Don’t know what to have for breakfast? Collect these 10 healthy recipes

I have tried these 10 items one by one during the past six months when I was rushing to work early in the morning or working on projects. They can be finished in as little as 3 minutes. Most of the calories are controlled at 300-400 calories, and the protein is enough to keep you from being hungry all morning. I specifically checked that most of the glycemic indexes are below 55. It won’t cause blood sugar to drop and make you sleepy just two hours after eating white porridge and white steamed buns. A while ago, a girl in the same department complained to me that she either had acidity in her stomach all morning after eating the fried buns downstairs, or her throat hurt from eating dry bread. She tried the two recipes I gave her, and now she eats them every day without getting the same thing.

The first thing I tried for the no-fire version was the Greek yogurt bowl, with sugar-free Greek yogurt as the base, a handful of instant oats, a few frozen blueberries, and a spoonful of chia seeds. If you're in a hurry, just snap the lid and stuff it in your bag, and eat it at work. It's very comfortable to eat in the cold summer, but some friends have said before. If you eat cold food in the morning and make your stomach upset, it really depends on your physical condition. If you have a weak spleen and stomach, don't touch it. A cup of warm soy milk and oatmeal is just right. Make 2 tablespoons of instant oatmeal with warm sugar-free pure soy milk and soak it for 3 minutes until soft. Sprinkle some crushed peanuts or raisins. If you like sweet taste, add half a spoonful of honey. It will not be greasy at all.

It only takes 5 minutes if you need to move a pan. When I am not in a hurry on weekends, I like to make smooth egg bagels. Cut the bagel in half and put it in the toaster for 1 minute. Spray the pan with some olive oil. Beat two eggs and add a little milk to make them soft. Spread on the bagel and add a piece of lettuce and a small piece of low-fat cheese. Take a bite and it will be crispy on the outside and soft on the inside. My elementary school children are rushing to eat it. If you find bagels too expensive, you can substitute vegetable egg rolls. Beat three eggs and add chopped rapeseed and carrots. Pour them into a pan and spread them into rolls. Cut them into two sections and eat them. If you find them too bland, dip them in ketchup and serve with half a stick of steamed corn. It has all the carbohydrates, protein and vitamins.

If you are willing to spend an extra two minutes preparing it the night before, you will have more choices. I often steam a pot of three-color brown rice, shape it into a fist-sized rice ball, wrap some minced pork floss and seaweed in the middle, and put it in the microwave for 30 seconds in the morning. With a cup of hot milk, it is very filling, and I am not hungry after running in the field all morning. If you don’t like brown rice, make a reservation for the rice cooker in advance. Pumpkin and millet porridge will be glutinous. You can serve it directly when you get up in the morning. Add a small handful of wolfberries and a hard-boiled egg. It will warm your stomach. It is suitable for eating when the season changes and your stomach is sensitive.

Oh yes, there is also the most familiar whole-wheat sandwich, which consists of whole-wheat toast slices filled with fried eggs, lettuce, and tomato slices, with a squeeze of low-fat salad dressing. It is ready in 3 minutes. I sometimes make this when I take my kids to picnics in the park on weekends, and both adults and children love it. If you are tired of eating sweet oatmeal, make a salty oatmeal egg pancake. Beat 2 tablespoons of oatmeal with an egg, add a little chopped green onion and salt, fry it in a pan for 2 minutes until golden brown on both sides. Pair it with a cup of black coffee. It has a great effect on reducing swelling. My aunt will eat this when she suffers from edema.

There are two other items that I often eat during my fat loss period. One is shredded chicken and vegetable porridge. I cook the white porridge the night before. When heating it in the morning, add shredded cooked chicken and chopped green vegetables. Cook for 2 minutes and add some salt to taste. It is very fresh and does not feel bland at all. The other one is chia seed pudding. The night before, add 15g of chia seeds into 200ml of almond milk, mix well and put it in the refrigerator. In the morning, sprinkle some coconut chips and diced strawberries. It feels very full. I didn't feel hungry until 1 o'clock at noon after eating this.

In fact, there are quite a lot of controversies about how to eat breakfast. Some people say that you must eat enough carbohydrates, otherwise you will easily become hypoglycemic. Others say that you should use less refined carbohydrates to control sugar. After trying it myself, I feel that there is no need to impose strict standards. If you have to attend a morning class or run field work in the morning, Just add more carbohydrates from whole grains. If you are in the fat loss period or you are sitting for a long time in the morning, just reduce the amount of refined rice noodles and add more protein. What suits you is the best. When you are really lazy, taking a protein bar with a small apple is much better than starving all morning.