9 Breakfast Ideas for the Diet Smart Plan

The Diet Smart Plan was created by Barry Sanders. This low-calorie diet is designed to teach dieters portion control and how to focus on healthy, well balanced foods. While no foods are considered off limits, foods are broken into five categories–free foods, basic foods, single portion foods, modified foods and limited foods. The fruits and vegetables that fit into the free food category do not count against a dieter’s daily calorie limit. The basic foods include potatoes, rice and lean meats. These are the staple foods of the diet. Single portion foods are only allowed in single portion servings, modified foods include low calorie versions of foods like cheeseburgers and French fries and limited foods are high calorie foods that are only allowed once a week. To lose weight, dieters are advised to eat 8 times their body weight in calories a day. Below is a list of small breakfast ideas for the Diet Smart Plan.

Meal Idea: #1 Oatmeal and Fruit

  • ½ cup oats
  • 1 cup water
  • 1 banana, sliced
  • 1 tsp cinnamon

Combine oats and water in a microwaveable bowl. Microwave on high for 2 minutes. Top with banana and cinnamon, in desired.

Meal Idea: #2 Milk and Cereal

  • 1 serving unsweetened cereal
  • ½ cup skim milk
  • ½ cup blueberries

Enjoy a bowl of cereal topped with skim milk and cereal.

Meal Idea: #3 Instant Grits

  • 3 tbsp grits
  • 1 cup water

Combine grits and water in a microwaveable bowl. Microwave on high for 3 to 4 minutes, stirring often.

Meal Idea: #4 Cottage Cheese and Fruit

  • ½ cup of low fat cottage cheese
  • ½ cup of berries

Combine cottage cheese with the berries and enjoy. Excellent berry choices include strawberries, blueberries and raspberries.

Meal Idea: #5 Yogurt and Cereal

  • 6 oz container of low fat or fat free yogurt
  • ¼ cup unsweetened, high fiber cereal

For a filling breakfast, top a container of yogurt, any flavor, with ¼ cup of high fiber cereal.

Meal Idea: #6 Eggs and Toast

  • 2 egg whites
  • 1 slice light whole wheat bread

Scramble egg whites in a skillet. Season with salt and pepper, if desire. Enjoy eggs with a side of toast.

Meal Idea: #7 Toast and Butter

  • 1 slice light whole wheat bread
  • 1 tsp butter
  • 1 tsp honey

Toast your bread and then spread honey and butter on top.

Meal Idea #8: Chocolate Milk

  • 1 packet of Carnation Instant Breakfast or similar brand
  • 1 cup skim milk

For a frothy, portable breakfast, add instant breakfast mix to a blender. Pour in one cup of milk and pulse until whipped. Enjoy!

Meal Idea #9: Fruit and Yogurt

  • 6 oz container of fat free or low fat yogurt, any flavor
  • ½ cup mixed berries

Enjoy a container of yogurt topped with blueberries, strawberries, blackberries and raspberries.



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