Breakfast staple food is generally rich in dietary fiber, low in calories and high in satiety. Oats and buckwheat are recommended. A small amount of oats can provide a lot of calories, such as instant oats, which are very convenient to eat. Oats will further absorb water and swell after entering the stomach and digestive tract, which indirectly inhibits appetite.

In addition, some fresh vegetables should be added. If acceptable, the cooking method is suggested to be boiled or steamed, with some olive oil on the surface. Vegetables can choose low-calorie vegetables such as carrots, celery and lettuce (most green leafy vegetables are low-calorie).

To supplement protein, choose soybean milk, skim milk, chicken breast, eggs and so on.

Besides, if you feel hungry between meals, you can add a banana.

If you find it useful, remember to adopt it