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Breakfast Guidelines

Those who are allergic to wheat gluten should use the gluten-free breakfast and lunch pages as a reference.

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	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.