Breakfast Guidelines

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 ideal. Using a half cup of non-fat yogurt is even better.

Cereal	Amount per serving	Comment
Cheerios	1 cup (30 grams)	Multi-grain are 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 for breakfast is not a good substitute. Many of them have a lot of added calories (usually as sugar).

Option No. 2

Breads and Protein and a piece of Fruit

Breads should be served with a protein. Select one from the bread choices, a topping for your bread and one choice from the protein list.

Breads	Amount	Comment
Slice of Whole Wheat Toast	One	Choose whole grain breads
Bagel	1/2 large bagel
Whole wheat English Muffin	1 whole muffin
Muffin from recipe @ drgourmet.com	One

Toppings and Spreads for Breads Choose one only	Amount	Comment
Take Control Light Spread	2 tsp.
Promise Buttery Spread Light	2 tsp.
Smart Balance Light Buttery Spread	2 tsp.	(Omega Plus is better)
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

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

Option No. 3

Breakfast Recipe

Apple Pancake (complete breakfast)
Blueberry Blue Cornmeal Pancakes (complete breakfast)
Blueberry Pancakes (complete breakfast)
Buttermilk Pancakes with Fruit choice
Four Grain Pancakes with Fruit choice

Asparagus Frittata (complete breakfast)
Eggs Benedict (complete breakfast)
Omelet with a Bread and Fruit choice
Scrambled Eggs with a Bread and Fruit choice
Southwestern Frittata (complete breakfast for the weekend)
Tortilla and a Fruit choice
Zucchini and Chevre Frittata and a Fruit choice