The 2009 Drop a Jeans Size Diet

Your Breakfast Choices

Each of these healthy breakfast recipes is about 300 calories.

Ingredients
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.

Ingredients
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.

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

Assemble ingredients and serve.

Ingredients
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.

Ingredients
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.

Ingredients
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.