Breakfast Guidelines
Weekday Breakfast Option No. 1
- Cereal with Milk (or Yogurt) and a piece of Fruit
Cereals should have about 100 - 150 calories in a serving.
1/2 cup of skim or 1% milk is great. Using a half cup of non-fat yogurt is even better.
Cereal Choices
Cereal |
Amount per serving |
Comment |
Cheerios |
1 cup (30 grams) |
Multi-grain is best! |
Kellogg's All-Bran Bran Buds |
1/2 cup (45 grams) |
|
Kellogg's All-Bran Extra Fiber |
1 cup |
|
Kellogg's All-Bran Original |
1 cup |
|
Kellogg's Special K |
1 cup (30 grams) |
|
Kellogg's Special K with Red Berries |
1 cup (31 grams) |
|
Bite Size Shredded Wheat |
1 cup (52 grams) |
Not frosted |
Raisin Bran |
1 cup |
|
Total Whole Grain |
1 cup |
|
Total Raisin Bran |
1 cup |
|
Kashi Cinnamon Harvest |
1 cup |
|
Kashi GoLEAN |
1 cup (53 grams) |
|
Oatmeal |
1/4 cup |
(before cooking) |
Cream of Wheat |
1/4 cup |
(before cooking) |
A word about Cereal Bars: Cereal bars are for emergencies only. Eating a granola bar is not a good substitute for a real breakfast. Many of them have a lot of added calories (usually as sugar).
Weekday Breakfast Option No. 2
- Breads and Protein and a piece of Fruit
Breads should be served with a protein. Select one from the bread choices, one topping for your bread, and one choice from the protein list.
Making muffins or quickbreads from the recipes at the back of the book on Saturday or Sunday is a great way to have a quick, delicious breakfast on hand throughout the week. It's healthier and you'll save a lot of money.
Bread Choices
Breads |
Amount |
Comment |
Slice of Whole Wheat Toast |
One |
Choose whole grain breads. The more fiber the better. |
Bagel |
1/2 large bagel |
Choose a whole wheat bagel if possible |
Whole wheat English Muffin |
1 whole muffin |
|
Muffin or Quickbread from recipe in the back of the book |
One |
|
Whole Grain Frozen Waffle |
One |
Kellogg's Nutri-grain are OK, Lifestream Gluten Free are better, Kashi is fair. |
Toppings and Spreads for Breads
Spreads (Choose one) |
Amount |
Comment |
Take Control Light Spread |
2 tsp. |
|
Promise Buttery Spread Light |
2 tsp. |
|
Smart Balance Light Buttery Spread |
2 tsp. |
|
Preserves or Jam |
2 tsp. |
Look for "low-sugar" |
Reduced-fat Cream Cheese |
2 tsp. |
The "light" cream cheese is best for spreading. I don't much like the "fat free" version and use it mostly in baking. |
Take Control Light Spread and Syrup or honey |
2 tsp. and 1 tablespoon |
Topping for pancakes or French Toast only |
Protein Choices
Protein |
Amount |
Comment |
1 Large Egg |
One |
Cook in as little fat as possible. |
Peanut Butter |
2 Tablespoons |
Use instead of other spreads. |
Low-fat cheese |
1/2 ounce |
|
2%, 1% or Skim Milk |
1/2 cup |
|
Non-fat Yogurt |
1 cup |
Choose yogurt with no added sugar |
Weekend Breakfast Options
On weekends you can eat the same breakfast as you do during the week, or try one of the breakfast recipes here on DrGourmet.com.