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Breakfast Ideas

Breakfast Suggestions  (275-325 calories) 


Omelet made with 3 egg whites, 1 whole egg, and unlimited 
Category 1 vegetables, chopped and cooked with  
1 tsp. olive oil 
1 slice whole-grain toast 
(servings: 1 protein, 1 grain, 1 oil) 


¾ cup nonfat or lowfat cottage cheese 
2 small fresh peaches 
8 walnut or pecan halves, chopped, sprinkled with cinnamon 
(servings: 1 protein, 1 fruit, 1 nut) 


4 oz. plain lowfat yogurt or 6 oz. nonfat yogurt 
1 ½ cups mixed strawberries, blueberries, and raspberries 
2 Tbsp. sliced almonds 
(servings: 1 fruit, 1 dairy, 1 nut) 


½ whole-wheat pita 
¼ cup nonfat or lowfat ricotta 
1 ½ oz. smoked salmon/lox 
Red onion slices 
(servings: 1 protein, 1 grain) 


1 poached egg 
1 slice whole rye bread, toasted 
1 half grapefruit 
(servings: 1 protein, 1 grain, ½ fruit) 


Scramble together 2 oz. tofu, 1/3 cup egg substitute 
Category 1 vegetables, chopped; cook with 1 tsp. olive oil 
1 Tbsp. Parmesan cheese 
3 approved crackers 
(servings: 1 protein, 1 grain, 1 oil)