20种低于400卡路里的健康早餐(上)

It’s long been said that breakfast is the most important meal of the day, and whether you consider that to be true or not, it’s still worth pointing out that any morning food choices involving complex carbohydrates plus a generous helping of protein can give you a boost in brainpower, keep you fuller for longer, and prevent you from overeating later on.

长期以来，人们都在说早餐是一天中最重要的一餐，不管你认为这是不是真的，都有必要说明的是，任何一次富含碳水化合物和丰富蛋白质的早餐选择都可以帮助提升我们的脑力，让你保持饱腹感，防止稍后吃得过多。

Everyone is busy these days, and there’s never enough time to prepare elaborate breakfasts before heading off to work or school. So, with that said, here are 20 nutritious and easy breakfast ideas you can whip up in as little as a few minutes to help start your day off on the right foot.

每个人都很忙，上班或上学前根本没有充足的时间去准备丰盛的早餐。因此，在这种情况下，掌握这20种营养简便的早餐方法可以帮助你用几分钟的时间完成这一餐，开启一天的生活。

1. Greek yogurt with apple slices, granola, and cinnamon (327 calories)

希腊酸奶加上苹果片、麦片和肉桂

2. Whole grain oat bran with vanilla whey protein powder and blueberries (280 calories)

全谷物燕麦麸皮，香草乳清蛋白粉和蓝莓

3. Rye toast with avocado slices and fried eggs (385 calories)

牛油果黑麦吐司片配煎蛋

4. Banana and ginger smoothie (312 calories)

香蕉姜汁奶昔

5. Egg, cheddar, and turkey bacon breakfast wrap (345 calories)

鸡蛋，切达干酪，火鸡培根早餐包

6. Whole grain English muffin with smoked salmon (280 calories)

全谷物英式松饼配烟熏三文鱼

7. Healthy homemade trail mix (341 calories)

健康自制什锦果仁

8. Cottage cheese with orange slices and grapes (243 calories)

白软干酪配橙子片和葡萄

9. Quinoa with fresh berries (369 calories)

藜麦配新鲜浆果

10. Veggie omelette (400 calories)

蔬菜炒蛋