When your alarm goes off and the clock starts ticking down before you have to rush off to work, the last thing going through your mind is a healthy breakfast. Perhaps you grab a bagel and coffee as you head out the door or hit a drive-thru for a breakfast sandwich. Either way, your body isn’t getting the nutrition it needsDon’t worry, it doesn’t mean spending half an hour in the kitchen each morning. The following healthy breakfasts take fewer than five minutes to prepare and will get you ready to face your busy day.
當(dāng)你按停鬧鐘，開(kāi)始進(jìn)入上班前倒計(jì)時(shí)的時(shí)候，你應(yīng)該沒(méi)有多余的腦子來(lái)像一頓健康的早餐吧。也許你抓起一個(gè)面包圈和咖啡就匆匆上路，或者在路上的外賣窗口隨便買個(gè)三明治打發(fā)。不管怎樣，你的身體還是沒(méi)有得到足夠的營(yíng)養(yǎng)。不必?fù)?dān)心，不需要你每天早晨在廚房花上半個(gè)小時(shí)。以下的健康早餐只要不超過(guò)5分鐘的時(shí)間就可以準(zhǔn)備好，讓你全力面對(duì)一天的繁忙。

1. Dressed Up Yogurt?Parfait?
多層酸奶芭菲

Creating a parfait proves to be a quick 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 and berries will bring in antioxidants and give just the right amount of sweetness.
做一個(gè)芭菲是公認(rèn)的快捷便捷的早飯，你可以帶著上路。希臘酸奶提供你早上所需的無(wú)雜質(zhì)蛋白質(zhì)和鈣，什錦堅(jiān)果在抑制你的食欲的同時(shí)能提供身體所需的健康脂肪，并讓你的睪酮素上升。最后黑巧克力和莓果含有抗氧化劑并能為你的提供適量的甜度。

? cup low fat Greek yogurt
四分之三杯低脂希臘酸奶（安慕希那種）

1 tbsp.?flaxseeds?
一茶匙亞麻籽

1 tbsp. walnuts
一茶匙核桃

1 cup fresh sliced strawberries
一杯新鮮的切塊草莓

1 square 90% or higher dark chocolate
一塊含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.
將希臘酸奶混合果仁和核桃，還有莓類加黑巧克力，一層層堆在一起。

2. Oatmeal Energy Bites
燕麥能量團(tuán)子

Oatmeal energy bites are a great option for when you need a grab-and-go breakfast. Prepare these the night ahead and have them ready and waiting for when you wake up. They’re an energy?dense?option, so they're 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 nut butter, these double as a calorie-dense option that's great for naturally thin men looking to build muscle.
當(dāng)你急匆匆要走隨便抓個(gè)東西做早餐，那么燕麥能量棒是個(gè)不錯(cuò)的選擇。提前一天晚上準(zhǔn)備這些東西，等到第二天早上醒來(lái)就好。它們富含能量，如果你那些天正好有工作忙需要補(bǔ)充，（那它們就是不錯(cuò)的選擇）。在燕麥中含有緩慢釋放的碳水化合物，在堅(jiān)果醬里面含有健康脂肪，這使得這些使食物中的卡路里翻倍，對(duì)于想要增肌的天生瘦子是一個(gè)非常不錯(cuò)的選擇。

? cup rolled oats
二分之一杯燕麥片

3 tbsp. natural peanut butter
三茶匙天然花生醬

1 tbsp. honey
一茶匙蜂蜜

1 tbsp.?raisins
一茶匙葡萄干

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.
隨便加你想要加的額外補(bǔ)充物，把所有的材料放在碗里，把他們做成小的，一口大小剛好的球狀物，放在密封罐里面存儲(chǔ)，直到你需要享用再拿出來(lái)。

3. Powered Up Oatmeal Bowl
能量燕麥

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 that’s as quick to eat as it is to make.
這個(gè)燕麥碗早餐富含膳食纖維，能夠?qū)剐呐K疾病，同時(shí)能治愈早上的饑餓，只需要一點(diǎn)時(shí)間就可以得到均衡的營(yíng)養(yǎng)，做起來(lái)就像吃起來(lái)那樣容易。

1/3 cup oats
三分之一杯燕麥

2/3 cup milk (or unsweetened almond milk)
三分之二杯牛奶（或是無(wú)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
一茶匙花生醬或是杏仁醬

Sliced fruit of your choice
你喜歡的切塊水果

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麥加入微波爐加熱，（加熱結(jié)束）以后，按照個(gè)人口味加入一勺你喜歡的蛋白粉和一些堅(jiān)果醬。在表面加上含有抗氧化劑的水果。

4. Hard-Boiled Egg N' Avocado Toast
溏心蛋加鱷梨吐司

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.
鱷梨富含不飽和脂肪酸，穩(wěn)定體內(nèi)能量數(shù)小時(shí)。它們所含的維他命E，能夠幫助強(qiáng)韌頭發(fā)、 皮膚和指甲。

