Ingredients
- Whole-grain toast topped with 1 1/2 ounces melted reduced-fat cheddar cheese; 1 cup cubed fruit
- 1/2 whole-wheat English muffin with 1/2 cup low-fat cottage cheese; medium banana; served with milk or decaf fat-free latte
- Mini whole wheat bagel spread with almond butter; 1 cup plain Greek yogurt mixed with 1/2 cup frozen pureed berries
- Nut butter pancake roll-ups: microwave two small frozen pancakes and spread with 2 tablespoons nut butter; 1/2 cup grapes; serve with 8 ounces 1% low-fat or fat-free milk
- Whole wheat English muffin egg sandwich: Layer 1/2 of the English muffin with a sliced hard cooked egg, 1/4 cup reduced-fat cheddar cheese, and top with other half. Microwave until cheese is melted.
- Plain oatmeal microwaved with milk instead of water and topped with 1/4 cup California raisins and 2 tablespoons chopped almonds
Preparation
Step 1
2 ounces smoked salmon on 1/2 whole-wheat bagel with low-fat cream cheese; 1 cup berries; serve with 8 ounces 1% low-fat or fat-free milk
8 ounces coffee-flavored yogurt with 1/2 cup toasted wheat germ cereal mixed in; plum, nectarine, or apple
Egg and pita sandwich: 1 egg scrambled in 1 teaspoon olive oil stuffed into small whole-wheat pita pocket and topped with 2 tablespoons salsa and ¼ cup shredded reduced-fat cheese; serve with 8 ounces calcium- and vitamin D-fortified orange juice
Breakfast parfait: Layer 1 cup low-fat yogurt; ½ cup crunchy whole-grain cereal; and 1 cup fresh, chopped fruit, or whole fresh or frozen berries
Banana smoothie: In a blender, combine 1 cup 1% low-fat or fat-free milk, 1 medium banana, 1 teaspoon vanilla extract ,and 1 ice cube. Blend well and drink immediately. Serve with 1 slice whole grain toast.