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The 2009 Drop a Jeans Size Diet

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Your Breakfast Choices

Each of these healthy breakfast recipes is about 300 calories.

Baked Apple with Nuts & Granola

1 medium apple, cored
2 teaspoons maple syrup
1/4 teaspoon cinnamon
2 tablespoons chopped almonds
3 tablespoons granola
2 tablespoons plain low-fat yogurt

Place apple in a bowl with 2 tablespoons water. Put maple syrup and cinnamon in center of cored apple. Cover with a lid or a plate, allowing a slight vent for steam to escape, and microwave 6 to 8 minutes, or until tender. Fill apple with almonds and granola. Top with yogurt.

Pancakes & Sausage

2 whole-grain frozen pancakes
1 link turkey sausage
2 teaspoons maple syrup
1/2 cup blueberries

Microwave pancakes and sausage until warm. Pour syrup over pancakes, top with berries, and serve with sausage.

Power Breakfast Plate

1 hard-boiled egg
1/2 ounce cheddar cheese
6 whole-grain crackers
1/2 cup grapes

Assemble ingredients and serve.

Honey-Coconut Oatmeal

1/2 cup rolled oats
1/2 cup skim or almond milk
2 teaspoons honey
1 tablespoon toasted coconut
1/2 cup raspberries

Mix oatmeal with milk and microwave according to package directions. Top with honey and coconut and serve with berries.

Vanilla Ricotta with Warm Pears & Figs

1/2 teaspoon vanilla extract
1/2 cup low-fat ricotta cheese
1 red or green pear, chopped
2 dried figs, chopped
1 tablespoon chopped walnuts

Stir vanilla into ricotta cheese. Microwave pear, figs, and 2 tablespoons water in a bowl covered with a lid or a plate, allowing a slight vent for steam to escape, for 5 minutes, or until tender. Top ricotta with warm pear mixture and walnuts.

Potato Hash & Cheddar Omelet

Nonstick cooking spray
1/2 cup preshredded potatoes
1 whole egg plus 2 egg whites, whisked together
1 cup baby spinach
Salt and pepper to taste
4 tablespoons shredded cheddar cheese

Mist pan with cooking spray. Add potatoes and cook for 5 minutes, turning once. Add egg, spinach, salt, and pepper. Cook for an additional 4 minutes, or until egg is done and spinach is wilted. Top with cheese.

Next:  Your Lunch Choices


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What do you think? Review this story!
priscilla_jarre wrote:

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12/13/2011 01:00:56 PM Report Abuse
glennisf wrote:

This sounds great for most people but I'm diabetic and even with insulin it would be too many carbs a day. Also, many different foods ( and too much dairy) would cause a great deal of extra food cost and we survive on Social Security.

5/23/2011 02:32:06 PM Report Abuse
joyfullife3 wrote:

I thought this was a great diet. A lot of choices, from pork to tofu. Each person knows the calories they need daily - based on their weight and goals - and can adapt this to work for them. The recipes sounded delicious.

5/16/2011 10:30:27 AM Report Abuse
jeremy2508 wrote:

vegan is the absolute healthiest diet you could advocate

1/10/2011 01:33:18 PM Report Abuse
aleatha11 wrote:

Why is this diet tailored to people just starting out? This needs to be tailored to everyone. If I did this diet I would gain 10 pounds. These diets need to meet the needs of everyone. There are no one size fits all diets. Please consider making diets for those who have worked out for years and have hit a plateau and need diets that suit them.

9/6/2010 12:51:38 PM Report Abuse

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