2、ndyourtestosteroneup.Finally,thedarkchocolateandberrieswillbringinantioxidantsandgivejusttherightamountofsweetness.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。cuplowfatGreekyogurt四分之三杯低脂希腊酸奶（安慕希那种）1tbsp.flaxseeds一茶匙亚麻籽1tbsp.walnuts一茶匙核桃1cupfreshslicedstrawberries一杯新鲜的切块草莓1square90%orhigherdarkchocolate一块含90%可可或者以上的黑巧克力LayertogetherGreekyogurtwiththeseedsandwalnutsalongwiththeb
3、erriesanddarkchocolate.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.OatmealEnergyBites燕麦能量团子Oatmealenergybitesareagreatoptionforwhenyouneedagrab-and-gobreakfast.Preparethesethenightaheadandhavethemreadyandwaitingforwhenyouwakeup.Theyreanenergydenseoption,sotheyreperfectforthosebusydayswhenyouneedaboost.Withtheslow-burningcarbsfromtheoatmealcoupledwiththehealthyfatsfromthenutbutter,thesedoubleasacalorie-denseoptionthatsgreatfornatu
4、rallythinmenlookingtobuildmuscle.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。cuprolledoats二分之一杯燕麦片3tbsp.naturalpeanutbutter三茶匙天然花生酱1tbsp.honey一茶匙蜂蜜1tbsp.raisins一茶匙葡萄干1tbsp.sliveredalmonds一茶匙碎杏仁Feelfreetoaddinanyadditionalfixingsthatyoudesire,thenmixalltheingredientstogetherinabowl.Shapeintosmall,bite-sizedballsandstoreinanairtight
6、eproteinpowder一勺香草味或是巧克力味蛋白粉1tbsp.peanutoralmondbutter一茶匙花生酱或是杏仁酱Slicedfruitofyourchoice你喜欢的切块水果Preparetheoatmealwiththemilkinthemicrowave.Oncefinished,stirinascoopofyourfavoriteproteinpowderandsomenutbutter.Topwithfruitofyourchoiceforaheartydoseofantioxidants.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.Hard-BoiledEggNAvocadoToast溏心蛋加鳄梨吐司Avocadoesareagreatsourceofmonounsaturatedfatsandwillhelpprovidestableene
7、rgylevelsforthehoursahead.TheirvitaminEcontentalsomakesthemexcellentforimprovingthelookofyourhair,skin,andnails.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，能够帮助强韧头发、皮肤和指甲。2wholeeggs两个鸡蛋avocado二分之一个鳄梨2slicesofbread两片面包Cucumber黄瓜Tomato西红柿SlicetheEzekielbreadandthensetaside.Fillapotwithwaterandplaceeggsinside.Bringtoalightboilandthenturndownthetemperatureandcontinuetocookforanother8-10minutes.Pourcoldwaterovertheeggsandthenpeeloffthes
8、hell.Meanwhile,mashtheavocadoinabowlandthensmearovertopofthetoast.Slicetheeggsandthenplaceovertheavocado,placingthecucumberandtomatoontop.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，把鸡蛋切切开，放在鳄梨泥上，再放上黄瓜和西红柿。5.PeanutButterBananaBreakfastSmoothie花生酱香蕉早餐奶昔HaveanearlymorningworkoutscheduledAsmoothiewillfitthebillperfectly.Thispeanutbutterbananasmoothiecontainstheperfectmixofcarbs,healthyfat