Migrant workers usually choose a quick and convenient breakfast in order to solve the breakfast problem within a limited time.

Here are some suggestions for your reference: 1. Oatmeal: Oatmeal is rich in nutrients and easy to digest. It can be brewed with milk, yogurt or hot water.

You can add fruits, nuts and other ingredients according to your own taste.

2. Bread and steamed buns: These staple foods are easy to carry and can be paired with jam, cheese, eggs and other ingredients. They are simple and delicious.

3. Sandwiches: Sandwich slices of bread with ham, fried eggs, cheese, vegetables and other ingredients to create a nutritious sandwich.

4. Porridge: You can choose instant porridge such as eight-treasure porridge, preserved egg and lean meat porridge, and brew it with hot water before eating.

5. Steamed buns and dumplings: These pastries can be purchased in the morning. They are easy to carry and rich in nutrients.

6. Oatmeal bars: Oatmeal bars are snacks made from oats, nuts, honey and other ingredients that can quickly replenish energy.

7. Juice and yogurt: Choose sugar-free or low-sugar juice and yogurt, which can provide you with rich vitamins and minerals.

8. Fruits: Bring some easy-to-eat fruits, such as apples, bananas, grapes, etc., which can provide you with rich vitamins and fiber.

9. Eggs: Boiled eggs, fried eggs or egg rolls are all good choices for breakfast. Eggs are rich in high-quality protein and help make you feel full.

10. Ready-to-eat cereals: Buy ready-to-eat cereals, add milk or yogurt and enjoy.

This cereal is typically high in fiber and nutrients.

When choosing a quick breakfast, pay attention to the nutritional mix to ensure you are getting enough protein, carbohydrates, fats, vitamins and minerals.

At the same time, try to avoid foods high in sugar, salt, and fat to stay healthy.