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    12 Breakfasts for Diet Success


    Source of Recipe


    WW Post
    Apple Brown Betty
    Apple, cored and sliced, microwaved on high for 3 minutes, then topped with 1 tablespoon golden raisins, 1 tablespoon chopped almonds, and 1 tablespoon chopped walnuts, with 8 ounces light vanilla yogurt

    Nutritional Information: protein: 12.2g; carbs: 47.6g; fat: 15.6g; sugar: 36g; fiber: 6.4g

    Calories: 362


    Egg Sandwich
    One egg white, scrambled, on a whole wheat English muffin with 1 ounce Canadian bacon and 1 slice low-fat cheese

    Nutritional Information: protein: 21g; carbs: 28g; fat: 4.8g; sugar: 6g; fiber: 4.4g

    Calories: 336


    Yogurt Parfait
    8 ounces light yogurt mixed with 2 tablespoons nuts and 1/2 cup berries

    Nutritional Information: protein: 17.8g; carbs: 56g; fat: 17.8g; sugar: 45.7g; fiber: 4.4g

    Calories: 335


    Oatmeal
    Steel-cut (or regular or instant) oatmeal made with 1/2 cup skim milk, 2 tablespoons nuts, and 1 tablespoon molasses

    Nutritional Information: protein: 11.5g; carbs: 50g; fat: 8g; sugar: 19g; fiber: 6.1g

    Calories: 334


    Smoked Salmon Sandwich
    Whole-grain bagel topped with 2 ounces smoked salmon (or 2 ounces canned salmon), 2 tablespoons low-fat cream cheese, and 2 tomato slices

    Nutritional Information: protein: 21g; carbs: 42g; fat: 8.7g; sugar: 1.6g; fiber: 2.9g

    Calories: 321


    Quesadilla
    Two slices of Canadian bacon and 1/4 cup shredded cheddar in a folded-over corn tortilla, heated in a small dry pan until cheese melts, plus 1 small apple

    Nutritional Information: protein: 25g; carbs: 32g; fat: 7.5g; sugar: 15g; fiber: 4.3g

    Calories: 293


    Apple with Peanut Butter
    1 apple sliced and spread with 2 tablespoons chunky peanut butter

    Nutritional Information: protein: 8.4g; carbs: 25.7g; fat: 16g; sugar: 16.5g; fiber: 5.1g

    Calories: 260


    Waffles and Yogurt
    2 whole wheat waffles with 4 ounces low-fat fruit yogurt

    Nutritional Information: protein: 9.4g; carbs: 49g; fat: 3.4g; sugar: 25.5g; fiber: 6g

    Calories: 259


    Fruit Smoothie
    4 ounces skim or soy milk blended with 4 ounces low-fat yogurt and 1/2 cup berries

    Nutritional Information: protein: 9.6g; carbs: 46g; fat: 2.3g; sugar: 40.6g; fiber: 2g

    Calories: 236


    Cereal and Fruit
    3/4 cup bran flakes with 1 small banana, sliced, and 6 ounces skim milk

    Nutritional Information: protein: 9.8g; carbs: 44.8g; fat: .65g; sugar: 34.5g; fiber: 5.2g

    Calories: 212


    Breakfast Burrito
    2 egg whites scrambled with 1 ounce low-fat cheese and 2 tablespoons salsa wrapped in a whole wheat tortilla

    Nutritional Information: protein: 22.7g; carbs: 12g; fat: 7.4g; sugar: 0.4g; fiber: 1.2g

    Calories: 187


    Apple with Cheese
    1 apple with 2 ounces low-fat cheese

    Nutritional Information: protein: 14.4g; carbs: 20g; fat: 4.2g; sugar: 14.3g; fiber: 4g

    Calories: 172


 

 

 


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