You are here

The Fat-Fighting Diet: 300-Calorie Breakfasts

  • Peter Ardito

    Spinach and Parmesan Omelet

    In a medium skillet coated with nonstick cooking spray, saute 1 cup chopped spinach and 1 tablespoon chopped scallion for 1 minute. Beat 2 eggs with a dash Tabasco; add to skillet. Cook until egg is cooked through, about 2 minutes. Flip and add 2 teaspoons grated Parmesan; cook 15 to 30 seconds. Serve with 1 slice toasted oat bread and 1/2 cup grapes.

     
  • Peter Ardito

    Huevos Rancheros

    In a medium skillet coated with nonstick cooking spray, cook 2 eggs sunny-side up. Mix 1/2 cup black beans and 1/4 cup salsa. Top bean-and-salsa mixture and eggs with 2 tablespoons shredded reduced-fat cheddar.

  • Peter Ardito

    Cinnamon-Raisin French Toast

    Whisk together 1 egg, 1 teaspoon honey, and 1/2 teaspoon cinnamon. Coat 2 slices whole wheat raisin bread with egg mixture. In a skillet misted with nonstick cooking spray, cook bread for 1 minute a side. Serve with 2 tablespoons each applesauce and fat-free ricotta and a dash cinnamon.

     
  • Peter Ardito

    Chive-and-Dill Baked Egg

    Preheat the oven to 425 degrees. Cut a circle the size of a 4-inch ramekin out of a piece of toasted whole wheat bread. Mist ramekin with nonstick cooking spray and place bread in the bottom; add 1 slice tomato. Beat together 1 egg, a splash skim milk, 1 teaspoon chopped chives, and 1 teaspoon chopped dill. Pour into ramekin and top with 1 slice tomato and 1 tablespoon shredded low-fat Swiss cheese. Bake 10 minutes. Serve with 1 cup raspberries mixed with 1 tablespoon lemon juice and 2 tablespoons sliced almonds.

  • Peter Ardito

    Raspberry-Banana Smoothie

    Combine 1/2 banana, 1/2 cup frozen raspberries, 1/2 cup fat-free Greek yogurt, and 8 ounces skim milk in a blender. Pulse until smooth. Eat with 1 slice whole wheat toast and 2 teaspoons peanut butter.

     
  • Tropical Fruit Parfait

    Peel and cut 1/2 pink grapefruit and 1/2 navel orange into segments. Combine with 1/2 kiwi, peeled and chopped, and 1/4 cup pineapple chunks. Place 1/2 cup nonfat Greek yogurt in a bowl. Spoon half the fruit mixture over yogurt, add 2 tablespoons high-fiber cereal. Add another 1/2 cup nonfat Greek yogurt, remaining fruit, and another 2 tablespoons high-fiber cereal. Top with 2 table­spoons shredded coconut.

  • Peter Ardito

    Chicken-Apple Sausage Breakfast Sandwich

    Toast 1 whole wheat English muffin. Cook 2 ounces chicken-apple sausage according to package directions. Top one muffin half with sausage and 2 tablespoons shredded reduced-fat cheddar; bake until cheese melts. Top with 1 slice tomato and remaining muffin half and eat with 1 clementine.

     
  • Peter Ardito

    Recipes for the Rest of the Plan

    400-Calorie Lunches

    500-Calorie Dinner Recipes

    Get the Complete Diet Plan

  • FIT_570x450_10574BMICalculator14.jpg

     
     
     
     

Love it? Share now!

Comments

Loading comments...