Daily nutrition breakfast recipe daquan

Formula of universal healthy breakfast: staple food 1-2+ high quality protein 1-2+ vegetables 1-2.

The staple food can be rice, noodles, corn, sweet potato, purple potato, buckwheat, quinoa, oatmeal and so on.

High-quality protein is packed with dairy products such as milk, yogurt and cheese, eggs, bean products such as soybean milk, tofu and low-fat meat such as chicken breast, lean beef, shrimp and fish.

According to this formula, even the most common steamed stuffed bun and porridge can be a very healthy breakfast as long as they are eaten together with appropriate food.

If you want a sandwich, you can mix it like this: the staple food is 2 slices of whole wheat toast, the high-quality protein is 1 slice of cheese and an fried egg, and the vegetables are lettuce and tomatoes.

If you want to eat steamed buns, you can mix them like this: staple food 1 steamed buns, protein choice 1 boiled eggs, 1 cup of soybean milk. In addition to the vegetarian stuffing of steamed stuffed buns, lettuce and cherry tomatoes can also be added to vegetables.

If you want to eat noodles, you can mix them like this: noodles or buckwheat noodles are the staple food, and protein chooses 1 handful of shrimps and vegetables, several handfuls of mushrooms and a handful of vegetables.

Healthy breakfast recipe 1: vegetarian steamed buns+lettuce and egg salad+cherry tomatoes+black bean milk.

Healthy breakfast recipe 2: Fresh shrimp noodle soup (shrimp+noodles+vegetables+black fungus+eggs)

Healthy breakfast recipe 3: seafood shrimp wonton (shrimp wonton+laver+shrimp+egg skin+vegetables)

Healthy breakfast recipe 4: beef burrito (burrito skin+fried beef tenderloin+carrot+onion+lettuce)

Advanced healthy breakfast formula: staple food 1-2+ high quality protein 1-2+ vegetables 1-2+ fruits 1+ nuts 1 mini bar.

If you have time, or have more requirements for the quality of breakfast, you can make more choices in this recipe:

Choose 1-2 staple foods, thicken them as much as possible, and replace some refined rice noodles with whole grains, potatoes and miscellaneous beans. There are many coarse grains to choose from, such as oats, corn, sweet potatoes, purple potatoes and potatoes.

2 kinds of high-quality protein, including at least 1 kind of dairy products or bean products, and at least 1 kind of ingredients are selected from meat, fish and eggs.

There are 1-2 kinds of vegetables. If there are two kinds of vegetables, they can be different kinds and colors. It is best to ensure that 1 kind of vegetables must be green leafy vegetables.

It can also be paired with some fruits, nuts, dried fruits (raisins, dried cranberries) and so on.

After this collocation, your breakfast will be healthy and nutritious, rich in taste and beautiful in color.

Healthy breakfast recipe 5: shredded potato omelet (potato+carrot+egg+flour)+black bean milk+orange.

The staple food is shredded potatoes and flour, protein has soybean milk and eggs, vegetables have carrots and shallots, and fruits have oranges.

Healthy breakfast recipe 6: double wheat milk porridge (quinoa+oatmeal+milk)+boiled eggs+lettuce+cherry tomatoes.

The staple food is quinoa and oatmeal, both of which are healthy coarse grains. Protein has milk and eggs. Some dried cranberries were added as decoration.

Healthy breakfast recipe 7: okra shrimp quinoa omelet+carrot orange juice

This cake contains two kinds of high-quality protein, quinoa, shrimp and eggs, and a vegetable, okra. Carrots and orange juice use vegetables, carrots and fruit oranges.

Healthy breakfast recipe 8: red bean chestnut porridge (rice+brown rice+red beans+chestnuts+red dates)+boiled eggs+cumin fried tofu+boiled vegetables.

Miscellaneous grains and miscellaneous beans porridge contains three different staple foods: rice, brown rice and red beans, and also contains a nut, namely chestnut. Protein has tofu and eggs, and vegetables have greens.