfast need to be 600 kcal. Among them, the staple food is required to provide about 60% of the heat, that is, the staple food should be guaranteed to be about 20 grams 100 grams; Protein and fat provided by meat, poultry and fish eggs or milk and products, beans and products need to provide 20 ~ 40% of breakfast calories, that is, about one or two meat, poultry and fish eggs; With milk and products 250 ml, beans and products 350 ml; Other fruits and vegetables provide residual heat. All foods are nutritionally matched to meet the breakfast requirements of other vitamins and minerals.

The recommended breakfast is as follows:

Wonton Noodles (flour * * *100g, fresh shrimp 50, lean meat 25g)+tomato (100g).

This nutritious breakfast basically meets the requirement that the breakfast calorie is about 600 kilocalories and the protein is about 25 grams, providing15% of the breakfast calorie; Fat10g, 15% for breakfast calories, and the rest is provided by carbohydrates.

Barbecued pork bun (60g flour, 45g lean meat)+milk oatmeal (30g oats, 200ml milk).

This nutritious breakfast basically meets the requirement that the breakfast calorie is about 600 kilocalories and the protein is about 25 grams, providing15% of the breakfast calorie; Fat10g, 15% for breakfast calories, and the rest is provided by carbohydrates.

Assorted fried rice (85g of rice, 25g of peas and 50g of assorted diced food)+laver egg drop soup (laver10g, 25g of eggs).

This nutritious breakfast basically meets the requirement that the breakfast calorie is about 600 kilocalories and the protein is about 25 grams, providing15% of the breakfast calorie; Fat10g, 15% for breakfast calories, and the rest is provided by carbohydrates.

Shredded pork noodles with pickled cabbage (flour 85g, shredded pork 25g, pickled cabbage 50g)+whey protein milkshake (milk150ml, whey protein 25g)

This nutritious breakfast basically meets the requirement that the breakfast calorie is about 600 kilocalories and the protein is about 25 grams, providing15% of the breakfast calorie; Fat10g, 15% for breakfast calories, and the rest is provided by carbohydrates.

Eggs and vegetables noodles (85g of flour, 35g of eggs and vegetables100g)+canned tuna (75g).

This nutritious breakfast basically meets the requirement that the breakfast calorie is about 600 kilocalories and the protein is about 25 grams, providing15% of the breakfast calorie; Fat10g, 15% for breakfast calories, and the rest is provided by carbohydrates.

Bean paste bag (75g of flour and 75g of red beans)+yogurt (250g)+orange juice (350ml).

This nutritious breakfast basically meets the requirement that the breakfast calorie is about 600 kilocalories and the protein is about 25 grams, providing15% of the breakfast calorie; Fat10g or so, provides 15% of breakfast calories, and the rest is provided by carbohydrates.

Preserved egg lean porridge (35g brown rice, lean meat15g, preserved egg 25g)+quick-frozen steamed buns (60g flour/45g fat lean meat)+an apple (200g).

This nutritious breakfast basically meets the requirement that the breakfast calorie is about 600 kilocalories and the protein is about 25 grams, providing15% of the breakfast calorie; Fat10g or so, provides 15% of breakfast calories, and the rest is provided by carbohydrates.