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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

  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

  1. 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.