5分鐘搞定還頂飽，再也不用啃冷包子

早上鬧鐘響了8遍才起，趕地鐵趕得像打仗，哪有時(shí)間好好吃早餐？但空腹上班不僅餓到心慌，還容易犯困犯迷糊。別擔(dān)心，這8種“上班族早餐代餐”來(lái)了，5分鐘就能搞定，頂飽到中午，健康又好吃，比啃冷包子強(qiáng)10倍，快收藏起來(lái)?yè)Q著吃～

1. 燕麥杯：前一晚做好，早上抓著就走，像吃甜品還不胖

燕麥杯是“懶人早餐天花板”！前一晚把燕麥、無(wú)糖酸奶、奇亞籽扔進(jìn)杯子，加半根香蕉壓成泥，冰箱里一放，早上起來(lái)挖著吃像“天然慕斯”，綿密酸甜，還能加藍(lán)莓、堅(jiān)果碎，一口下去全是料，頂飽到中午12點(diǎn)不餓。

為啥適合打工人？

- 零操作：不用開(kāi)火，食材一層層鋪好就行，早上開(kāi)蓋即食，趕地鐵時(shí)拿著吃也不狼狽。

- 健康無(wú)負(fù)擔(dān)：燕麥+酸奶+水果，膳食纖維和蛋白質(zhì)都齊了，比面包店的甜點(diǎn)低卡，吃完肚子舒服不脹氣。

- 成本才3塊錢(qián)：一杯酸奶+兩勺燕麥+半根香蕉，比買(mǎi)早餐省錢(qián)，還能根據(jù)口味換水果（芒果、草莓、火龍果都行），天天吃不膩。

2. 全麥三明治：5分鐘組裝，肉蛋菜全有，咬著吃超滿(mǎn)足

別再買(mǎi)便利店的三明治了！自己做的料足還便宜：全麥面包抹點(diǎn)花生醬，夾個(gè)煎蛋、一片生菜、幾片火腿，對(duì)角切開(kāi)，拿著就能出門(mén)，咬一口，面包的麥香、雞蛋的嫩、生菜的脆全有了，熱乎又頂飽，比冷包子香多了。

升級(jí)吃法更頂飽：

- 加一片芝士：煎蛋時(shí)放上芝士片，融化后裹在面包里，奶香濃郁，幸福感翻倍，成本只多1塊錢(qián)。

- 換成雞胸肉：提前鹵好雞胸肉切片，夾進(jìn)去高蛋白低脂肪，減脂期也能吃，頂飽時(shí)間更長(zhǎng)（實(shí)測(cè)到下午2點(diǎn)都不餓）。

- 關(guān)鍵是“現(xiàn)做現(xiàn)吃”：早上花5分鐘煎蛋組裝，熱乎的比冷三明治好吃10倍，趕時(shí)間的話(huà)，前一晚備好材料，早上直接拼，更快！

3. 香蕉雞蛋餅：不用面粉不用油，攪一攪煎一煎，甜糯像糕點(diǎn)

想吃點(diǎn)熱乎的又怕麻煩？香蕉雞蛋餅必須試！熟香蕉壓成泥，打兩個(gè)雞蛋攪勻，平底鍋小火煎，不用刷油（香蕉會(huì)出油），兩面煎到金黃，像“天然蛋糕”，甜糯帶點(diǎn)顆粒感，咬一口滿(mǎn)是香蕉的香，配杯牛奶，早餐暖乎乎的超舒服。

為啥適合趕時(shí)間？

- 材料只有2樣：香蕉+雞蛋，家里隨時(shí)能找到，攪一攪就能煎，全程5分鐘，比煮泡面還快。

- 甜口不膩：香蕉的甜代替糖，不用額外調(diào)味，吃著像點(diǎn)心卻不齁，老人小孩都能吃，早上吃著心情都變好。

- 抗餓力驚人：雞蛋的蛋白+香蕉的碳水，組合起來(lái)特別頂飽，上午開(kāi)會(huì)到11點(diǎn)都不餓，再也不用偷偷啃餅干了。

4. 希臘酸奶碗：高蛋白低卡，挖著吃像冰淇淋，配谷物脆絕了

希臘酸奶比普通酸奶濃稠，蛋白質(zhì)含量更高，早上挖一碗當(dāng)基底，撒點(diǎn)谷物脆、凍干草莓、南瓜籽，攪一攪吃像“健康版冰淇淋”，酸甜清爽，還帶著谷物的脆，吃完嘴巴里香香的，上午工作腦子轉(zhuǎn)得都快了。

