Sample Breakfast Menu’s

Breakfast Meals that Support Weight Loss

760 Calories

Cereal

All Bran                 1cup

Nonfat Milk           2cup

Banana                   1

Low-fat turkey bacon    3.5oz.

580 Calories

Fruit and cottage cheese

1% low-fat cottage cheese 1cup

Light canned pears             1cup

Toast and jam

Whole wheat bread              2slices

Light margarine                     1tbs.

Strawberry jam                     1tsp.

Non-fat milk                            1cup

550 Calories

Egg sandwich

Eggs                                   1/2cup

Canadian Bacon             1.5cup

Whole wheat English muffin 1

Reduced margarine       1tbs.

Raw pears                         1

Non-fat milk                     1cup

540 Calories

Sausage and cheese sandwich

English muffin                 1

Sausage patty                   2.5oz

Low-fat Cheese                1oz

Fruit Salad                        1cup

Non-fat milk                     1cup

510 Calories

Bagel, cream cheese and lox

Whole wheat bagel            1

Smoked salmon                 3.5oz

Light cream cheese           2.5oz

Non-fat milk                        1cup

Applesauce                           1/2cup

505 Calories

Bagel egg sandwich

Egg                                   3/4cup

Whole wheat bagel       1

Non-fat milk                   1cup

Strawberries                  1cup

460 Calories

Oatmeal – cooked          1cup

Cinnamon                       2tsp.

Nutmeg                            1tsp.

Non-fat Milk                  1cup

Sausage links                 3oz

Orange juice                   1cup

440 Calories

Poached egg and ham on toast

Whole egg poach            1

Whole wheat bread       1 slice

Deli ham                          2.5oz

Yogurt and cereal

Low-fat fruit yogurt         1cup

Grape Nuts cereal             1/4cup

Strawberries                      1/2cup

430 Calories

Cereal

All Bran Grape Nut      1cup

Nonfat milk                    1cup

Low-fat Cottage Cheese   ¾ cup

Raspberries                         1cup

400 Calories

Cereal

Grape Nut         1/2cup

Nonfat milk      1cup

Apple                  1

375 Calories

Whole Wheat Bagel                 1

Low-fat Cottage Cheese          3/4cup

Sunflower seeds                       1 1/4tbs

260 Calories

Cooked Oatmeal                    1cup

Canadian Bacon                    2.5oz

Nonfat Milk                            1cup

Peach                                       1 med. Size