Hello everyone, I am Yao Xiaoqian, a nutritionist, focusing on health for 10 years, it is not easy to be original, and there are more surprises to follow me!
Today we bring you 7 days of fast breakfast recipes, so that you can enjoy healthy food even in your busy work.
Monday: Oatmeal porridge with soy milk
Ingredients: Yam, oats, soy milk, wolfberry.
Method: Cut the yam into cubes, then add oats and soy milk to cook into porridge, and finally add an appropriate amount of wolfberries and stir-fry.
This breakfast recipe is low in calories and rich in nutrients, yam contains a lot of fiber to help promote gastrointestinal peristalsis, oats are rich in dietary fiber to help the body control hunger, and soy milk is rich in plant protein and low in calories, which is conducive to the improvement of the body's basal metabolic rate. In addition, goji berries also help to strengthen the body's immunity, so that you can spend a busy day more healthily.
Tuesday: Tomato Egg Burger
Ingredients: whole wheat bread, tomatoes, eggs, lettuce, black pepper, salt.
Method: Cut the whole wheat bread slices in half and bake until the surface is slightly brownedBeat the eggs in salt and black pepper, fry them in a pan, place the hard-boiled eggs in the bread slices, and add the chopped lettuce and tomatoes.
In this healthy breakfast pairing, eggs contain a lot of high-quality protein and vitamins, while tomatoes are rich in antioxidants, which can scavenge free radicals in the body and prevent oxidative damage. In addition, whole wheat bread is rich in dietary fiber, which can promote gastrointestinal motility and keep people feeling full for longer.
Wednesday: Lotus root slices and water spinach toast
Ingredients: lotus root, green onion, water spinach, whole wheat bread, honey.
Method: Cut the lotus root into thin slices and blanch the water spinach with boiling water, then add green onions, salt and other seasonings, add a small amount of honey and mix well and bake until slightly yellow, and finally put it into whole wheat bread milk and mix well to bake into bread slices, add the baked lotus root slices and water spinach.
In this breakfast recipe, lotus root slices are a diuretic and rich in dietary fiber and vitamins, while water spinach is a low-calorie, iron-rich vegetable that helps regulate the body's metabolism. Whole wheat bread is rich in dietary fiber, which can delay the rate of gastrointestinal motility and keep people feeling full for a long time.
Thursday: Purple sweet potato stuffed xiao long bao
Ingredients: purple sweet potato, flour, water, fresh meat, dried tofu.
Method: Puree the purple potatoes after cooking, add a small amount of fresh meat and dried tofu and bake until slightly yellow. Then mix the flour and water, knead it into a small dough, add the filling and steam it.
In this breakfast recipe, purple sweet potatoes contain antioxidants that help remove free radicals from the body, and are also rich in lower calorie carbohydrates, making it easier to make it easier**. Dried tofu is rich in a lot of high-quality protein, which can increase the body's metabolism level and help reduce the accumulation of fat.
Friday: Fruit Cup
Ingredients: apples, mangoes, honey, raisins.
Method: Cut the apples and mangoes into cubes, put them in a fruit cup, add a small amount of honey and raisins.
In this breakfast recipe, the nutrients contained in fruits can help the body increase the basal metabolic rate, improve the body's immunity, and also promote the normal functioning of the digestive system and relieve constipation and other problems.
Saturday: Red bean and almond porridge
Ingredients: red beans, almonds, rice.
Method: Boil the washed red beans with an appropriate amount of water, and when the red beans are ripe, add the washed almonds and cooked rice and mix well.
In this breakfast recipe, the protein and trace elements contained in red beans and almonds can increase the body's metabolic rate, and red beans are also rich in a lot of dietary fiber, which can promote excretion and achieve the effect of cleansing the intestines**.
Sunday: nori soup
Ingredients: nori, eggs, salt.
Method: Add seaweed and eggs to hot water and cook until the ingredients in the soup are cooked through, then add a small amount of salt.
In this breakfast recipe, the long-chain polysaccharides and iodine contained in seaweed can help the body digest, lower lipids**, beauty and skin care, and also enhance the body's immunity. Eggs are rich in protein and other nutrients, which can improve the body's metabolic level and help shape up.
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