1, boiled eggs

Eggs are recognized as breakfast with super high nutritional value; Studies show that eggs are rich in protein and several important nutrients. It can also promote satiety and effectively help you reduce your calorie intake.

2. Sugar-free soybean milk

Soybean milk belongs to bean products, and protein is rich in nutrients. If you are worried about getting fat, you can drink sugar-free soybean milk to control the intake of sugar.

3. Whole wheat bread

Whole wheat food is rich in vitamins, minerals, cellulose and so on. What people need. After a night of nutrient consumption, vitamins and minerals that people lack can be replenished in time at breakfast, which is very beneficial to health.

4. Whole milk

Milk is rich in protein, which can provide enough energy for people's work and activities in the morning; Full-fat milk has a good taste and aroma, and its fat and nutrients should be more comprehensive.

5. Milk oats

Oatmeal is the best breakfast choice for cereal lovers. Oatmeal is rich in B- glucan fiber, which can reduce cholesterol and increase satiety, and also contains antioxidants. Milk and oatmeal are excellent choices.

6. Potato food

Potatoes are not only high in vitamins and minerals, but also high in dietary fiber, which makes them feel full. Dietary fiber can accelerate intestinal peristalsis, facilitate defecation, keep the intestinal tract unobstructed, and play the role of detoxification and beauty.

7. fruit

Fruit is rich in nutrition and a lot of water, which can supplement nutrition and water to the body. It is perfect to choose some fruits with relatively low calories as part of breakfast. Remember: drinking fruit juice can't replace eating fruit.

8.protein milkshake

Protein milkshake is a quick and convenient breakfast food substitute. It can meet all kinds of nutrients needed by the body. Protein milkshakes usually require little or no preparation, which can save you time and energy.

9, vegetables

Vegetables contain all kinds of vitamins and minerals necessary for human body, and many people are not used to eating vegetables for breakfast. In fact, there should be vegetables for three meals a day, preferably fresh vegetables, and it is necessary to ensure that vegetables account for half of the food in one meal.

10, nut

Nuts are rich in protein, fat and vitamins. If you eat nuts in the morning, you can increase your satiety. If you eat them with fruits and vegetables, you can get double nutrition. Nuts are good, but don't eat too much.