I can't survive without breakfast! Here are a few breakfast menus that are all around 230 calories with 1-5 gms of fat.


1/2 English muffin
1 tsp light jam (my favorite is the sugar-free Smuckers or E.D. Smith)
1 soft-boiled egg
1/2 grapefruit

1 4-1/2 inch frozen waffle topped with
1/2 cup nonfat yogurt
& 3/4 cup blueberries

1/2 raisin bagel
1/4 cup ricotta cheese
mixed with cinnamon &
sugar substitute
1 cup cantaloupe cubes

omelette
(1/4 cup egg-substitute,
sliced mushroom
onion,
1 oz. fat free cheese)
1 slice rye toast
1/2 cup juice

3/4 cup NutriGrain
whole grain cereal
8 oz. skim milk
1 sliced nectarine

1/2 cup hot oatmeal
mixed with
4 oz. skim milk
1/2 cup applesauce
sprinkled with
cracked wheatgerm

1/2 cup shredded wheat
8 oz. skim milk
1 cup raspberries

Yogurt smoothie:
8 oz. plain nonfat yogurt
1/4 banana
1/2 cup berries
1/4 cup juice
crushed ice
3 Tbsp wheatgerm
Blend on high 2-3 minutes

Breakfast Burrito:
Place 1 oz. lowfat cheese
1/2 cup steamed/sauteed vegetables
into a tortilla, roll up
and microwave on high 1-2 minutes
3/4 cup chilled fresh pineapple cubes

French Toast:
Soak 1 slice raisin bread
in 1/4 cup egg-substitute
and grill using
vegetable oil spray.
Serve with warm apple butter
or applesauce

Breakfast Surprise:
Mix 4 oz. plain nonfat yogurt
with 4 oz. fatfree cottage cheese
add 3 Tbsp Grape Nuts
and 1/2-1 cup fresh fruit.
Combine well and drizzle with 1 tsp honey.

Muffin Sandwich:
Melt 1 oz. lowfat cheese
on 1/2 English muffin
in a toaster.
(add 1 slice vegetarian Canadian
bacon if desired)
1/8 honeydew melon

Wow! Thanks for all the suggestions, they're great! Last week I was having a piece of fruit, then I went for my run/walk, then came back and had a bowl of cereal and it worked out pretty good, but I know I'll get tired of that!

Hi there...
With the busy life we lead I just usually have 2 slices of no fat grain bread, with no fat lunch meat, usually ham with a little mustard. Its yummy, and very filling.
At times will also add a piece of fruit wu\ith the sandwitch or a little later as a snack.
Hope this gives you another idea

Do you get your fat-free lunchmeat at a deli counter? I'm having trouble finding fat-free lunch meats, and I like my lunchmeat fresh-sliced! Any ideas?

All of these suggestions are great!

I tend not to like to eat early in the AM, but I have to have something to eat in the morning before going to the gym, so at around 6:45AM I usually have:
3/4 cup Kashi GoLean cereal (120 cal, 10g fiber, 8 g protein (6 of which are soy)) sprinkled on top of a 6oz container of nonfat Yoplait yogurt. Sometimes if I get tired of the yogurt, I'll just have the Kashi w/vanilla soymilk instead. You can also sprinkle in some fruit that you've smartly cut up the night before. ;)
When I get into the office, I have a piece of fruit or some dried apricots around 10AM to tide me over until lunchtime, but when I wasn't going to the gym in the AM, a bowl of Kashi around 9AM would keep me from feeling hungry until after noon.

Another easy option is to mix a flavored protein poweder (I like Spirutein best) with some milk or soymilk in a shaker container (Tupperware makes a good one) for a quick smoothie.

Oh, I forgot one of my favorite breakfasts from High School days! Besides the ever-delicious english muffin w/melted cheese that someone else mentioned, I also used to make my own variety of "breakfast burrito" in the toaster oven:
1 small-medium flour tortilla spread w/fat free refried beans, layered with 1 oz lowfat cheese, and sprinkled w/some pickled jalapenos (or just some salsa). Yummy alternative for those who don't like "breakfast foods".

Yes I do get fat-free lunchen meats at the deli counter.Right now I have only been able to buy ham.turkey breast, or chicken breasts.
Don't forget though I am in Canada. I'm not sure whats availabe in the states.
Good luck hope you find some.

Hey! Thanks for the suggestions Copper. I've seen Kashi at the store, but I haven't purchased it, yet. I'll give it a try!

Raincloud---I'll check with my deli counter next time, maybe they can help me out!