A nutritious breakfast recipe for seven days a week. Breakfast is very important to everyone. Eating a good breakfast has an impact on the work efficiency of the day, and a nutritious breakfast is better for your health. Next, I will take a look at the information about the nutritious breakfast recipes for seven days a week with you.
Nutritional breakfast recipe for seven days a week 1 Monday: fresh soybean milk 250g, steamed bread 100g, diced cucumber and carrot 50g.
Tuesday: 250g of millet and mung bean porridge, 0/00g of fried steamed bread slices/kloc-0, with cold celery slices, 50g of shrimp skin and a piece of bean curd.
Wednesday: 250g of rice porridge, flower rolls or scallion cakes 100g, salted duck eggs 1 piece, vinegar mung bean sprouts 100g.
Thursday: 250g fresh milk, bread 100g, ham sausage or lean pork 100g.
Friday: 250g of eight-treasure porridge, 0/00g of steamed bread/kloc, 50g of pickled garlic and pickles.
Saturday: 250g of shredded pork noodles, one boiled egg, 50g of homemade diced radish or shredded mustard.
Sunday: 250g of Hu spicy soup, fried dough sticks or bean paste buns 100g, 50g of beef and pickles mixed with chopped green onion.
A nutritious breakfast diet for seven days a week 2 1, Monday
Matching: coconut shoe toast 1-2 slices, smoked sausage 2 slices, yogurt fruit fishing 1 serving (similar to McDonald's), cream lily soup 1 serving.
Nutrient elements:
This breakfast recipe for wage earners contains 685.2 calories, 26.9 grams of protein, 25.2 grams of human fat, 87.5 grams of carbon solidified substance, vitamin C 1 1.54 mg, calcium 72.59 mg, iron 5.62 mg, zinc 3.00 mg and copper1.3 mg. Coconut shoe toast has soft tissue and strong plasticity, which can slow down embrittlement and meet the tastes of contemporary people.
2. Tuesday
Matching: 50 grams of Hangzhou steamed buns (2 pieces), spiced tea eggs 1 piece, Babaocai 1 piece (a small dish), and 50 grams of small wonton.
Nutrient elements:
Heat value is 5785 kcal, protein is 28.0g, human fat is 21.9g, carbohydrate is 67.2g, vitamin d138.38mg, vitamin B210.5b250g, vitamin b220.3b250g and vitamin C0.2b250g
Spiced tea eggs are one of the traditional foods in China, and the fragrance of tea and spices is refreshing. In addition, Babaocai is a famous traditional pickles in Jiangsu, Zhejiang, Shanghai and Anhui Province. The color is golden, and the sauce is overflowing. The citric acid and salt in the eight-treasure vegetables can be converted into alkaline minerals after being digested and absorbed by the human body, which can regulate the acid-base in the human body and avoid the high blood acid-base value.
3. Wednesday
Matching: 50 grams of milk king steamed stuffed bun, pork tenderloin 1-2 slices (cooked vegetables), three shreds (carrots, green peppers and potatoes) 1 serving, and 50 grams of black bean and purple rice porridge.
Nutrient elements:
In this breakfast recipe for wage earners, the calories are 58 1.7 calories, protein is 26.2 grams, body fat is 16.4 grams, carbohydrate is 8 1.4 grams, vitamin D 142.99, and vitamin B2/kloc-0 milligrams. There is a proanthocyanidin melanin in the epidermis of black beans, black beans and barley porridge, which has a strong anti-aging effect.
4. Thursday
Matching: 1-2 chocolate egg roll, 1-2 spicy chicken leg, 1 hot and sour melon strips, 300ml pure milk.
Nutrient elements:
The calorific value is 74 1.7 kcal, protein is 27.6g, human body fat is 32.3g, carbohydrate is 85.0g, vitamin D 198.77mg, vitamin b2 1O. 19mg, vitamin b220.53mg and vitamin C9. Pay attention to the symmetrical colloid hydrodynamics of fresh milk in milky white or yellowish color, without precipitation, coagulation, crystallization, cassava starch feeling and peculiar smell.
5. Friday
Matching: shrimp burger 1, vegetable salad 1, lentil cream soup 1.
Nutrient elements:
The calorific value is 7046 kcal, protein 19.6g, human fat 40. 1g, carbohydrate 69.3g, vitamin D 192.27mg, vitamin B210/3mg, and vitamin b220./. Vegetable and fruit salad is a very nutritious and healthy way of eating. At the beginning, most of them will keep the nutrients in vegetables and fruits from being destroyed or lost to the maximum extent without heating.
6. Saturday
Matching: 50 grams of sesame glutinous rice balls, 2 cold dishes of chicken liver with sauce flavor, red beans mixed with snow 1 serving, 50 grams of dried longan, white fungus and wolfberry porridge.
Nutrient elements:
The calorie is 690.2 kcal, protein is 27.0 g, human fat 15.5 g, carbohydrate10.2 g, vitamin d1/kloc-0.69 g, and vitamin b 2 10.38 mg.
7. weekend
Matching: a cup of warm light milk tea, some bread.
Nutritional analysis:
The kinetic energy in this breakfast recipe of nutritional ingredients for wage earners is 150 calories, protein 5g, body fat 5g and carbohydrate 20g (including monosaccharide 5g). People who habitually sleep late also need to eat a little after standing up. The function of a cup of tea is to soothe the stomach. A small amount of kinetic energy displayed by a few breads is not easy to affect the appetite for lunch later, but also can supplement the sense of emptiness and bring greater peace to lunch.