The 7-Day Fat-Fighting Menu

7 Breakfast Recipes

Chocolate and Peanut Butter Smoothie

In a blender, combine 3/4 cup frozen berries, 1/4 cup low-fat vanilla yogurt, 1/2 cup low-fat chocolate soy milk, and 2 tablespoons reduced-fat all-natural peanut butter. 355 calories

Egg-White Muffin Melt

Scramble 3 egg whites. Cover half of a whole-grain English muffin with 1/2 cup spinach and the other half with 1 slice reduced-fat cheddar cheese; toast until cheese is melted. Add egg and 1 slice tomato. 270 calories

Berry Parfait

Top 1/2 cup low-fat Greek yogurt with 1/4 cup low-fat granola, 1 teaspoon slivered almonds, 1 tablespoon honey, and 1/2 cup berries. 303 calories

Cinnamon-Apple Oats

Prepare 1 packet plain, instant oatmeal with 1/2 cup skim milk. Microwave 3/4 of a small apple, chopped, 1 teaspoon cinnamon, and 1 teaspoon brown sugar. Top oatmeal with apples and 1 tablespoon chopped walnuts. 255 calories

Mexican Egg Scramble

Scramble 3 egg whites with 1/4 cup canned black beans (rinsed and drained) and 1 ounce reduced-fat cheddar cheese. Top with 2 tablespoons salsa, or to taste. 191 calories

Peanut Buttery Bagel

Toast a whole-grain bagel and spread with 1 tablespoon reduced-fat all-natural peanut butter. Cover with slices from 1 apple. 335 calories

Berry Waffles

Top 2 whole-grain waffles with 1/4 cup low-fat plain yogurt, 1/2 cup mixed berries, and 2 teaspoons maple syrup. 246 calories