BREAKFAST and SNACK SUGGESTIONS

The following are some additional breakfast/snack options you may use to design your own dietary program.

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.

Morning/Afternoon Snack Suggestions

(150-175 calories)

1 egg, hard-boiled

1 medium apple

(servings: ½ protein, 1 fruit)

1 medium pear

10 whole almonds

(servings: 1 fruit, 1 nut)

1 slice whole rye bread, toasted

1 Tbsp. almond butter

(servings: 1 grain, 1 nut)

1 medium carrot

Celery and cucumber sticks, unlimited

¼ cup hummus

(servings: ½ category 2 vegetable, 1 legume)

2 pieces turkey bacon

1 egg, hard-boiled

(servings: 1 protein)

1 small nectarine or peach, sliced

½ cup blueberries

4 oz. plain lowfat yogurt or 6 oz. nonfat yogurt

(servings: 1 fruit, 1 dairy)

Unlimited Category 1 vegetables, raw

1 Tbsp. tahini

3 approved crackers

(servings: 1 nut, 1 grain)