Main foods
Grain/bean porridge: Oats, quinoa, green beans, red beans. Note, do not cook for too long or too much; keep the porridge in the form of nuts to help blood sugar increase more slowly.
Whole grains: Whole grain pasta, whole-wheat bags, buckwheat noodles, whole grain bread. Choose the type with whole wheat flour that is at the top of the ingredient list.
Starchy vegetables: Sweet potatoes, purple sweet potatoes, yams, corn. You can use a portion of starch instead for a more balanced breakfast.
Protein
Eggs: We should choose boiled eggs or steamed eggs to maintain maximum nutrition.
Milk and dairy products: A cup of warm milk or unsweetened yogurt helps supplement calcium and create a feeling of fullness.
Soy: unsweetened soy milk or a few slices of dried tofu are a good source of plant protein.
Vegetables
Leafy greens: Spinach, broccoli, cucumber salad. If you are not used to eating vegetables in the morning, you can start with a few slices of tomatoes or a few lettuce leaves.
Mushrooms: Add a few slices of shiitake mushrooms to the bowl of noodles for extra flavor and fiber.
