Many people solve breakfast in this way: buy a sesame seed cake, fried dough sticks, soybean milk or meat-wrapped eggs or milk bread at a roadside stall, eat while rushing, or simply carry it to the office and swallow it three times and five times. Breakfast is the first meal after getting up in the morning and ending hunger. A nutritious breakfast is very important for a person's work, study and life all day. According to the requirements of a balanced diet, breakfast should account for 30% of the total daily calories. Generally, it should include the following three types of food: one is carbohydrates, such as steamed bread, steamed buns, bread, rice, noodles and so on. ; The second category is protein, such as milk, eggs, bean products, fish and meat; The third category is vitamins, such as vegetables and fruits. Because of the importance of breakfast, preparing a nutritious breakfast for yourself and your family should be a "compulsory course" every day. Of course, as an office worker, in addition to nutritional requirements, breakfast needs to be made conveniently and quickly. People of different ages have different needs for breakfast. Here I recommend a family breakfast, which is simple to make and nutritious. Office workers generally need 600 kilocalories for breakfast. They can eat steamed bread, steamed bread and bread, plus milk, soybean milk, vegetables and fruits. Catering plan: two meat buns+a bowl of bean curd brain+an apple; Two pieces of bread+one milk (or yogurt)+vegetable salad; Shredded vegetable noodles+milk; Eight-treasure porridge+eggs Many office workers are young and middle-aged, which is the turning point of human body function from exuberance to decline, bearing the double burden of career and family. Therefore, it is necessary to have enough energy to ensure the physical needs of the day, and the above catering can meet their basic nutritional needs.