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1、英语食谱：教你做英语食谱：教你做 1010 款元气早餐款元气早餐当你按停闹钟，开始进入上班前倒计时的时候，你应该没有多余的脑子来像一顿健康的早餐吧。也许你抓起一个面包圈和咖啡就匆匆上路，或者在路上的外卖窗口随便买个三明治打发。不管怎样，你的身体还是没有得到足够的营养。不必担心，不需要你每天早晨在厨房花上半个小时。以下的健康早餐只要不超过 5 分钟的时间就可以准备好，让你全力面对一天的繁忙。1.1. DressedDressed UpUp YogurtYogurt ParfaitParfait 多层酸奶芭菲多层酸奶芭菲Creating a parfait proves to be a quick
2、 and easy breakfast that you can take with you on the run. The Greek yogurt will add some lean protein and calcium to your morning while the assortment of seeds and nuts will bring in the healthy fats you need to keep your appetite levels down and your testosterone up. Finally, the dark chocolate an
3、d berries will bring in antioxidants and give just the right amount of sweetness.做一个芭菲是公认的快捷便捷的早饭，你可以带着上路。希腊酸奶提供你早上所需的无杂质蛋白质和钙，什锦坚果在抑制你的食欲的同时能提供身体所需的健康脂肪，并让你的睾酮素上升。最后黑巧克力和莓果含有抗氧化剂并能为你的提供适量的甜度。 cup low fat Greek yogurt四分之三杯低脂希腊酸奶（安慕希那种）1 tbsp. flaxseeds 一茶匙亚麻籽1 tbsp. walnuts一茶匙核桃1 cup fresh sliced st
4、rawberries一杯新鲜的切块草莓1 square 90% or higher dark chocolate一块含 90%可可或者以上的黑巧克力Layer together Greek yogurt with the seeds and walnuts along with the berries and dark chocolate.将希腊酸奶混合果仁和核桃，还有莓类加黑巧克力，一层层堆在一起。2.2. OatmealOatmeal EnergyEnergy BitesBites燕麦能量团子燕麦能量团子Oatmeal energy bites are a great option for
5、 when you need a grab-and-go breakfast. Prepare these the night ahead and have them ready and waiting for when you wake up. Theyre an energy dense option, so theyre perfect for those busy days when you need a boost. With the slow-burning carbs from the oatmeal coupled with the healthy fats from the
6、nut butter, these double as a calorie-dense option thats great for naturally thin men looking to build muscle.当你急匆匆要走随便抓个东西做早餐，那么燕麦能量棒是个不错的选择。提前一天晚上准备这些东西，等到第二天早上醒来就好。它们富含能量，如果你那些天正好有工作忙需要补充，（那它们就是不错的选择）。在燕麦中含有缓慢释放的碳水化合物，在坚果酱里面含有健康脂肪，这使得这些使食物中的卡路里翻倍，对于想要增肌的天生瘦子是一个非常不错的选择。 cup rolled oats二分之一杯燕麦片3 tb
7、sp. natural peanut butter三茶匙天然花生酱1 tbsp. honey一茶匙蜂蜜1 tbsp. raisins一茶匙葡萄干1 tbsp. slivered almonds一茶匙碎杏仁Feel free to add in any additional fixings that you desire, then mix all the ingredients together in a bowl. Shape into small, bite-sized balls and store in an airtight container until ready to use.
