Try these for breakfast! Everyone knows that breakfast is the most important meal of the day! The number one mistake anyone can make is to not eat. These meals typically should be eating within an hour of waking.
300 Calorie Meals
Oats ‘n Berries
Top 1 cup cooked steel-cut oats (or Irish oatmeal) with 1 cup sliced fresh or frozen mixed berries. (Oats should be measured after cooking and should be made with skim milk or soy milk.)
Fiberlicious
1 cup high-fiber breakfast cereal, such as Fiber One® or Kashi GoLean®, topped with 1 cup soy milk and 2 Tbsp. chopped walnuts.
Mediterranean Egg White Omelet
In a non-stick skillet coated with cooking spray, make an egg white omelet with 3 egg whites, 1 oz. low-fat crumbled feta cheese and 1 cup fresh spinach. Serve with ½ a whole-grain English muffin.
PBJ & O
Top 1 slice whole-grain toast with 1 Tbsp. all-natural peanut butter and 1 tsp. all-fruit jam. Serve with a navel orange.
English Breakfast Sandwich
Top a toasted whole-grain English muffin with 2 slices turkey bacon, 1 scrambled egg and 2 slices tomato. Serve with 1 cup cubed cantaloupe.
The Bluebird’s Nest
Poach 2 eggs and serve on 1 slice whole wheat toast with 1 cup blueberries on the side.
Strawberries ‘n Cream of Wheat®
Top 1 cup of Cream of Wheat cereal (measure cereal after cooking and prepare with skim milk or soy milk) with 1 cup sliced fresh or frozen strawberries.
Not Your Kid’s Cereal
Mix ½ cup 1% cottage cheese with ½ cup high-fiber breakfast cereal (such as All-Bran® with Extra Fiber or Fiber One), ½ cup mixed berries and 1 Tbsp. flaxseeds.
Melon Morning
Slice one cantaloupe in half and scoop out the seeds. Fill the half with 2/3 cup nonfat plain yogurt, 2 Tbsp. flaxseeds and 1 Tbsp. slivered almonds.
Egg-cellent Protein Wrap
Fill 1 6-inch whole wheat tortilla (should have about 60 calories) with 2 scrambled eggs, 2 slices avocado and 2 slices tomato. Serve with ½ a fresh grapefruit.
More meal ideas for lunch, snacks and dinner can be found here: http://bit.ly/Shake_meals_ideas
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