Using just 5 key ingredients (no, we didn’t count salt, pepper, oil, ice water or sweeteners here), you can whip up breakfast that’s worth waking up for. Don’t believe us? Put some of these simple and tasty recipes to the test, and see for yourself.

甜味早餐

1.Make-Ahead Instant Oatmeal Jars|MyFitnessPal原始食谱狗万买球网址
Instant oatmeal packets are a godsend for busy mornings, and you can create your own version using 5-ingredients or less. Buy oatmeal, dried fruit and nuts in bulk, then portion out your ingredients into adorable mason jars or light ziplock bags. Add hot water and enjoy! Recipe makes 1 oatmeal jar, but you can always double, triple, quadruple and beyond to serve your needs.

营养（每份）：Calories: 229; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 152mg; Carbohydrate: 38g; Dietary Fiber: 5g; Sugar: 7g; Protein: 6g

2.燕麦巧克力片早餐饼干|Skinnytaste
您可以吃不添加糖的饼干，没有人造的东西吗？你当然可以！仅需3种成分即可将这些耐嚼的巧克力片早餐饼干搅打在一起。前一天晚上做批处理，看着它们在早餐桌上消失。食谱每2个cookie提供8份。

营养（每份）：卡路里：96;总脂肪：3G；饱和脂肪：1g;单不饱和脂肪：0g;胆固醇：0mg;钠：0mg;碳水化合物：18G；饮食纤维：2G；糖：8克；蛋白质：2G

3。4-Intredient Berry冰沙|营养师黛比菜
Beets in a smoothie? Why not? Besides being delicious, beets are high in many beneficial nutrients, most notably potassium, iron, folate and fiber. One of these beet-berry smoothies uses less than 5 ingredients to provide 11 grams of protein and over 5 grams of fiber, making it a quick breakfast option or mid-afternoon snack. Recipe makes 1 serving at 1 smoothie each.

营养（每份）：Calories: 234; Total Fat: 5g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 20mg; Sodium: 391mg; Carbohydrate: 42g; Dietary Fiber: 7g; Sugar: 33g; Protein: 11g

4。芒果酸酸奶|MyFitnessPal原始食谱狗万买球网址
仅需5个成分即可完成这款简单的轻松芒果酸奶酸奶碗，其中3个已经在食谱标题中！普通酸奶是一种绝佳的早餐选择，因为它是一种益生菌（即，好细菌的来源），并且含有良好剂量的蛋白质，钙和维生素D。食谱使每个蛋白质可在1个酸奶碗中食用1份。

营养（每份）：Calories: 334; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 15mg; Sodium: 172mg; Carbohydrate: 38g; Dietary Fiber: 4g; Sugar: 32g; Protein: 16g

5。鳄梨椰子冰沙|大声咀嚼
Smoothies are so much more satisfying, especially if they’re full of healthy fats instead of just sugar. Buttery avocado blends beautifully with yogurt, honey, coconut milk and spinach. If you’re sugar-conscious, look for unsweetened coconut milk and pare down on the added honey. We suggest making the smoothie with 3 tablespoons honey instead of 6; nutrition information reflects this. Recipe makes 2 servings.

营养（每份）：Calories: 345; Total Fat: 19g; Saturated Fat: 8g; Monounsaturated Fat: 7g; Cholesterol: 15mg; Sodium: 67mg; Carbohydrate: 39g; Dietary Fiber: 6g; Sugar: 32g; Protein: 14g

6。Peanut Butter Banana Grilled Cheese|Clean Eating
这种四兴趣的烤奶酪具有甜美而奶油的味道：花生酱和成熟的香蕉块！这是一种被忽视的组合，将这种三明治变成了赢家，因为它会撞击蛋白质和纤维。食谱使每种三明治1份。

营养（每份）：卡路里：363;总脂肪：11克；饱和脂肪：2G；胆固醇：3mg;钠：352mg;碳水化合物：54克；饮食纤维：8G;糖：18克；蛋白质：16克

美味的早餐

7。简单的鸡蛋三明治|MyFitnessPal原始食谱狗万买球网址
仅使用4种成分：英式松饼，鸡蛋，鳄梨和奶酪，将一个简单的早餐三明治放在一起。提前制作鸡蛋，以便您早晨要做的所有工作都将三明治放在一起。食谱在每份三明治时煮4份。