8、随便加你想要加的额外补充物，把所有的材料放在碗里，把他们做成小的，一口大小刚好的球状物，放在密封罐里面存储，直到你需要享用再拿出来。3.3. PoweredPowered UpUp OatmealOatmeal BowlBowl能量燕麦能量燕麦Loaded with dietary fiber, this oatmeal bowl is going to combat heart disease while curing a case of morning hunger. In just seconds, you can have a balanced breakfast thats as q
9、uick to eat as it is to make.这个燕麦碗早餐富含膳食纤维，能够对抗心脏疾病，同时能治愈早上的饥饿，只需要一点时间就可以得到均衡的营养，做起来就像吃起来那样容易。1/3 cup oats三分之一杯燕麦2/3 cup milk (or unsweetened almond milk)三分之二杯牛奶（或是无糖杏仁露）1 scoop vanilla or chocolate protein powder一勺香草味或是巧克力味蛋白粉1 tbsp. peanut or almond butter一茶匙花生酱或是杏仁酱Sliced fruit of your choice你喜欢的
10、切块水果Prepare the oatmeal with the milk in the microwave. Once finished, stir in a scoop of your favorite protein powder and some nut butter. Top with fruit of your choice for a hearty dose of antioxidants.可以在牛奶里放入燕麦加入微波炉加热，（加热结束）以后，按照个人口味加入一勺你喜欢的蛋白粉和一些坚果酱。在表面加上含有抗氧化剂的水果。4.4. Hard-BoiledHard-Boiled Eg
11、gEgg NN AvocadoAvocado ToastToast溏心蛋加鳄梨吐司溏心蛋加鳄梨吐司Avocadoes are a great source of monounsaturated fats and will help provide stable energy levels for the hours ahead. Their vitamin E content also makes them excellent for improving the look of your hair, skin, and nails.鳄梨富含不饱和脂肪酸，稳定体内能量数小时。它们所含的维他命 E
12、，能够帮助强韧头发、 皮肤和指甲。2 whole eggs两个鸡蛋 avocado二分之一个鳄梨2 slices of bread两片面包Cucumber黄瓜Tomato西红柿Slice the Ezekiel bread and then set aside. Fill a pot with water and place eggs inside. Bring to a light boil and then turn down the temperature and continue to cook for another 8-10 minutes. Pour cold water ove
13、r the eggs and then peel off the shell. Meanwhile, mash the avocado in a bowl and then smear over top of the toast. Slice the eggs and then place over the avocado, placing the cucumber and tomato on top.把 Ezekiel 面包切好放在一边。把水壶防水，把鸡蛋放在里面。等到水有点开以后，然后把火关小，继续煮 8-10 分钟，把冷水浇在鸡蛋上，去壳。同时把鳄梨放在碗里倒成泥，然后涂在面包上，把鸡蛋
14、切切开，放在鳄梨泥上，再放上黄瓜和西红柿。5.5. PeanutPeanut ButterButter BananaBanana BreakfastBreakfast SmoothieSmoothie花生酱香蕉早餐奶昔花生酱香蕉早餐奶昔Have an early morning workout scheduled? A smoothie will fit the bill perfectly. This peanut butter banana smoothie contains the perfect mix of carbs, healthy fats and lean protein t
15、o keep you feeling energized and ready to tackle your toughest of gym sessions. The banana will provide a hearty dose of potassium, which will help you maintain strong muscular contractions, and the healthy fats will ensure you dont hit a blood glucose crash at any point during the session.早上有计划去锻炼？
16、那奶昔是非常合适的早餐。这款花生黄油香蕉奶昔含有丰富的碳水化合物，健康脂肪，和瘦肉蛋白。让你感觉精神满满，足以应对健身房里面最严酷的训练。香蕉能够提供丰富的钾，能够帮助你防止肌肉痉挛，健康脂肪能够保证你的血糖在锻炼的时候保持稳定。1 scoop chocolate whey protein powder一斗勺巧克力乳清蛋白粉1 banana1 个香蕉1 tbsp. natural nut butter一茶匙天然坚果酱1 cup unsweetened almond milk一杯无糖杏仁露1-2 ice cubes1 到 2 块冰块Mix all ingredients in a blender and pulse blend until desired consistency is reached. Serve immediately.把所有的材料都放入搅拌器，打成想要的糊状就可以了开始食用了。6.6. OvernightOvernight OatsOats隔夜麦片隔夜麦片Another great option to
