Healthy Breakfast - 2 Weeks Plan

Week 1


Monday

Chocolate-Strawberry Smoothie with Oat Bran Bagel and Cream Cheese

1 cup 8th Continent® Light Chocolate Soymilk
1/2 ripe banana
1 cup unsweetened frozen strawberries
1/2 oat bran bagel
1 1/2 Tbsp. reduced-fat cream cheese

To make smoothie, combine chocolate soymilk, banana and strawberries in a blender. Serve with half bagel and cream cheese.


Tuesday

Oatmeal Topped with Almonds and Berries

1 cup cooked plain oatmeal
3/4 cup raspberries, fresh or thawed from frozen
2 Tbsp. almonds
1 cup nonfat milk (optional: use some of the milk in cooking the oatmeal)

Combine oatmeal, raspberries and almonds. Serve with remaining nonfat milk.

Wednesday

On-the-Go Breakfast

Fiber One® Chewy Bar
1 cup nonfat milk or calcium-enriched soy milk (grab a carton or put in your thermos)
1 banana
6 almonds

or

At-Your-Desk Slim-Fast® Breakfast

1 can chilled Slim-Fast Optima Creamy Milk Chocolate Shake
1 medium banana
1 Wasa® crispbread with 2 tsp. peanut butter


Thursday

Scrambled Egg and Toast with Berries

1 large egg
2 tsp. zero-gram trans fat margarine
1 slice 100 percent whole wheat toast
1/2 cup blueberries
3/4 cup raspberries (berries can be fresh or thawed from frozen, unsweetened)
1 cup nonfat milk

Scramble egg in 1 teaspoon of margarine. Spread 1 teaspoon on whole wheat toast. Combine blueberries and raspberries. Serve with nonfat milk

FRIDAY

Total® Cereal and Grapefruit

1 1/4 cup Total cereal
2 Tbsp. walnuts, or other unsalted nuts of your choice
1 cup nonfat milk
1/2 grapefruit

Combine cereal, nuts and milk. Serve with grapefruit


Saturday

English Muffin Spread with Almond Butter with Nonfat Milk and Grapefruit

Whole wheat English muffin
1 Tbsp. almond butter or peanut butter
1/2 grapefruit
1 cup nonfat milk

Spread almond butter on English muffin. Serve with grapefruit and nonfat milk.

Sunday

Mushroom Scrambled Eggs on Crispbread

1/2 cup sliced mushrooms
1 chopped scallion
2 tsp. olive oil
2 eggs, scrambled
2 pieces of Wasa crispbread (Multigrain)
1 cup nonfat milk

In small frying pan, heat 1 teaspoon olive oil. Sauté mushrooms and scallions until tender and mushrooms shrink in volume. Remove from pan. Add the other teaspoon of olive oil to the pan. Add the two eggs and cook to scramble for 1 minute. Then add back the mushrooms and scallions. Cook until eggs are done. Serve on Wasa crispbread (Multigrain) with nonfat milk.


Week 2

MONDAY

Best Life Cheerios® Mix Topped with Fruit and Almonds

1/2 cup Cheerios
2/3 cup Weetabix® Crispy Flakes & Fiber
1/4 cup All-Bran® Original
2 Tbsp. almonds
1 cup of strawberries, sliced in half (or 3/4 cup any fruit of your choice)
1 cup nonfat milk

Assemble Best Life Cheerios Mix: Cheerios, Weetabix Crispy Flakes & Fiber and All-Bran Original. Top with almonds and strawberries. Serve with nonfat milk.


TUESDAY

Crispbread with Almond Butter and Pear

2 1/2 slices Wasa® Fiber Rye or Multigrain
1 Tbsp. almond butter
Sliced pear
1 cup nonfat milk

Spread almond butter on Wasa bread. Add slices of pear. Serve with nonfat milk and the rest of the pear that doesn't fit on the Wasa bread.


WEDNESDAY

Strawberry-Orange-Vanilla Smoothie with Toast and Nut Butter

1 cup 8th Continent® Vanilla Soymilk
1/2 ripe banana
1/2 cup calcium-fortified orange juice
3/4 cup frozen strawberries
1 slide whole wheat toast
1 tsp. butter

Make smoothie by blending together vanilla soymilk, banana, orange juice and strawberries. Serve with buttered whole wheat toast.


THURSDAY

Yogurt, Fruit, Nuts and Fiber One®

1 6-ounce container of Yoplait® Original Fat-Free Fruit Flavors (170 calories)
1/4 cup low-fat plain yogurt
3/4 cup blueberries
1/3 cup Fiber One
2 Tbsp. walnuts

Combine all ingredients.


FRIDAY

Great Measure Cereal and Grapefruit

1 cup Cascadian Farm® Great Measure Cereal
2 Tbsp. almonds
1 cup nonfat milk
1/2 grapefruit

Combine cereal with almonds and milk. Serve with grapefruit.


SATURDAY

Flatbread Wrap with Egg and Mushroom

1 large egg
1 cup sliced mushrooms
Flatout® Flatbread Wrap (Multigrain)
2 1/2 tsp. olive oil
1 tsp. fresh dill (if desired)
Salt and pepper to taste
2 Tbsp. salsa
1 cup nonfat milk

Heat 1 teaspoon olive oil. Scramble egg, adding salt and pepper to taste. Heat remaining 1 1/2 teaspoons olive oil. Sauté mushrooms until wilted. Add dill if desired. Place egg and mushrooms in a Flatout Flatbread Wrap. Add salsa, roll and serve with nonfat milk.


SUNDAY

Oprah's Fruit and Yogurt Breakfast with Toast and Peanut Butter

1 6-ounce container Yoplait Light Key Lime Pie Yogurt
1/3 cup blueberries
1/3 cup chopped mango
2 Tbsp. walnuts
1 slice 100 percent whole wheat toast
2 tsp. peanut butter

Combine yogurt with blueberries, mango and walnuts. Serve with whole wheat toast and peanut butter.


You can alternate these two-weeks breakfast for the week afterwards.

From Oprah.Com