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ScrambIed-Egg Sandwich
2 large whole egg
6 large egg whites
2 slices whole-wheat bread
1 tomato, sliced
1/2 cup orange juice
Scramble the whole egg and egg whites in a bowl. Fry them in a pan spritzed with vegetable oil spray, dump them onto the bread, and garnish with sliced tomato. Coat the bread with spicy mustard if you like. If you're wide awake or ambitious, or if you just want to impress yourself, add green peppers, onions, or other vegetables to the eggs. If you're in a hurry, munch on some of the tomato slices while cooking the eggs, toss a couple of slices on the sandwich, wrap the works in a napkin, and eat it while you drive. Gulp down a glass of orange juice on your way out the door.
Totals: 476calories, 47.6 g carbohydrates, 40.9 g protein, 10.7 g fat
Hot Cereal Thats Whey Cool
6 ounces Maypo (or other whole-grain cereal)
Ό cup fat-free milk
1 teaspoon flaxseed oil
1 ounce seedless raisins
2 scoop powdered whey protein, such as Designer Protein Chocolate Whey
Mix the Maypo with unsalted water and nuke it. Then mix the milk, flaxseed oil, raisins, and powdered protein into the cereal. The result: a great hot breakfast and only one lousy bowl to wash.
Totals: 484 calories, 56 g carbohydrates, 44.5 g protein, 8.8 g fat
Hot Cereal with Vanilla Whey
6 ounces Quaker Creamy Wheat
Enriched Farina
Ό cup fat-free milk
1 teaspoon flaxseed oil
1 cup unsweetened frozen
blackberries
2 scoop whey protein, such as
Designer Protein French Vanilla
Whey
Not a chocolate lover? Try this vanilla variation. Mix farina and unsalted water, and nuke 'em in a bowl. Mix the milk, flaxseed oil, frozen blackberries, and vanilla whey into the cereal. Totals: 443 calories, 52.9 g carbohydrates, 40.9 g protein, 7.3 g fat
Turkey Sausage with Cereal
2 ounces cooked Louis Rich Turkey Smoked Sausage
3/4 cup Kellogg's Complete Oat Bran Flakes
1 cup fat-free milk
1 teaspoon flaxseed oil
2 sliced small bananas Cook the sausage in a pan. Serve alongside the cereal, which gets topped with the milk and oil. If you'd rather not go bananas this morning, substitute 12 ounces of OJ.
Totals: 550 calories, 84.8 g carbohydrates, 23 g protein, 12.8 g fat
Carrot Muffins and Fruit
2 low-fat carrot muffins, about 1.5 ounces each (or any other muffin with
3 grams of fat or less)
2 teaspoons soft margarine
1 cup fat-free milk
1 small orange
If you really hate cleaning up after yourself, this ready-made, grab-and-go breakfast will only dirty a knife and a glass. One knife, one glass? Hell, toss 'em in the trash. Who's gonna miss 'em... Totals: 545 calories, 90.3 g, carbohydrates, 24.4 g protein, 9 g fat
Grits n Raspberries
2 packets Quaker Plain Instant Corn
Grits
4 ounces fresh raspberries
1 scoop Designer Protein French
Vanilla Whey
1 teaspoon flaxseed oil
1 cup vanilla soy milk
Microwave or cook the grits and mix in the raspberries, whey, and flaxseed oil. If you're lactose intolerant or just plain tired of moo juice, the vanilla soy milk will hit the spot.
Totals: 523 calories, 80 g carbohydrates, 29 g protein, 9.6 g fat
Strawberry Shake with Milk
2 cups fat-free milk
16 ounces frozen unsweetened strawberries
2 teaspoons flaxseed oil
1 ounce toasted plain wheat germ
Pour the milk in the blender, then toss in the rest of the goodies. The frozen strawberries will make the shake so thick that you'll need a spoon. Totals: 568 calories, 79.5 g carbohydrates, 28.3 g protein, 14.2g fat
Blue-Plate Breakfast: Diner Pancakes and Eggs
3 blueberry pancakes, approximately 1.3 ounces each
2 tablespoons reduced-calorie syrup
2 teaspoons soft margarine
3-egg omelet
black coffee
Diners are pure Americana. You can find them just about everywhere. And you can eat hearty without bumping up your pants size.
Totals: 680 calories, 72 g carbohydrates, 24.9 g protein, 32.4 g fat
Eating Healthy at McDonalds
1 McDonald's Egg McMuffin
3 containers orange juice
As guilty pleasures go, the Egg McMuffin isn't the worst offender. Burger King's breakfast biscuit sandwiches contain considerably more fat. Just make sure that the McMuffin is only an occasional indulgence.