2 whole eggs
兩個(gè)雞蛋

? avocado
二分之一個(gè)鱷梨

2 slices of bread
兩片面包

Cucumber
黃瓜

Tomato
西紅柿

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 over 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 面包切好放在一邊。把水壺防水，把雞蛋放在里面。等到水有點(diǎn)開(kāi)以后，然后把火關(guān)小，繼續(xù)煮8-10分鐘，把冷水澆在雞蛋上，去殼。同時(shí)把鱷梨放在碗里倒成泥，然后涂在面包上，把雞蛋切切開(kāi)，放在鱷梨泥上，再放上黃瓜和西紅柿。

5. Peanut Butter Banana Breakfast Smoothie
花生醬香蕉早餐奶昔

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 to 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 don’t hit a blood glucose crash at any point during the session.
早上有計(jì)劃去鍛煉？那奶昔是非常合適的早餐。這款花生黃油香蕉奶昔含有豐富的碳水化合物，健康脂肪，和瘦肉蛋白。讓你感覺(jué)精神滿滿，足以應(yīng)對(duì)健身房里面最嚴(yán)酷的訓(xùn)練。香蕉能夠提供豐富的鉀，能夠幫助你防止肌肉痙攣，健康脂肪能夠保證你的血糖在鍛煉的時(shí)候保持穩(wěn)定。

1 scoop chocolate?whey?protein powder
一斗勺巧克力乳清蛋白粉

1 banana
1個(gè)香蕉

1 tbsp. natural nut butter
一茶匙天然堅(jiān)果醬

1 cup unsweetened almond milk
一杯無(wú)糖杏仁露

1-2 ice cubes
1到2塊冰塊

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攪拌器，打成想要的糊狀就可以了開(kāi)始食用了。

6. Overnight Oats
隔夜麥片

Another great option to prepare the night before a busy morning is overnight oatmeal. This recipe is super easy to prepare and will keep a couple of days in the fridge, so it's great for those who never seem to have any spare time. Put it in an airtight container if you need to and eat it when you first arrive at the office.
如果早上太忙，還有一個(gè)好的選擇就是隔夜麥片。菜譜上的內(nèi)容相當(dāng)容易準(zhǔn)備，能在冰箱里面存放好幾天，對(duì)于早上沒(méi)有時(shí)間準(zhǔn)備的人來(lái)說(shuō)，再合適不過(guò)了，把它們放在密封容器里面，當(dāng)你一到辦公室就可以打開(kāi)來(lái)吃。

2 ? cups oatmeal
兩杯半燕麥片

2 ? cups unsweetened almond milk
兩杯半無(wú)糖杏仁露

2 tbsp. honey
兩茶匙蜂蜜

Sweetener of choice (to taste preference)
糖或甜味劑（按個(gè)人口味添加）

1 cup blueberries
一杯藍(lán)莓

1 cup sliced strawberries
一杯草莓片

3 tbsp. almonds
三茶匙杏仁

Stir together the oatmeal, almond milk, honey and sweetener. Allow to sit overnight and then in the morning, before serving, top with strawberries and almonds.
把燕麥片、杏仁奶、蜂蜜、和甜味添加物放在一起攪拌。靜置一晚，在食用之前，在表面放上草莓和杏仁。

7. Blueberry Boost Smoothie
藍(lán)莓奶昔

If you have a busy work day ahead filled with meetings and you need to be at your best, try a blueberry boost smoothie. Blueberries are great for enhancing your brain health and will provide you with a hearty dose of antioxidants and vitamins. Blend this together with a little kale, which will add detoxification benefits to your meal, and you’ll be all set.
如果你想以最好的精神狀態(tài)來(lái)面對(duì)一天滿是會(huì)議的繁忙工作，那就要試試藍(lán)莓奶昔。藍(lán)莓可以提升你的腦部健康，提供你所需的抗氧化劑和維他命。在奶昔中加入一點(diǎn)羽衣甘藍(lán)，可以幫助排毒。然后一切就緒，準(zhǔn)備工作吧。

1 cup fresh blueberries
一杯新鮮藍(lán)莓

1 handful of kale
一把羽衣甘藍(lán)?

1 scoop vanilla protein powder
一勺香草蛋白粉

1 cup unsweetened almond milk
一杯無(wú)糖杏仁露

1 tbsp. sliced almonds
一茶匙杏仁片

? cup low fat cottage cheese
四分之一杯白色軟乳酪

2-3 ice cubes
2-3塊冰塊

Blend all ingredients together in the blender and then serve immediately.
把所有的用料放在攪拌機(jī)內(nèi)攪拌，然后皆可以食用了。

