O ti gbọ ni gbogbo igbesi aye rẹ: Ounjẹ owurọ jẹ ounjẹ pataki julọ ti ọjọ naa. Ṣugbọn kii ṣe gbogbo awọn ounjẹ owurọ ni a ṣẹda dogba. Bi o ṣe n kun diẹ sii ati ti ounjẹ, o kere julọ pe iwọ yoo ma wo tabili tabili rẹ ipanu duroa ṣaaju ki o to akoko ounjẹ ọsan . Eyi ni awọn imọran aro amuaradagba giga-giga 28 ti o ni idaniloju lati jẹ ki o ni kikun ati ni itẹlọrun.
JẸRẸ: Awọn ounjẹ ajẹkẹyin Amuaradagba giga 17 lati ni itẹlọrun Eyin Didun Rẹ
Fọto: Liz Andrew/Styling: Erin McDowell1. Red Shakshuka (Amuaradagba 17g)
Sunny-ẹgbẹ soke eyin ti kò wò ki yangan. Ninu imudara wa lori Ayebaye Israeli, wọn n we ni harissa-fẹnuko tomati obe.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowell2. Ẹyin ati Ewebe Ounjẹ owurọ (Amuaradagba 11g)
Bibẹrẹ ọjọ pẹlu ọpọlọpọ awọn ẹfọ ti o ni ilera jẹ ọna ti o daju lati fun ni agbara. Ronu ẹyin ti a pa ni oke Brussels sprouts, dun poteto ati arugula (nitori a runny yolk mu ki ohun gbogbo dara).
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowell3. Rọrun Cherry-Almond Granola Ifi (amuaradagba 13g)
Awọn ifi granola ti a ra ni ile itaja jẹ irọrun ati iyara bi awọn ti ile, ṣugbọn wọn nigbagbogbo ṣe pẹlu pupọ ti gaari pupọ. Wọnyi ti wa ni sweetened pẹlu nkankan sugbon oyin , almondi bota ati ki o kan bit ti brown suga.
Gba ilana naa
Eri McDowell4. Ẹyin-ẹran ara ẹlẹdẹ (Amuaradagba 26g)
Ndin eyin ni a ẹran ara ẹlẹdẹ-ila muffin tin tumo si nibẹ ni yio je crispy, salty deliciousness ni gbogbo nikan ojola. Maṣe gbagbe tositi.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowell5. Iyọ Epa Bota Cup Smoothie (Amuaradagba 22g)
Laarin awọn PB , vanilla whey protein lulú ati almondi wara, yi sipper jẹ daju lati jẹ ki o satiated titi isinmi ọsan rẹ.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowell6. Oats Moju pẹlu Blueberries ati Almonds (protein 20g)
Nìkan rẹ oats-fiber giga ni wara ti o dun diẹ ni alẹ. Lẹhinna, gbogbo ohun ti o ni lati ṣe ni owurọ ni oke rẹ pẹlu awọn blueberries ọlọrọ antioxidant, awọn almondi ti ge wẹwẹ ati wara.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowell7. Awọn eyin ti a yan ni awọn tomati (protein 18g)
Wa fun awọn ẹyin kikun, duro fun igba ooru sisanra tomati ati ki o kan gbogbo pupo ti grated Parmesan.
Gba ilana naa
Nisha Vora8. Akara oyinbo aro Mirtili Ajewebe spiced blueberry (protein 10g)
Gbogbo ọkà sipeli iyẹfun ṣe afikun pupọ ti okun, awọn vitamin ati awọn ohun alumọni si itọju ndin yii. Pa pọ pẹlu yogurt Greek fun paapaa amuaradagba diẹ sii.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowell9. Pizza aro (protein 26g)
Awọn ẹran ara ẹlẹdẹ, eyin ati ki o rọrun itaja-ra esufulawa ni idi to lati fun yi paii a gbiyanju. Ṣugbọn awọn ọbẹ warankasi garlicky yoo fi wayyyyy sori oke.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowell10. Awọn eyin ninu Agbọn (amuaradagba 10g)
Toad ni a iho, gboo ni a itẹ-ẹiyẹ, ọkan-foju Jack-pe ohunkohun ti o ba fẹ, sugbon yi yolky, carby Ayebaye ko gba atijọ. Jabọ o papo ni adiro ati ki o ṣe kofi nigba ti o yan.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowell11. Oats Moju pẹlu Epa Epa ati ogede (protein 29g)
A n tẹtẹ ọmọlangidi kan ti jelly eso ajara lori oke yoo ṣe itọwo delish lẹwa (ati nostalgic).
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowell12. Ẹran ara ẹlẹdẹ, Ẹyin ati Warankasi Ounjẹ owurọ Muffins (amuaradagba 25g)
Kii ṣe nikan ni muffin kọọkan ti o ni kikun pẹlu gbogbo ẹyin ti o ni lile, ṣugbọn wọn tun ti kojọpọ pẹlu ọta bota, awọn scallions ge ati warankasi cheddar grated.
Gba ilana naa
Ni ilera13. Caprese Ounjẹ owurọ pẹlu Awọn Ẹyin Sise (protein 26g)
A ko mọ ounjẹ aarọ iṣẹju 15 kan ti ailagbara yii le dabi didara julọ. A yoo jẹ eyi lori saladi alawọ ewe, tabi paapaa ekan pasita kan.
Gba ilana naa
Alena Haurylik/Agbon ati Kettlebells14. Rasipibẹri-Coconut Smoothie Bowl pẹlu Collagen (protein 11g)
Lakoko ti o jẹ iyan patapata, ṣafikun ofo kan ti awọn peptides collagen powdered si ojoojumọ rẹ smoothie le ṣe iranlọwọ fun ọ lati dinku awọn wrinkles ati igbona.