Totals: 541 calories, 87 g carbohydrates, 20 g protein, 12.5 g fat
2 large whole egg
6 large egg whites
2 slices whole-wheat bread
1 tomato, sliced
1/2 cup orange juice
Scramble the whole egg and egg whites in a bowl. Fry them in a pan spritzed with vegetable oil spray, dump them onto the bread, and garnish with sliced tomato. Coat the bread with spicy mustard if you like. If you're wide awake or ambitious, or if you just want to impress yourself, add green peppers, onions, or other vegetables to the eggs. If you're in a hurry, munch on some of the tomato slices while cooking the eggs, toss a couple of slices on the sandwich, wrap the works in a napkin, and eat it while you drive. Gulp down a glass of orange juice on your way out the door.
Totals: 476calories, 47.6 g carbohydrates, 40.9 g protein, 10.7 g fat
Hot Cereal Thats Whey Cool
6 ounces Maypo (or other whole-grain cereal)
Ό cup fat-free milk
1 teaspoon flaxseed oil
1 ounce seedless raisins
2 scoop powdered whey protein, such as Designer Protein Chocolate Whey
Mix the Maypo with unsalted water and nuke it. Then mix the milk, flaxseed oil, raisins, and powdered protein into the cereal. The result: a great hot breakfast and only one lousy bowl to wash.
Totals: 484 calories, 56 g carbohydrates, 44.5 g protein, 8.8 g fat
Hot Cereal with Vanilla Whey
6 ounces Quaker Creamy Wheat
Enriched Farina
Ό cup fat-free milk
1 teaspoon flaxseed oil
1 cup unsweetened frozen
blackberries
2 scoop whey protein, such as
Designer Protein French Vanilla
Whey
Not a chocolate lover? Try this vanilla variation. Mix farina and unsalted water, and nuke 'em in a bowl. Mix the milk, flaxseed oil, frozen blackberries, and vanilla whey into the cereal. Totals: 443 calories, 52.9 g carbohydrates, 40.9 g protein, 7.3 g fat
Turkey Sausage with Cereal
2 ounces cooked Louis Rich Turkey Smoked Sausage
3/4 cup Kellogg's Complete Oat Bran Flakes
1 cup fat-free milk
1 teaspoon flaxseed oil
2 sliced small bananas Cook the sausage in a pan. Serve alongside the cereal, which gets topped with the milk and oil. If you'd rather not go bananas this morning, substitute 12 ounces of OJ.
Totals: 550 calories, 84.8 g carbohydrates, 23 g protein, 12.8 g fat
Carrot Muffins and Fruit
2 low-fat carrot muffins, about 1.5 ounces each (or any other muffin with
3 grams of fat or less)
2 teaspoons soft margarine
1 cup fat-free milk
1 small orange
If you really hate cleaning up after yourself, this ready-made, grab-and-go breakfast will only dirty a knife and a glass. One knife, one glass? Hell, toss 'em in the trash. Who's gonna miss 'em... Totals: 545 calories, 90.3 g, carbohydrates, 24.4 g protein, 9 g fat
Grits n Raspberries
2 packets Quaker Plain Instant Corn
Grits
4 ounces fresh raspberries
1 scoop Designer Protein French
Vanilla Whey
1 teaspoon flaxseed oil
1 cup vanilla soy milk
Microwave or cook the grits and mix in the raspberries, whey, and flaxseed oil. If you're lactose intolerant or just plain tired of moo juice, the vanilla soy milk will hit the spot.
Totals: 523 calories, 80 g carbohydrates, 29 g protein, 9.6 g fat
Strawberry Shake with Milk
2 cups fat-free milk
16 ounces frozen unsweetened strawberries
2 teaspoons flaxseed oil
1 ounce toasted plain wheat germ
Pour the milk in the blender, then toss in the rest of the goodies. The frozen strawberries will make the shake so thick that you'll need a spoon. Totals: 568 calories, 79.5 g carbohydrates, 28.3 g protein, 14.2g fat
Blue-Plate Breakfast: Diner Pancakes and Eggs
3 blueberry pancakes, approximately 1.3 ounces each
2 tablespoons reduced-calorie syrup
2 teaspoons soft margarine
3-egg omelet
black coffee
Diners are pure Americana. You can find them just about everywhere. And you can eat hearty without bumping up your pants size.
Totals: 680 calories, 72 g carbohydrates, 24.9 g protein, 32.4 g fat
Eating Healthy at McDonalds
1 McDonald's Egg McMuffin
3 containers orange juice
As guilty pleasures go, the Egg McMuffin isn't the worst offender. Burger King's breakfast biscuit sandwiches contain considerably more fat. Just make sure that the McMuffin is only an occasional indulgence.
Totals: 541 calories, 87 g carbohydrates, 20 g protein, 12.5 g fat
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