A nutritious breakfast recipe for middle-aged people should be prepared in a week. As the saying goes, eat a good breakfast, have a full lunch and have a light dinner. Therefore, breakfast must not be sloppy, and your own breakfast can be very delicious. The following is a week's nutritious breakfast recipe for middle-aged people.

Nutritional breakfast recipes for middle-aged people 1 Nutritional breakfast recipes week: Monday.

Breakfast: 2-4 pieces of pasta, milk 1 cup, eggs 1 piece, various side dishes, pears 1 piece.

Lunch: 2 ~ 4 portions of rice, fresh corn 1.5 portions, braised pork with yuba, diced bean gluten, red and green potato chips with bell peppers, and watermelon.

Dinner: rice 1.5 ~ 3, sweet potato 1.5, braised mutton with red dates, white gourd balls, bean curd with broken pot, apple 1.

Dinner: chicken soup and shredded chicken wonton 1.5 or milk 1 cup+dessert.

Nutritional breakfast twice a week: Tuesday

Breakfast: 2-4 pieces of tofu, milk 1 cup, eggs 1 piece, various side dishes and oranges 1 piece.

Lunch: 2 ~ 4 portions of rice, 0/.5 portions of fresh corn/kloc-,stewed mushrooms with chicken, stewed three kinds of fresh vegetables, roasted vegetables, loofah and watermelon.

Dinner: rice 1.5 ~ 3, sweet potato 1.5, braised hairtail, fried cucumber and carrot with liver tip, tomato and cabbage, kiwi fruit 1.

Dinner: bone soup, shepherd's purse wonton 1.5 or milk 1 cup+dessert.

Nutritional breakfast recipes three times a week

Breakfast: 2 ~ 4 rolls of sesame paste, milk 1 cup, eggs 1 piece, various side dishes, bananas 1 root.

Lunch: 2 ~ 4 portions of rice, fresh corn 1.5 portions, braised tile fish, rape balls, tomato cauliflower and watermelon.

Dinner: rice 1.5 ~ 3, sweet potato 1.5, shredded beef, shredded spinach, stewed tofu with Chinese cabbage and apple 1.

Dinner: 1.5 two laver wonton or 1 cup of milk+snacks.

Nutritional breakfast recipes four times a week: Thursday

Breakfast: 2-4 pairs of patterned steamed bread, milk 1 cup, eggs 1 piece, a number of various side dishes, and pears 1 piece.

Lunch: 2 ~ 4 portions of rice, fresh corn 1.5 portions, pieces of braised chicken, fried Chinese cabbage with sliced meat, green bean sprouts baked with vinegar, and watermelon.

Dinner: rice 1.5 ~ 3, sweet potato 1.5, stewed beef with carrots, fried coriander with shredded pork, stewed tofu with tomatoes and apples 1.

Evening meal: 1.5 two brain porridge or 1 cup of milk+snacks.

Nutritional breakfast recipe five times a week

Breakfast: 2-4 pieces of pasta, milk 1 cup, eggs 1 piece, various side dishes, and oranges 1 piece.

Lunch: 2 ~ 4 Liang of rice, 2 Liang of fresh corn 1.5 Liang, fried pomfret with black beans, stewed peas with minced meat and mushrooms, and fried watermelon with red and green bell peppers.

Dinner: rice 1.5 ~ 3 Liang, sweet potato 1.5 Liang, stewed ribs and kelp, celery fried pork, tofu mixed with tofu and kiwi fruit 1 piece.

Dinner: 1.5 Two dishes of meat wonton or 1 cup of milk+snacks.

Nutritional breakfast recipe six times a week: Saturday

Breakfast: 2-4 pieces of pasta, milk 1 cup, eggs 1 piece, various side dishes, bananas 1 root.

Lunch: 2 ~ 4 portions of rice, fresh corn 1.5 portions, fried pork liver cucumber, white gourd balls, three-silk noodles and watermelon.

Dinner: rice 1.5 ~ 3, sweet potato 1.5, braised hairtail, fried rape with shrimps and mushrooms, onion and apple tofu 1.

Dinner: chicken soup and shredded chicken wonton 1.5 or milk 1 cup+dessert.

Seven times a week nutritious breakfast recipe: Sunday

Breakfast: 2-4 pieces of pasta, milk 1 cup, eggs 1 piece, various side dishes, and apples 1 piece.

Lunch: 2 ~ 4 Liang of rice, 2 Liang of fresh corn 1.5 Liang, shredded parsley, ham and fungus, two-color cauliflower, dried lentil seaweed and watermelon.

Dinner: rice 1.5 ~ 3, sweet potato 1.5, cabbage in casserole, fish-flavored shredded pork, dried celery, banana 1.

Dinner: three fresh wonton 1.5 or milk 1 cup+dessert.

Nutritional breakfast recipes for middle-aged people, 2 mini-fruit sandwiches per week:

Ingredients: 4 pieces of toast, kiwi fruit 1 piece, strawberry jam 1 spoon, jam (pineapple) 1 spoon.