Gba ilana naa
Fọto: Nico Schinco/Stoling: Aran Goyyahan15. Rösti Ọdunkun Didun pẹlu Ẹyin sisun ati Ọya (amuaradagba 11g)
Satelaiti Swiss yii jẹ pupọ bi latke tabi pancake ọdunkun. Ohunelo naa n pe fun ọdunkun didùn grated, ṣugbọn lero ọfẹ lati paarọ ninu awọn Karooti, funfun poteto tabi elegede igba otutu.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowell16. Ketogenic Ndin eyin ati Zoodles pẹlu piha (20g amuaradagba)
Nitoripe o wa lori keto ko tumọ si pe o nilo lati tapa ni gbogbo ọjọ pẹlu ẹru ọkọ oju omi ti ẹran ati warankasi. O ṣeun si awọn akeregbe kekere ati piha oyinbo , satelaiti yii yoo jẹ ki o kun laisi iwuwo rẹ.
Gba ilana naa
Amy Neunsinger / Magnolia Table17. Asparagus Joanna Gaines ati Fontina Quiche (amuaradagba 18g)
Yi akọkọ ti wa ni destined fun gbogbo orisun omi brunch o lailai gbalejo. Igbaradi jẹ afẹfẹ — pupọ julọ iṣẹ naa n duro de quiche lati beki nipasẹ.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowell18. Oats moju pẹlu Agbon ati Atalẹ (12g amuaradagba)
Lata, nutty, dun ati oh ọra-wara, iwọnwọn mason idẹ ti oats moju n ṣe adun to ṣe pataki.
Gba ilana naa
Cook Lẹwa19. Elegede sisun ati Brussels Sprouts pẹlu awọn ẹyin ti a ti pa (protein 19g)
Bawo ni nibe yen o, ṣubu . O tojo meta. Njẹ a le daba pe ki a pari awo kọọkan pẹlu didan ti toasted awọn irugbin elegede ?
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowell20. Casserole Ounjẹ owurọ ti o lọra-jẹ (protein 29g)
Wa ni ipari ose, a kuro ni aago. Dipo, a jẹ ki Crock-Pot ṣe abojuto ounjẹ aarọ: Kan gbe sinu Layer ti awọn brown hash cheesy fun erunrun, fi awọn eroja miiran kun ati duro.
Gba ilana naa
Ngoc Minh Ngo / Heirloom21. Congee kiakia (amuaradagba 25g)
Ni aṣa a Kannada ounjẹ owurọ, congee ti di ohun elo ni Japan, Indonesia ati awọn orilẹ-ede Asia miiran, ati ni awọn ẹya ara Europe. Top porridge ti o ni ounjẹ ti ẹmi pẹlu ohunkohun lati kimchi si julienned Atalẹ si alabapade ewebe.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowell22. Awọn Sliders Ounjẹ owurọ ( protein 19g)
Soseji aro + cheddar warankasi + ẹyin = akojọpọ kikun ti a kii yoo rẹ wa rara. Gbe wọn soke pẹlu lemony arugula, ti o ba ni itara pupọ.
Gba ilana naa
Gemma Ogston/ Iwe Onjewiwa Itọju Ara-ẹni23. Ajewebe Quinoa Ounjẹ owurọ Frittata (amuaradagba 16g)
Bawo ni o ṣe ṣee ṣe laisi awọn eyin gidi, o beere? Iyẹfun Chickpea ni idapo pẹlu omi ṣe fun aropo aibikita lẹwa (ati ọlọrọ-amuaradagba).
Gba ilana naa
Eri McDowell24. Awọn Waffles Warankasi Didun (amuaradagba 14g)
Kan spruce soke awọn ipilẹ pẹlu buttermilk, yo o bota ati Cheddar warankasi lati ṣe Super wapọ onje. Yipada idaji waffle kọọkan sinu ipanu kan tabi sin wọn pẹlu saladi ẹgbẹ kan.
Gba ilana naa
Fọto: Nico Schinco/Styling: Sarah Copeland25. Ẹran ara ẹlẹdẹ, Kale ati Ẹyin Mamamama Pie (amuaradagba 29g)
Eruku agbado kan. Grated Gruyère. Nipọn-ge ẹran ara ẹlẹdẹ. Mu iyo okun. Bẹẹni, o jẹ pizza aro julọ ti iwọ yoo jẹ lailai.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowell26. Mini Spanish Tortilla pẹlu Zucchini (amuaradagba 34g)
Nitoripe iwọ nikan n ṣe ounjẹ owurọ fun ọkan ko tumọ si pe o nilo lati yanju fun ekan kan ti arọ . Gbogbo ẹwa yii gba to iṣẹju 50 ati awọn eroja mẹfa.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowell27. Oats moju pẹlu Chocolate ati Strawberry (17g amuaradagba)
O ti sunmọ desaati bi ounjẹ owurọ ti o ni ilera le gba, paapaa ti o ba lo uber-sweet, ni akoko-akoko strawberries .
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowell28. Awọn ounjẹ ipanu adie ati Waffle (amuaradagba 56g)
Kini o gba nigba ti o ba ade waffle ti a fi wara-kasi kan pẹlu nkan ti agaran, adie didin bota? Orun lori awo, dajudaju. Bayi, apakan lile: omi ṣuga oyinbo maple tabi obe gbona?
Gba ilana naa
JẸRẸ: Awọn ipanu Amuaradagba ti ilera 25 ti o dun nitootọ
Fun awọn ilana ilana nla diẹ sii, ṣayẹwo iwe ounjẹ akọkọ wa, Awọn nkan to dara nikan .
