Very healthy breakfast recipes, in fact, for dieters, cooking by themselves will definitely be a pleasure on the road to losing weight, and they can eat more nutritious and healthier. There are many healthy breakfasts. Let's take a look at healthy breakfast recipes.

Very healthy breakfast recipes 1 1, Monday: miscellaneous grain porridge, egg cake, spinach and fungus mixed with bean skin and oranges.

2. Tuesday: Lycium barbarum, corn soybean milk, beef burger, boiled vegetables, boiled quail eggs and steamed sweet potatoes.

3. Wednesday: purple potato soybean milk, sesame salt roll, fried dough sticks, boiled eggs, cold salad.

4. Thursday: Lycium barbarum soybean milk, laver rice, boiled cabbage, sausage and boiled eggs.

5, Friday: milk oatmeal, beef fried buns, taro and sweet potato balls, cucumber mixed with bean skin, tea eggs.

6, Saturday: black sesame peanut soybean milk, tea eggs, rice potato cakes, vegetables and shrimps platter.

7. Sunday: Sydney soybean milk, purple potato cake, cucumber mixed with Pleurotus eryngii, tea eggs, roast chicken.

Nutritional breakfast "three wants and three don't"

1, want starch staple food

Starch foods such as bread, steamed bread, miscellaneous grains porridge and sweet potato occupy an important position in breakfast. Their main component is carbohydrate, which can be converted into glucose in human body, and glucose is the main energy source of human body. In addition, starch staple food is beneficial to the secretion of digestive juice, which can promote digestion and protect the stomach. You can eat some coarse grains for breakfast, such as miscellaneous bean porridge and millet porridge, which are rich in B vitamins and dietary fiber and have higher nutritional value than polished rice and white flour.

2. Food rich in protein.

Choose high-quality protein that is easy to digest and absorb. The utilization rate of amino acids in this kind of protein is high, and the proportion of various amino acids conforms to the proportion of protein amino acids in human body, so it is easy to be absorbed and utilized by human body. There are two kinds of breakfast: milk, eggs, beans and meat. They can not only provide enough protein for the body, make breakfast more nutritious, but also delay the emptying speed of the stomach, prolong the feeling of fullness after meals, and make breakfast more "anti-hungry".

3. Fruits and vegetables rich in dietary fiber and phytonutrients.

Eating fruits and vegetables for breakfast can provide rich vitamins, minerals and dietary fiber, which helps to maintain the normal function of the intestine. In particular, fruits and vegetables contain many natural organic compounds synthesized by plants themselves, which are beneficial to human body. These plant nutrients have a certain effect on regulating human physiological functions.

Therefore, a good breakfast should have at least one kind of fruit and vegetables. Eating a bowl of vegetable salad, a few slices of lettuce and cucumber in steamed bread and bread, adding some vegetables when cooking noodles, or washing the fruit and eating it on the road are all simple and easy methods.

4. Don't fry food.

Fried cooking method will not only destroy nutrients, but also produce a variety of substances harmful to health. Fried foods such as fried dough sticks and fried cakes are high in calories, oil and oxidants, which may increase the risk of obesity. Barbecue smoked food, especially meat, such as bacon and sausage, may produce carcinogens.

5. Don't eat high-salt food.

Pickled vegetables, pickles, pickled mustard tuber, pickles and other foods have low nutritional value, stimulate taste buds, and contain a lot of salt, which is not only bad for controlling blood pressure, but also easy to cause calcium loss.

6. Don't drink high sugar.

Fruit and vegetable drinks, milk drinks, yogurt drinks and other drinks taste good and look very nutritious. In fact, it is only made of food additives such as sugar and essence, and there are few real vegetables, fruits and milk.

Very healthy breakfast recipes 2 1. Soymilk+ham bread = increase energy.

Soymilk: 250 ml

Ham bread: 1 piece

Nutritional composition analysis: This breakfast has energy of 300 kcal, protein of 25g, fat 10g, carbohydrate of 27g, especially phytoestrogens.

Comprehensive evaluation: If you will face the double load of mental and physical strength in the morning, you may wish to add protein powder to breakfast, which will make people particularly energetic.

Second, tomato and egg soup+toast+fried sausage = refreshing.

Tomato and egg soup: 1 bowl

Toast slices: 2 slices

Fried sausage: 1.

Nutritional composition analysis: The energy of this breakfast is 450kcal, the protein is 15g, the fat is 15g, the carbohydrate is 50g, and it also contains anti-aging lycopene.

Comprehensive evaluation: Many people are inefficient at work in the morning, always look awake and need a refreshing breakfast. Tomato and egg soup has a strong sour taste, and the burnt smell of baked bread and fried mud sausage can definitely awaken all the five senses.

Third, vegetable bean curd soup+steamed sweet potato+small pickles = hydrating and moistening intestines

The production of these three things is common and not complicated. Pickles can be bought ready-made, don't eat too much at a time, and avoid eating too much salt.

Nutritional composition analysis: The energy of this breakfast is 300 kcal, the protein is 150g, the fat is 5g, the carbohydrate is 50g, and it also contains proper amount of sodium salt and vitamins.

Comprehensive evaluation: this is a low-fat and low-calorie breakfast. Light tofu vegetable soup can replenish the water lost by the body at night. Steamed sweet potato is the main energy source and can also promote the normal peristalsis of the intestine. Small pickles are used to prevent sweet potatoes from turning sour after eating.

Fourth, sesame dumplings+brown sugar cake+mixed melon strips = the charm of five grains.

There are all kinds of cereal products in the supermarket that can be used as breakfast ingredients, and you can also buy some raw side dishes. What you need to do in the morning is to boil water, cook some glutinous rice balls and heat the cakes.

