In the hustle and bustle of modern life, breakfast is often overlooked or reduced to convenient, instant meals like cup noodles. However, frequent consumption of cup noodles can lead to nutritional deficiencies and health risks such as high blood pressure and excess sodium intake.
Here are five simple, nutritious, and energy-packed breakfast options to fuel your day, all of which can be prepared quickly and easily:
1. 5-Minute Oatmeal and Egg Porridge
Oats are a great source of healthy carbohydrates, fiber, and protein, keeping you full and regulating blood sugar levels. Combined with eggs, a complete protein source, this breakfast option is both nutritious and satisfying without the worry of excess fat.
Quick preparation:
- Cook 3-4 tablespoons of flattened oats with 200ml of boiling water.
- Crack an egg into the porridge and gently stir.
- Season with a pinch of salt, chopped scallions, and pepper to taste.
2. Vietnamese Bread with Egg and Fresh Vegetables – A Quick, Balanced Breakfast
A classic Vietnamese breakfast, this combination of fried eggs, onions, and fresh vegetables served in a baguette provides carbohydrates, protein, and fiber. It’s a tasty and convenient option that can be eaten on the go.
Preparation suggestions:
- Fry eggs with onions and season to taste.
- Slice the baguette in half and fill it with the fried egg, cucumber slices, herbs, and carrot shreds or your choice of fresh vegetables.
- Add a kick with chili sauce or soy sauce.
3. Fried Rice with Eggs – A Tasty Way to Use Leftovers
This is a perfect choice to save time and money. Simply fry some leftover rice with eggs and vegetables for a hearty, energy-packed breakfast that will keep you full until lunch.
Super-fast recipe:
- Sauté some onions, then add the leftover rice and mix well.
- Season with fish sauce, seasoning powder, and pepper.
- Crack 1-2 eggs into the pan and stir-fry until cooked.
- You can also add carrots, corn, or any other vegetables of your choice.
4. Boiled Corn with Soy Milk – A Light and Healthy Breakfast Option
Corn provides healthy carbohydrates and fiber, while soy milk is a great source of plant-based protein. This combination is easy on the stomach and suitable for busy individuals, vegetarians, or those watching their weight.
Preparation tips:
- Boil the corn the night before, and simply reheat it in the morning.
- Buy soy milk or make your own at home using a soy milk maker.
5. Vermicelli Noodle Salad with Tofu and Vegetables – A Refreshing, Oil-Free Breakfast
If you’re looking for a change from rice or bread, vermicelli noodles are a great option. Toss them with cucumbers, carrots, herbs, and fried tofu, then drizzle with a sweet and sour fish sauce dressing for a delicious, oil-free breakfast.
- Use either dried or fresh vermicelli noodles, and rinse them well.
- Mix with cucumbers, carrot shreds, and herbs.
- Add fried tofu cubes and mix well.
- Pour the sweet and sour fish sauce dressing over the salad.
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