First, determine the essential nutrients for a nutritious breakfast:
Carbohydrate (if there are miscellaneous grains, potatoes, miscellaneous beans, etc.) can provide nutrition for the brain, keep a clear head and be energetic.
Protein (milk, soybean milk, eggs, fish, meat, tofu) can provide enough protein for the body, delay the emptying speed of the stomach, prolong the feeling of fullness after meals, and make breakfast more "anti-hungry"
Fruits and vegetables, fruits and vegetables can provide dietary fiber, potassium, magnesium, vitamin C and various health-care ingredients.
With this big premise is to determine the breakfast plan.
Scheme 1: milk+mixed noodles+boiled broccoli+diced soybean stir fry+fruit.
Option 2: milk+fried eggs+whole wheat toast with butter and jam.
Option 3:
Soybean milk+spaghetti and fried eggs+fruit
Option 4:
Seasonal vegetable noodles+eggs+nuts+acid = milk
Option 5: Sliced bread sandwich+yogurt nut cup+fruit
In fact, life is very simple. As long as you have the awareness of healthy life and master the collocation principle of healthy breakfast, whether it is "dark cooking" or "creative mood", it is a pleasure of life, even if it is not perfect!
Make nutritious breakfast for half an hour. Also, here are some examples of breakfast for your reference.
1. Rice porridge, eggs, sweet potatoes and pickled cucumbers. Contains carbohydrates, protein and vitamins. Especially worth mentioning is sweet potato, which is rich in vitamins C, E and potassium, and is a very good breakfast ingredient.
The order of preparation is to cook porridge first (you can use new rice or leftover rice), boil it on high fire and cook it on low fire for 25 minutes; Clean the sweet potato, cut it in half (the whole steaming takes 40 minutes) and put it in an electric steamer for 30 minutes at a fixed time; Clean cucumber, put half a slice into a bowl, and add about1.5 ~ 2g of salt for pickling; Wash the eggs and cook for 10 minutes. (Use this time to wash, and you can basically have breakfast when you come back.)
Second, the electric steamer heated a steamed bun. Mr. Wang went downstairs and bought a tofu pudding. He poured soy sauce into the bowl, heated the pot to boil oil, poured it into soy sauce, added chopped scallions and minced parsley, and poured it on the tofu pudding. (I like to eat tofu pudding, but I'm a little lazy. It takes 10 minutes.)
Three, glutinous rice cake, soybean milk, broccoli with black pepper sauce.
Prepare the order, get up and beat soy milk first (you can soak beans in advance at night). Glutinous rice noodles can be mixed in the morning or in advance at night. Just buy bagged bean paste. Wash and blanch the broccoli, wring the water, add oil to the pan, stir-fry the broccoli, and add some black pepper juice before cooking. (takes 25 minutes)
Fourth, there were many people in the family this day, and steamed bread, steamed cakes, rice porridge, fried lunch meat, fried a dish and fermented bean curd together.
The production order is porridge; Wash and cut vegetables, oil eggplant and potato chips, pour oil in a hot pan, stir-fry garlic shoots with some soy sauce, then add eggplant and potatoes, add a little water, bake for 2 minutes, and season with salt; Hot steamed bread 10 minute (frozen and preserved before, taken out the night before for melting); Cut half a can of canned lunch meat and fry it. (It takes about 30 minutes)
5. Only one person has breakfast this day, making a cup of nutritious powder and frying an egg, and it will take 5 minutes.
Six, there are many people, cut half a pine nut belly, made a braised green beans, soy milk, steamed bread, peanuts are left.
Seven, coarse grain steamed bread, spinach soup.
Eight, purple potato porridge, hair cake, cucumber slices fried meat. Steamed purple potatoes, peeled and diced, frozen in portions, and put one portion in the porridge 10 minutes before cooking.
I prefer to eat Chinese breakfast. I can prefabricate a batch of cakes and steamed buns, and just heat them when I want to eat them.