Braised Beef + Milk + Soda Crackers = A Breakfast You Don't Have to Ask For
Shopping Guide
Beef: 2 small pieces
Vacuum-sealed, individually packaged pieces of braised beef from Sichuan and Shanxi are very convenient and delicious.
Milk: 250 ml
Remember to heat it up!
Soda Crackers: 50 grams
Can provide enough energy.
Nutritional Analysis: This breakfast has 350 kcal, which is about 1/4 of the daily energy requirement for an adult woman. It contains 15g protein, 15g fat, 35g carbohydrates, and also the necessary inorganic salts and calcium for the body.
Overall Evaluation: The outstanding feature of this combination is convenience, requiring almost no extra processing, making it very suitable for busy office workers. Although all are ready-to-eat foods, the nutritional ratio is very appropriate. Of course, people sensitive to milk should be cautious, as a rapid gastrointestinal reaction could be embarrassing. You might consider replacing it with warm yogurt or soy milk.
Soy Milk + Protein Powder + Ham Bread = A Boost of Energy
Shopping Guide
Soy Milk: 250 ml
Soy milk comes in a variety of flavors, and you can choose according to your preference. Of course, hot fresh soy milk has similar nutritional value. Protein Powder: 1 scoop (approx. 10g)
Amway Nutrilite protein powder can be dissolved in soy milk to enhance its nutritional value.
Ham Bread: 1 piece
You can buy ham bread from a western pastry shop, or make a sandwich at home using sliced bread and breakfast ham. This is an indispensable part of breakfast!
Nutritional Analysis: This breakfast has 300 kcal, 25g protein, 10g fat, 27g carbohydrates, and also contains phytoestrogens.
Overall Evaluation: If you will face both mental and physical exertion in the morning, adding protein powder to your breakfast is a good idea. It will make you feel exceptionally energetic.
Tomato and Egg Soup + Toasted Bread + Fried Sausage = A Morning Pick-Me-Up
Shopping Guide
Tomato and Egg Soup: 1 bowl
Sauté tomato paste briefly with a little oil, add water and bring to a boil, thicken, add beaten eggs, and season.
Toasted Bread: 2 slices
If you like, you can also prepare some jam or cheese.
Fried Sausage: 1 piece
Slice the sausage, cut a few slits in one end, and pan-fry in hot oil.
Nutritional Analysis: This breakfast has 450 kcal, 15g protein, 15g fat, 50g carbohydrates, and also contains lycopene, which is anti-aging.
Overall Evaluation: Many people have low work efficiency in the morning and feel like they haven't woken up yet, so they need an energizing breakfast. The rich sourness of tomato and egg soup, combined with the roasted aroma of the toast and fried sausage, will surely awaken all your senses.
Vegetable and Tofu Soup + Steamed Sweet Potato + Pickled Vegetables = Hydration and Bowel Regularity
Shopping Guide
These three items are very common and simple to make at home.
Nutritional Analysis: This breakfast has 300 kcal, 150g protein, 5g fat, 50g carbohydrates, and also contains a moderate amount of sodium and vitamins.
Overall Evaluation: This is a low-fat, low-calorie breakfast. The light tofu and vegetable soup replenishes fluids lost overnight. The steamed sweet potato is the main source of energy and can promote normal intestinal peristalsis. The pickled vegetables help prevent acid reflux after eating sweet potatoes.
Sesame Rice Balls + Brown Sugar Steamed Cake + Stir-fried Vegetable Strips = The Charm of Grains
Shopping Guide
Supermarkets offer a variety of grain products that can be used for breakfast ingredients. You can also buy some fresh side dishes. In the morning, all you need to do is boil water, cook a few rice balls, and reheat the steamed cake.
Nutritional Analysis: Energy 350 kcal, fat 5g, protein 10g, carbohydrates 65g (of which 10g are simple sugars), and also contains vitamins and minerals needed by the body.
Overall Evaluation: A breakfast that includes sesame, glutinous rice, cornmeal, and other grains is undoubtedly very nutritious. Although the fat ratio is slightly lower, there's no need to worry about feeling hungry soon, as sticky foods and coarse grains slow down intestinal absorption, making this breakfast more filling for a longer period.
Black Tea + Small Bread = The Logic of Waking Up Late
Shopping Guide
A cup of hot, light black tea and a few small mini breads, although simple, are especially convenient.
Nutritional Analysis: This breakfast has 150 kcal, 5g protein, 5g fat, 20g carbohydrates (of which 5g are simple sugars).
Overall Evaluation: People who are used to waking up late still need to eat a little after getting up. A cup of black tea is good for soothing the stomach, and the small amount of energy from a few mini breads won't affect your appetite for lunch later, but it can relieve that empty feeling and give you more flexibility for lunch.
Boiled Corn + Egg and Carrot Silk Porridge = Fresh Breath
Shopping Guide
Pre-cook glutinous rice in advance, heat it in the microwave in the morning, stir-fry carrot shreds and add to the porridge. When it's almost done, add beaten eggs and season with salt.
Nutritional Analysis: This breakfast has 300 kcal, 18g protein, 8g fat, 40g carbohydrates, and is rich in vitamins, especially vitamin A, which helps resist radiation.
Overall Evaluation: For those whose work involves interacting with people, it's important to maintain fresh breath after breakfast. Gnawing on a corn cob and sipping a light savory porridge can make you feel refreshed from the inside out.
Soup + Vegetable Salad + Yangzhou Fried Rice = A Leisurely and Abundant Meal
Shopping Guide
Making soup is a specialty for many women. The ingredients for the vegetable salad can be adapted to local conditions. However, for Yangzhou fried rice, you might need to prepare ingredients like shrimp, ham, carrots, and a good pot of rice.
Nutritional Value Analysis: The energy of this breakfast should be around 500 kcal. It is nutritionally balanced, especially the rich free amino acids and other umami substances in the soup, which can fully stimulate gastric acid secretion and awaken a strong appetite.
Overall Evaluation: On days when you're not in a hurry, you can plan a morning outing while preparing a substantial breakfast. Go about it this way, but don't add too much salt or MSG to avoid feeling excessively thirsty later.
Fried Egg + Cheese and Smoked Fish Sandwich + Fresh Orange Juice = The East Meets the West
Shopping Guide
If using a non-stick pan, you can reduce the amount of oil for frying the egg. Cheese and smoked fish are generally bought from outside; you can choose Huiyuan 100% orange juice.
Nutritional Analysis: This breakfast has 370 kcal, 25g protein, 15g fat, 35g carbohydrates, and is also rich in vitamin C.
Overall Evaluation: On a warm and sunny morning, try making a Western-style breakfast. You might even try it as a cold meal to fully appreciate the exotic flavors. The benefit of adapting foreign styles for local use is that the breakfast is nutritionally sufficient and comprehensive.
Pork and Vegetable Wontons + Xiaolongbao = Slow-Release Energy
Shopping Guide
Perhaps the small restaurant at the street corner that specializes in Su-Hang cuisine also serves breakfast. Their unique pork and vegetable wontons and soup-filled Xiaolongbao are worth visiting regularly.
Nutritional Analysis: This breakfast has 400 kcal, 20g protein, 25g fat, 20g carbohydrates, and also provides L-carnitine from the meat, which helps with fat metabolism and adds power to muscles.
Overall Evaluation: This breakfast is undoubtedly high in fat. The characteristic of fat is that it is digested and absorbed slowly. If you have a busy morning ahead and cannot have lunch on time, you might as well enjoy this and store some slow-release energy for your body. Pork and Vegetable Wontons + Xiaolongbao = Slow-Release Energy