A light breakfast diet and a light and nutritious breakfast can provide people with energy and nutrition needed for work or study in the morning, because our stomach has been resting at night, and eating light is helpful for digestion and absorption. The following is a light breakfast recipe.

Light breakfast recipes 1 light breakfast recipes and practices 1, mushroom bacon rolls

material

4 pieces of fresh mushrooms and 3 pieces of chopped black pepper.

working methods

1, prepare ingredients, wash mushrooms and remove pedicels.

Step 2 slice the mushrooms

Take a piece of bacon, cut a knife on it and divide it into two pieces.

4. Take three pieces of fresh mushrooms and arrange them at one end of bacon.

5. Roll up from one end to the end.

6. Roll up all the mushrooms and bacon.

7, pan, no need to put oil, high fire to medium fire, put the mushroom bacon roll into the pot.

8. Fry the bacon on one side for about one minute with medium and small fire until the oil comes out, turn it over and fry for another minute, and sprinkle with chopped black pepper.

9. Put lettuce leaves on the plate, and put the mushrooms and bacon out of the pot.

Light breakfast recipes and practices 2, mung bean barley porridge

material

20g of mung bean and 20g of coix seed.

working methods

1, Coicis Semen and mung bean were washed and soaked in clear water overnight.

2. Pour out the soaked water, put mung beans and coix seed into the pot, add new water and bring to a boil.

3. Cook on low heat until cooked.

Light breakfast recipes and practices 3, lotus leaf barley porridge

material

Lotus leaf 2 Liang, Coicis Semen 1 cup, dried tangerine peel 2 yuan, Lycium barbarum 1 spoon.

working methods

1, Coix lachryma-jobi seeds are washed and soaked in clear water 1 hour for later use.

2. Pour 1000cc of water into the pot to boil, then add lotus leaves to cook for 15 minutes, and take out the lotus leaves.

3. Put all the ingredients into practice 2 and cook for 2 hours.

Light breakfast recipes and practices 4. Sweet potato porridge

material

Materials: indica rice100g, sweet potato100g.

working methods

1. Peel the sweet potato, wash it and cut it into filaments.

2. Wash the glutinous rice clean, put the shredded sweet potato into the pot, add water 1000ml, first boil it with strong fire, and then boil it with slow fire to make porridge.

Light breakfast recipes II. Soybean milk+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 follow this method, just don't add too much salt and monosodium glutamate, so as not to be unusually thirsty after going out.

Light breakfast recipe 3 First of all, breakfast with recipes. An egg+whole wheat toast+a cup of vegetable juice. Everyone knows that breakfast must be balanced. Eggs are rich in protein, which can replenish energy for the body. Slices of bread can increase satiety. Vegetable juice can promote gastrointestinal peristalsis, clean intestines and prepare for a new day.

Second, lunch collocation. Chicken breast+vegetables+seafood. Skim chicken is low in calories. Vegetables are essential for women who want to lose weight. The human body needs to supplement enough vitamins to look healthy. Seafood can choose fish, which is rich in protein, collagen and protein, and is the first choice for women who love beauty.

Third, dinner matching. A cup of yogurt+fruit+porridge. Try to choose low-fat and digestible dinner, and be careful not to eat too much. Yogurt promotes gastrointestinal digestion, and porridge and fruit are easy to digest. Pay attention to the food mix, coarse and fine, dry and thin, meat and vegetables, cold and hot.

Food collocation is closely related to nutritional balance. A bowl of instant noodles can only provide oil, a little protein and carbohydrates, so it is best to match a piece of fruit, a piece of meat or bean products to supplement protein, vitamins and cellulose. For the choice of a day's diet, such as eating hamburgers and fried chicken for lunch, you should eat some light food for dinner, especially vegetables.

Eat less and eat more. You can drink a glass of milk half an hour before going to bed for dinner, because eating too little for dinner will make you hungry at night, so drinking milk half an hour before going to bed will also help you sleep. Customized recipes for three meals a day are aimed at working groups who work overtime and stay up late for a long time and have irregular diets. I hope everyone can customize their own recipes, eat on time and eat healthily and beautifully.