Exercise:

1. Peel the kiwifruit and cut it into pieces. Cut off the hard edges on the four sides of the bread. Spread strawberry jam on 1 slice of toast and cover with 1 slice of toast.

2. Put kiwi slices on toast, cover with 1 slice of toast, spread pineapple sauce on toast, and cover with the last 1 slice of toast.

3. Cut the toast into triangles, and then cut the toast into small triangles. Take four toothpicks and stick them in four small pieces of toast to fix them.

Well, we can enjoy a nutritious and delicious breakfast.

Egg sandwich:

Materials:

1 egg, 2 slices of toast, appropriate amount of mayonnaise, a little salt and a little black pepper.

Exercise:

1, the eggs are cooked and mashed, which can keep the graininess in a proper amount. Add mayonnaise, a little salt and black pepper to taste;

2. Cut off the four sides of the toast, put in the eggs and cut into triangles or cubes.

Tips:

Ham, cheese and cucumber slices can also be added.

Chinese cabbage steamed stuffed bun:

Ingredients: 400g Chinese cabbage, 300g pork stuffing, 400g self-raising flour, egg 1 piece, 2 teaspoons salt, ginger 1 piece, pepper 1 stick, cooking wine 1 spoon, soy sauce 1 spoon, sesame oil/.

Exercise:

1, self-raising flour made smooth dough with warm water, covered with plastic wrap, and put it in a warm and humid place for 20 minutes; If the temperature in the kitchen at home is not too cold, it shouldn't take long to wake up. It will be fat after a long time, and there will be dead noodles when steaming again.

2. Knead the dough into strips before use. At this time, we will blanch the peppers with boiling water, and then season them with this pepper water. Add eggs, salt, soy sauce, chopped green onion, Jiang Mo, cooking wine and sesame oil into the pork stuffing.

3. Add the freshly soaked and cooled pepper water, and stir in one direction first slowly and then quickly. Pepper water can be added several times, and the washed and dried cabbage is cooled thoroughly. Cut the cabbage into small pieces and put them in a bowl, and add a little olive oil or salad oil, so that the cabbage is not easy to change color and is very moist in the filling.

4. Slowly knead the spread dough evenly, so that the dough will be used evenly for a while without big bubbles. Take out the dough and knead it into long strips in half, and pull it into uniform areas by hand. You can also cut with a knife. Sprinkle a little thin flour on this area and press it evenly by hand to make it round.

5. Use a rolling pin to roll into a dough with a slightly thicker middle and a slightly thinner periphery. At this time, find a helper to mix the cabbage with the evenly stirred meat stuffing. Don't mix the cabbage too early, it will collapse and be difficult to wrap.

6. Put the dough on the finger of the left hand slightly in front to facilitate the finger to move the dough, put the meat stuffing you think is suitable, pull it with the right hand to bite the dough, lift it step by step as shown by my man's thick hand in the picture, and the left hand will rotate accordingly, and the left hand will be lifted by about 23 fold.

7. Remember, you can finally leave a navel with the grid like me. Of course, you can also listen to your mother's wishes. Don't forget to put the wrapped buns on the curtains, and don't forget to sprinkle some fine flour on the curtains to prevent the bottom from sticking.

8. Put the wrapped steamed bread in a kitchen with moderate temperature and wake up for 10 minutes. This is the key. Many people wake up in front for a long time, but they don't wake up at this time. Steamed buns are very small, wrinkled and pleated, which makes noodles very comfortable and spread out.

9. Brush the steamer or steamer with oil, so that the steamed bread skin won't stick when the pot is finally boiled. Put the steamed bread on the pattern, first boil the steamer with water, then add a bowl of cold water to cover the lid on the steamer.

10, so the water will boil soon, remember the time, 20 minutes to 25 minutes after boiling, it is full of fire.

Middle-aged people's nutritious breakfast recipes are matched with three recipes a week: bread+milk+eggs.

Bread can choose whole wheat bread, which has less sugar and strong satiety. A bag of milk and an egg can basically maintain the energy supply all morning.

Two: cereal+milk

First, oatmeal is recommended instead of sugar, and milk is poured in. In the morning, bring a cup of fragrant coffee. The calories are not high, but the sweetness is enough. Oatmeal has high fiber content and good taste and satiety.

If you choose fruit oatmeal, you will also supplement vitamins.

Three: Instant porridge+raw vegetables/fruits

Instant porridge on the market basically contains carbohydrates, fiber, sugar and so on. A can can ensure that you are not hungry all morning, and another fruit can supplement vitamins.

Four: black sesame paste+fruit

Black sesame is rich in nutrition, and there are other coarse grains in the grain powder, which is good for the stomach.

Five: breakfast biscuits+yogurt

Delicious and easy to carry. If you are late for work, you can eat while walking. It is a necessary food on the way to school when I was a child.

Six: Waffle/cake+milk

Waffles are really delicious and the effect is great. A delicious fruit salad is usually cooked on weekends, and it is also excellent to make breakfast every day.