Low-Calorie Diet » Breakfast

Berry Easy Breakfast

Tory McBroom — Tue, 22 Sep 2009 16:20:38 +0000

Servings: 1 people

Ingredients
1/2 c mixed berries (any berry combo)
1 tsp ground flaxseed
1 c plain yogurt

Prep
Add the berries and flaxseed to the yogurt cup and mix with a spoon.

Nutrition Information
Calories: 200; Carbs: 27 g; Fat: 5 g; Protein: 14 g; Fiber: 4 mg

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Peanut Butter Wafflewich

Tory McBroom — Thu, 10 Sep 2009 16:45:43 +0000

A good breakfast to keep you full all morning. Great source of whole-grains, good fats and protein.

Servings: 1 people

Ingredients
1 whole-grain waffle (Kashi is a good brand)
2 Tbsp peanut butter
1/4 c slightly crushed blueberries, blackberries, or raspberries

Prep
Prepare the waffle according to the package directions. Spread the peanut butter on the waffle. Cup the waffle in your hand, add the berries, then squeeze lightly.

Nutrition Information
Calories: 307; Carbs: 24 g; Fat: 20 g; Protein: 12 g

Stuffed French Toast

Tory McBroom — Mon, 31 Aug 2009 22:29:32 +0000

A healthy version of a breakfast favorite! Add eggs for an extra blast of protein.

Servings:1

Ingredients
2 Tbsp part-skim ricotta cheese
2 slices whole-grain bread
1 tsp honey
Pinch + 1/2 tsp ground cinnamon
1/2 Tbsp sliced almonds
1 egg
1 Tbsp 1% milk
Handful of fresh berries

Prep
Spread the ricotta on a slice of whole-grain bread. Drizzle honey over the ricotta cheese and sprinkle lightly with a pinch of cinnamon. Top with the sliced almonds and another slice of whole-grain bread. In a medium bowl whisk combine the egg, milk, and cinnamon – mix together. Dip the bread into the egg mixture and cook over medium heat on a nonstick griddle or skillet coated with cooking spray, until the bread is lightly browned and the cheese is melted. Serve with the berries on top or on the side.

Nutrition Information
Per Serving: Calories: 340; Carbs: 41 g; Fat: 14 g; Protein: 17 g; Fiber: 8 mg

Apple Wheat Pancakes

Tory McBroom — Thu, 13 Aug 2009 14:49:41 +0000

Delicious and healthy alternative to your typical pancake

Ingredients
1 1/4 cup whole-wheat flour
1/3 cup cornmeal
1 tbsp baking powder
1 tsp ground ginger
1/2 tsp baking soda
2 cups nonfat plain yogurt
3/4 cup liquid egg white
1/4 cup honey
2 tbsp canola oil
1 apple, shredded

Prep
Blend or mix in a large bowl, the wheat flour, cornmeal, baking powder, ginger, baking soda, yogurt, egg white, honey, and oil until mixed well. Stir the apples into the batter by hand. Coat a large, nonstick skillet with nonstick spray and heat over medium heat. For each pancake, spoon 2 to 3 tablespoons of the batter into the skillet. Cook until lightly browned and cooked through. Repeat until batter is gone.

Nutrition Information
Servings:12
Per serving:
Calories: 137 calories
Carbs: 25 g
Sodium: 223 mg
Fat: 2.5 g
Protein: 5 g
Fiber: 2 mg
Cholesterol: 1 g

Easy Stacked Breakfast Sandwich

Tory McBroom — Mon, 10 Aug 2009 23:21:49 +0000

This breakfast sandwich takes only minutes to make, is full of nutrients and will keep you feeling full for hours. High in fiber, good fats and protein.

Ingredients:
1 whole-wheat English muffin
1 slice Canadian bacon
2 slices apple
2 Tbsp all natural peanut butter

Prep:
Put both English muffin halves in the toaster, or heat a nonstick frying pan to medium high and place the muffin halves face down. Warm Canadian bacon slice in microwave for 30 sec. Remove muffin from toaster and spread all naturl peanut butter on both halves, then add the Canadian bacon and apple slices to make a sandwich.

Serving Size: 1 Sandwich
Calories: 403 calories
Carbs: 38 g
Fat: 20 g
Protein: 23 g
Fiber: 7 mg