营养（每份）：卡路里：369;总脂肪：21克；饱和脂肪：8G;单不饱和脂肪：8G;胆固醇：241mg;钠：464mg;碳水化合物：27克；饮食纤维：6G;糖：3G；蛋白质：18G

8。菠菜和奶酪煎蛋卷|卡路里，卡路里食谱
For a hot and savory breakfast, it doesn’t get that much simpler than omelets! Omelets are a versatile way to enjoy eggs—you can add as many or as little ingredients to it as you want. This recipe uses tomatoes, spinach and cheese, but you can sub in your favorite veggies. Recipe makes 1 serving.

营养（每份）：卡路里：190；总脂肪：13克；饱和脂肪：5g;单不饱和脂肪：4G;胆固醇：432mg;钠：319mg;碳水化合物：2G；饮食纤维：1g;糖：1G；蛋白质15G

9.意大利风格的烤鸡蛋|Flat Belly Diet Cookbook
A runny, sunny egg yolk over toast is one reason you should get out of bed! These simple baked eggs require few ingredients but plenty of lovin’ from your oven. The dish calls for a delicious sauce made with bell peppers, onions and tomatoes, a wonderful thing for those of us who like to dip our toast. Dress it up on a mini-casserole dish, and it’ll make the perfect breakfast for houseguests. Recipe makes 4 servings at 1 toast plus 1 egg each.

营养（每份）：Calories: 305; Total Fat: 20g; Saturated Fat: 3g; Monounsaturated Fat: 11g; Cholesterol: 187mg; Sodium: 336mg; Carbohydrate: 21g; Dietary Fiber: 2g; Sugar: 3g; Protein 10g

10。简单的鸡蛋早餐玉米饼|家的味道
These tasty breakfast quesadillas blanket fluffy eggs and gooey cheese in a crispy tortilla shell. The recipe sprinkles in bacon for a savory kick, but you can omit or replace with black beans to be vegetarian-friendly. Recipe makes 2 servings.

营养（每份）：Calories: 401; Total Fat: 22g; Saturated Fat: 9g; Monounsaturated Fat: 5g; Cholesterol: 357mg; Sodium: 728mg; Carbohydrate: 27g; Dietary Fiber: 1g; Sugar: 1g; Protein: 24g

11.Omelet in a Cup|Once a Month Meals
所以你昨晚忘记煮鸡蛋,你可以’t muster up the morning energy to turn on the stove. We get it—it’s one of those days! Our suggestion is to load up your cup with simple omelet-esque ingredients and then pop it into the microwave. If you still don’t believe us, try out this recipe. Recipe makes 2 servings.

营养（每份）：Calories: 246; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 373mg; Sodium: 275mg; Carbohydrate: 4g; Dietary Fiber: 2g; Sugar: 1g; Protein: 18g

12.Poached Egg + Crispy Prosciutto Avocado Toast|Elle Penner，MyFitnesspal注册营养师
It’s easy to get into a sugar crash after breakfast. Between the coffee, banana, bagel and other quick fixes we grab in the morning, where else can we squeeze in the fat and protein that add balance to the meal? Thank goodness the solution is less than 5-ingredients and 7-minutes away: poached egg and prosciutto avocado toast! Recipe makes 1 serving.

营养（每份）：卡路里：273;总脂肪：6G；饱和脂肪：3G;单不饱和脂肪：2G;胆固醇：195mg；钠：661mg;碳水化合物：22克；饮食纤维：5G;糖：4G；蛋白质：15克

13.Egg Muffins with Ham, Kale & Cauliflower|Food Faith Fitness
鸡蛋松饼是一种便携式且流行的低碳水化合物早餐，并且有充分的理由。搅打一批装有火腿，羽衣甘蓝，奶酪和花椰菜的鸡蛋松饼 - 很少成分，但风味太多！食谱在1个松饼中煮6份。每人松饼100卡路里的热量不到100卡路里，您可以享用1份以上的早饭。

营养（每份）：卡路里：63;总脂肪：3G；饱和脂肪：1g;单不饱和脂肪：1g;胆固醇：101mg;钠：208mg;碳水化合物：2G；饮食纤维：1g;糖：1G；蛋白质：7G