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Breakfast Meal Suggestions

Cereal, preferably a high-fiber cereal with a piece of fruit, either cut up on top or eaten on the way to work.

Packaged Fruit Yogurt, choose according to calorie count. Choose a low fat, lower calorie yogurt if you also plan to eat cereal and/or fruit or a higher calorie count if it will be your sole choice for breakfast.

Large Portion of Fresh Fruit Salad with Plain Yogurt, sweetened with Splenda or Nutrasweet

Hot Cereal with Fruit Topping, oatmeal or cream of wheat or rice, topped with a fruit or eaten separately if you prefer.

Eggs (2) with 1 Slice of Whole Wheat (Low Carb) Toast (40 calories per slice) and soy substitute meat (Smart Deli puts out various types - very low in calories).

Egg & Bacon Sandwich, using low-carb bread at 40 calories per slice (80 calories for two), 1 egg scrambled or fried (100 calories), 2 slices of bacon or sausage (150 calories) -- By sticking to low carb bread it allows you to indulge in regular bacon or sausage. A healthier choice would be to use the soy substitute meat and have a piece of fruit as well.

High-Fibered Toast or Bagel with Topping The high fiber bagels are very large and contain 280 calories. However, you can cut them into 4 bagel-shaped pieces, because they are so fat, and eat only 1/2 a bagel at a time but still be able to make a sandwich or have two separate pieces to top.

         Topping Suggestions: Preserves or Apple Butter
Smoked Fish
White Fish
Cream Cheese
Other Cheeses plus Tomatoes, Onions, etc.

Omelets or Frittatas Omelets are folded; frittatas are served flat. Omelets usually have their ingredients in the center; frittatas have the ingredients all mixed in. If you're not good at flipping the eggs over I suggest cooking a frittata in a cast iron pan that can be placed in an oven to evenly cook top and bottom. (You will need to consider the additional calories for the oil (butter) in the pan if not using a nonstick pan and Pam.

Another method would be to make a container out of aluminum foil, spray with Pam and bake the frittata mixture in the toaster oven. You will still need to eat it out of the foil as it will likely stick (not pretty but functional).

Since the 2 eggs only have approximately 150 calories you can have fun being creative with the additional 200 or 300 (for a male) calories. You can add a tablespoon of non-fat sour cream to make the eggs lighter and fluffier.

         Ingredients to consider: Chopped Mushrooms
Onions (which you may want to saute first)
Peppers, green, yellow, red, etc.
Spinach or other greens
Bean or Lentils
Ham or other meats (careful of volume to keep calories in line)

If not eating for breakfast, could consider adding hot sauce, barbecue sauce or other spicy ingredients.

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