Chef Tim Says...

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Dr. Tim Says....

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 low-fat 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  
Bear Naked Fruit and Nut 1/3 cup Great with plain yogurt and fruit
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)

Cereal and granola bars are not a great choice for breakfast. Eating a granola bar is not a good substitute for a real breakfast. Many of them have a lot of added calories without the amount of fiber that you would want (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 here at 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
Whole wheat English Muffin 1 whole muffin  
Muffin or Quickbread One Here are Dr. Gourmet's muffin and quickbreads recipes
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