Healthy breakfast ideas

Some possibilities for starting the day smart. As a guideline, my breakfasts should contain about 300 calories, 14g of protein or 2oz of meat and 5-15g of fat.

• 1 slice of whole-wheat toast with 1 Tbsp of peanut butter and a yogurt or 8oz skim milk
• 1/2 cup low-fat cottage cheese with 1 cup of fruit (peaches, pineapple, fresh berries, etc.) with 1 serving of nuts or seeds on top
• Vegetable omelete: 1 egg + 2 egg whites or 1/2 cup egg substitute with 1/2 to 1 cup of vegetables (onions, peppers, mushrooms) and 1 cup of fruit on the side or 1 piece of whole-wheat toast. It’s okay to use 1 tsp of oil for cooking and optionally include 1ox of low-fat cheese
• Breakfast burrito: whole-wheat tortilla with 1/2 cup scrambled egg substitute (or 2 eggs) with 1oz low-fat cheese and 2 Tbsp of salsa and 1/2 cup of fruit on the side
• Breakfast panini: 2 slices of whole-wheat bread with 2oz of deli turkey or ham and 1oz of low-fat cheese, grilled
• Cascade Fresh low-fat yogurt or skim milk with 1 serving (100 calories) of high fiber cereal and 1-2 servings of nuts or seeds or a single hard-boiled egg instead of the nuts.
• Oatmeal: 1/2 cup cooked (1/4 cup uncooked) oatmeal with cinnamon and 1 Tbsp of raisins, with 1/2 cup of skim milk or yogurt with 2 servings of toasted chopped nuts or seeds on top.
• A 20/20 Breakfast Muffin

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