Analysis of nutritional components: energy 350 kcal, fat 5g, protein 10g, carbohydrate 65g (monosaccharide 10g), and vitamins and minerals needed by human body.

Comprehensive evaluation: a breakfast that can eat sesame, glutinous rice, corn flour and other grains is undoubtedly very nutritious. Although the fat ratio is slightly lower, you don't have to worry about getting hungry soon, because waxy things and coarse grains can delay gastrointestinal absorption and make this breakfast feel fuller for a longer time.

Five, black tea+steamed stuffed bun = the truth of getting up late

A cup of hot light black tea and a few mini buns are very simple, but very convenient.

Nutritional composition analysis: The energy of this breakfast is 150 kcal, protein 5g, fat 5g and carbohydrate 20g (including monosaccharide 5g).

Comprehensive evaluation: people who are used to getting up late need to eat a little after getting up. The function of a cup of black tea is to moisten the stomach. The little energy provided by a few steamed buns will not affect the appetite for lunch later, but also supplement the sense of emptiness and bring more calmness to lunch.

6. Example soup+vegetable salad+Yangzhou rice = leisurely and rich.

Soup is a woman's specialty, and the raw materials of vegetable salad can also be adapted to local conditions, but I'm afraid Yangzhou fried rice needs to prepare some things like shrimp, ham and carrots, plus a pot of good rice.

Nutritional value analysis: The energy of this breakfast should be about 500 kilocalories, and it is rich in nutrition, especially the delicious substances such as free amino acids provided by thick soup, which can fully stimulate the secretion of gastric acid and cause a strong appetite.

Comprehensive evaluation: There will always be days when there is no hurry. In the morning, while planning a picnic in the countryside, you will prepare a big breakfast. Then come in like this, just don't add too much salt and monosodium glutamate, so as not to be unusually thirsty after going out.

Seven, boiled corn+egg flower carrot porridge = fresh breath.

In the morning, the pre-cooked corn is heated in the microwave oven, and shredded carrots are fried and stewed into porridge. After cooking, the plumeria is thrown out and seasoned with salt.

Nutritional composition analysis: The energy of this breakfast is 300 kcal, protein is 18g, fat is 8g, carbohydrate is 40g, and it is also rich in vitamins, especially vitamin A, which can resist radiation.

Comprehensive evaluation: When engaging in communication with people, keep your breath fresh after breakfast. Eating corn and licking a few mouthfuls of salty porridge can refresh people from the inside out.

Eight, fried eggs+cheese smoked fish sandwich+fresh orange juice = west wind spreading eastward

If you use a non-stick pan, you can reduce the oil consumption of fried eggs. Cheese and smoked fish are usually bought outside, and Huiyuan 100% orange juice is ok.

Nutritional composition analysis: The energy of this breakfast is 370 kcal, protein is 25g, fat15g, carbohydrate is 35g, and it is also rich in vitamin C.

Comprehensive evaluation: on a sunny morning, prepare a western breakfast and try a cold meal to fully appreciate the exotic flavor brought by the food. The advantage of making foreign things serve China is that breakfast is full and nutritious.

Nine, vegetable meat wonton+steamed bread = release energy

This breakfast can be bought in advance. Frozen products are sold in supermarkets. Just heat it in the morning. In the snack bar near your home, their specialties, jiaozi with minced meat and glutinous rice balls, may be worth customers' frequent visits.

Nutritional composition analysis: This breakfast has 400 calories, protein 20g, fat 20g, carbohydrate 20g, and can also provide L-carnitine contained in meat, help fat metabolism and add power to muscles.

Comprehensive evaluation: This kind of breakfast is undoubtedly high in fat, characterized by slow digestion and absorption. If you are going through a busy morning and can't eat lunch regularly, you might as well enjoy it and store some slow-release energy for your body.

Ten, roast beef+milk+soda cookies = breakfast Dont Ask For Help.

Beef: 2 small pieces

Milk: 250 ml

50 grams of soda crackers

Nutritional composition analysis: the energy of this breakfast is 350 kilocalories, which is about 1/4 that an adult woman needs all day. Protein 15g, fat 15g, carbohydrate 35g, and inorganic salts and calcium required by physiology.

Comprehensive evaluation: the outstanding feature of this set of collocation is convenience, which hardly requires additional processing, and is very suitable for busy office workers. Although they are all ready-to-eat foods, the nutritional ratio is very suitable. Of course, people who are sensitive to milk may wish to switch to warm yogurt or soybean milk.

Very healthy breakfast recipes 3 Healthy breakfast recipes need to meet four elements: grain energy, protein nutrition, alkaline soybean milk, fruit and vegetable essence, such as:

1, fruits and vegetables: such as lettuce salad, small tomatoes and apples.

2. Beverage: orange juice, kiwi fruit juice, soybean milk and milk.

3. Staple food: bread, porridge and pasta.

4, side dishes: cold seaweed and other side dishes.

5, add meals before lunch: nuts such as walnuts and almonds.

Precautions for eating breakfast:

1, which must be rich in variety, balanced in diet and comprehensive in nutrition;

2. There must be carbohydrates to supplement enough energy;

3, vitamins must be supplemented, vitamins are important nutrients that cannot be ignored, and the absorption rate of breakfast intake is the highest.

4. Drink a glass of warm water before breakfast. After a night's sleep, people consume a lot of water and nutrients from urine, skin and breath, and they are in a state of physiological water shortage after getting up for breakfast.

5, it is not appropriate to eat fried food often, fried food has high fat content, gastrointestinal unbearable, easy to indigestion, and it is easy to induce biliary and pancreatic diseases, or make the recurrence of such diseases worse.