懶人進(jìn)階版：

- 加一勺花生醬：攪開(kāi)后像“花生醬冰淇淋”，甜香濃郁，頂飽時(shí)間延長(zhǎng)到3小時(shí)，適合上午工作量大的人。

- 凍成“冰碗”：前一晚拌好放冷凍，早上拿出來(lái)化5分鐘，像吃冰沙，夏天吃超解暑，比喝冰咖啡健康。

- 性?xún)r(jià)比高：一大盒希臘酸奶能吃3天，谷物脆買(mǎi)大包裝的，算下來(lái)一頓早餐才4塊錢(qián)，比買(mǎi)奶茶劃算多了。

5. 蔬菜雞蛋卷：卷一卷就帶走，菜蛋全有，熱乎不臟手

早上想吃點(diǎn)咸口的？試試蔬菜雞蛋卷！雞蛋打散煎成薄餅，卷上黃瓜絲、胡蘿卜絲、生菜（提前洗好瀝干），抹點(diǎn)甜面醬，卷成緊實(shí)的卷，用保鮮膜裹著拿在手里吃，菜的脆、蛋的嫩、醬的香全在嘴里，熱乎又滿(mǎn)足。

10分鐘搞定的秘訣：

- 蔬菜提前備好：前一晚把黃瓜、胡蘿卜擦絲，用廚房紙吸干水分，早上直接卷，省時(shí)間。

- 蛋餅別太厚：蛋液攪勻倒平底鍋，轉(zhuǎn)一圈攤成薄餅，30秒就能熟，卷起來(lái)更方便咬，不會(huì)掉渣。

- 抗餓又健康：雞蛋補(bǔ)充蛋白，蔬菜補(bǔ)充纖維，碳水少卻頂飽，吃完肚子不脹，上午敲鍵盤(pán)都有勁兒。

6. 堅(jiān)果牛奶糊：破壁機(jī)10分鐘，香濃順滑，冬天喝暖到胃里

冬天就想喝點(diǎn)熱乎的？堅(jiān)果牛奶糊安排！核桃、巴旦木、花生（提前剝好）加牛奶，放進(jìn)破壁機(jī)打成糊，加少許燕麥增加稠度，10分鐘就能喝，香濃順滑，帶著堅(jiān)果的香，喝一口暖到胃里，上午手腳都不涼了。

適合怕冷星人：

- 堅(jiān)果選3種就行：不用太多，每種抓一小把，打出來(lái)的糊不膩，還能補(bǔ)充優(yōu)質(zhì)脂肪，上午不容易犯困。

- 加根香蕉更甜：不用加糖，香蕉的甜讓糊更香濃，像“天然熱可可”，卻比可可健康，喝著沒(méi)負(fù)擔(dān)。

- 裝保溫杯帶走：打好的糊倒進(jìn)保溫杯，路上喝不燙嘴，到公司還熱乎，邊工作邊喝，暖身又頂飽。

7. 全麥?zhǔn)卟税禾崆罢艉美鋬觯缟蠠?分鐘，比包子鋪的香

前一晚有空的話(huà)，蒸幾個(gè)全麥?zhǔn)卟税鼉銎饋?lái)，早上微波爐熱2分鐘，比買(mǎi)的包子還香！全麥面皮松軟帶點(diǎn)麥香，里面包著粉絲、香菇、胡蘿卜（自己調(diào)餡少油少鹽），咬一口全是蔬菜的鮮，配杯豆?jié){，吃得舒服又健康。http://www.tjla.iboe.cn/Article/details/285250.sHtML
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比買(mǎi)的強(qiáng)在哪？

- 餡多料足：自己包想放多少菜放多少，粉絲少點(diǎn)、蔬菜多點(diǎn)，吃著不噎，比外面的“面疙瘩”強(qiáng)。

- 無(wú)添加：不用防腐劑，冷凍保存3天沒(méi)問(wèn)題，早上熱透就能吃，腸胃敏感的人吃著也舒服。

- 可以批量做：周末花1小時(shí)包10個(gè)，凍在冰箱，一周的早餐都解決了，省時(shí)又省心，再也不用早起。

8. 即食雞胸肉沙拉：開(kāi)袋即食，菜肉全有，減脂黨也能吃

實(shí)在沒(méi)時(shí)間做？即食雞胸肉+現(xiàn)成蔬菜沙拉救急！買(mǎi)獨(dú)立包裝的即食雞胸肉（選低鹽的），撕成條，和洗好的生菜、圣女果、黃瓜拌在一起，淋點(diǎn)橄欖油和醋，5分鐘搞定，高蛋白低脂肪，吃著清爽不膩，減脂期的打工人也能放心吃。

別買(mǎi)錯(cuò)沙拉菜：

- 選“即食混合菜”：超市有洗好的生菜、苦苣、芝麻菜組合，開(kāi)袋就能用，不用洗不用切，省時(shí)間。

- 雞胸肉換花樣：偶爾換成即食牛肉、蝦仁，避免吃膩，蛋白質(zhì)來(lái)源更豐富，上午精力更足。

上班族的早餐，不用復(fù)雜但要頂飽，不用精致但要健康。這8種代餐，從甜到咸，從熱乎到清爽，換著吃天天不重樣，5分鐘就能搞定，讓你早上多睡10分鐘，還能吃得舒服又滿(mǎn)足。

畢竟，好好吃早餐的人，上午工作都更有勁兒呀～ 你早上最?lèi)?ài)吃什么？評(píng)論區(qū)分享你的“快手早餐”吧～