5 Healthy Breakfast meals

Breakfast: approx 250 to 300 calories:
15+ g protein, 4+ gram of fat, approx 30-50 G of carbs
Day 1:
spray pam
1 whole egg & 2 egg whites scrabbled or omelet
1/4 c fat free or 50% reduced fat cheese
2 slices of whole grain bread: wheat or rye
Spray butter the toast
1/2 to 3/4 Cup of fresh berries or low calorie fruit

Day 2
1/4 c dry oat bran or high fiber hot cereal cooked with 1 c mootopia skim milk ,
add 1 to 2 tbsp flaxseed meal and 1/4 c blue berries… yum!

Day 3
1/2 cup cottage cheese or plain FF Greek yogurt
1/2 kashi go lean cereal
fresh berries

Day 4
protein shake: =>120 calories: 20+ gr protein & 5g or less sugar carbs
can add 1/2 small banana to blender or 1/2 c berries
1 tbsp Flaxseed meal or oil
ice, water

Day 5
English muffin:lite whole grain
spray butter
2 oz lean ham or turkey – warm in microwave
can add 1/8 to 1/4 c fat free cheese
make a “to go” sandwich
1 tsp peanut butter

1 comment

  1. Ingrid says:

    Thanks for the breakfast meals…gonna try them out :-).

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