8. Bran Cereal With Yogurt
麩皮谷物酸奶

If heart health is a major concern for you, you’ll want to seek out the best fiber-providing options for breakfast. Few choices are as great as bran cereal, so mix in a little low fat, low sugar yogurt to add the protein you need along with some fresh strawberries for added vitamins and antioxidants.The bran cereal will work well to help stabilize your blood glucose levels while keeping your cholesterol in check. As an added benefit, you’ll also take in a good dose of probiotics with the yogurt as well, which are key to keeping your immune system strong.
如果心臟健康對(duì)你來(lái)說(shuō)很重要的話，你想要找到能夠提供膳食纖維的食物來(lái)做早餐。沒(méi)有比麩皮谷物的跟適合的東西了，加入低脂低糖的酸奶可以提供蛋白質(zhì)，再加入一些草莓用來(lái)提供額外的維他命和抗氧化劑。麩皮谷物能夠平衡你的血糖含量，還能控制你的膽固醇。此外，還能攝入酸奶中的益生菌，它是你免疫系統(tǒng)強(qiáng)壯的關(guān)鍵。

? cup bran cereal
二分之一杯麩皮谷物

? cup low-sugar, low fat yogurt
三分之四杯低糖低脂酸奶

? cup sliced strawberries
二分之一杯切塊草莓

1 tbsp. walnuts
一茶匙核桃

Pour the cereal in a bowl and then top with yogurt and then strawberries. Sprinkle walnuts on top and then serve.
把谷物都放在一個(gè)碗中，然后淋上酸奶和草莓還有核桃，就可以開(kāi)始食用了。

9. 3-Minute?Spinach?Scrambled Eggs
3分鐘水煮菠菜炒蛋

Getting enough iron in your diet is a must if you hope to sustain high energy for your active lifestyle. While you can eat beef every night to do so, if staying lean is a goal, it isn’t the wisest of ideas. Instead, try this spinach scramble. Spinach is a great source of iron without the saturated fat.
在你的飲食中攝入足夠的鐵是你健康生活方式和保持曜能量的必須。你可以每天可以吃牛肉來(lái)保證，但是如果你想保持苗條，那這可能不是一個(gè)非常明智的選擇。試一下菠菜糊。菠菜富含鐵而且沒(méi)有飽和脂肪。

1 whole egg
一個(gè)雞蛋

1 cup egg whites
一杯蛋清

1 handful spinach leaves
一把菠菜葉

1 tsp. olive oil
一茶匙橄欖油

? sliced red pepper
四分之一個(gè)紅椒

salt and pepper to taste
調(diào)味用的鹽和胡椒

? cup salsa
四分之一杯洋蔥做的辣調(diào)味汁

Whisk together the egg and egg whites and then heat oil in the skillet over medium heat. Pour the eggs into the skillet and then top with spinach leaves and red pepper. Stir as you scramble the mixture together. Add salt and pepper for taste, and then serve topped with fresh salsa.
把雞蛋和蛋清充分混合，在平底鍋內(nèi)用中火以上加熱油，然后加入菠菜葉和紅椒。充分?jǐn)嚢杈鶆颉＜尤臌}和胡椒調(diào)味。出鍋后在頂部淋上洋蔥做的辣調(diào)味汁。

10. Pumped Up Coffee
元?dú)饪Х?/strong>

If the only thing on your mind when you wake up in the morning is a cup of coffee to get your day going, consider turning your morning brew into one that’ll nourish your body as well. By adding a little skim milk and protein powder to your coffee, you’ll get calcium, protein, and just a touch of carbs. If you happen to be heading into a workout session, consider making it chocolate milk to boot, for some added sugar as well.
如果你早晨起來(lái)腦子里就想著要一杯咖啡開(kāi)啟你的一天，考慮一下早起做咖啡，同樣為自己的身體營(yíng)養(yǎng)。只要加一點(diǎn)脫脂牛奶和蛋白粉在你的咖啡中，你就能得到鈣，蛋白質(zhì)，還有碳水化合物。如果你恰好要出去鍛煉那么，可以考慮吧牛奶換成巧克力奶，還可以適當(dāng)加點(diǎn)糖。

? cup strong coffee
二分之一杯帶勁的咖啡

? cup skim/chocolate milk (or unsweetened almond milk)
二分之一杯脫脂或是巧克力奶（或無(wú)糖杏仁露）

1 scoop chocolate or vanilla protein powder
一斗勺巧克力或者香草蛋白粉

Mix together the milk and protein powder and prepare coffee. Once the coffee is prepared, stir the two liquids together and then serve, either warm or over ice depending on your preference.
把牛奶、蛋白粉和準(zhǔn)備好的咖啡一起攪拌。一旦咖啡準(zhǔn)備好，把另外兩種液體放在一起攪拌然后就好啦，根據(jù)個(gè)人口味冷熱飲用皆可。

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聲明：本雙語(yǔ)文章的中文翻譯系滬江英語(yǔ)原創(chuàng)內(nèi)容，轉(zhuǎn)載請(qǐng)注明出處。中文翻譯僅代表譯者個(gè)人觀點(diǎn)，僅供參考。如有不妥之處，歡迎指正。