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The 4-Week All-Over Makeover Diet

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Your Breakfast Choices

300 Calories (approximately) Vanilla Spice French Toast with Apple

1 egg plus 2 egg whites

1 teaspoon vanilla extract

2 pieces whole-grain bread

1/2 medium apple, sliced

Dash each of cinnamon and nutmeg

Make it: Whisk eggs, vanilla, and spices together. Dip bread into egg mixture. Spray skillet with cooking spray and saute bread on each side until brown (about 3 minutes). Top with apple slices.

Honey & Pear Oatmeal with Almonds

1 medium pear, diced

2 teaspoons honey

1 packet instant plain oatmeal

1 tablespoon almonds, chopped

Make it: Microwave pear and honey until warm (about 3 minutes). Prepare oatmeal with hot water and top with pear and honey. Sprinkle with almonds.

Banana Pecan Waffles

2 frozen low-fat whole-grain waffles

1/2 banana, thinly sliced

2 tablespoons pecans, chopped

Make it: Toast waffles and top with bananas and pecans.

Three-Cup Quick Start

1 cup whole-grain oat cereal

1 cup skim milk

1 cup blueberries

Santa Fe Egg Scramble

1 egg plus 2 egg whites

2 tablespoons canned green chilies, diced

2 tablespoons cheddar cheese

1 whole wheat tortilla, heated

1/2 grapefruit

Make it: In a pan over medium heat, scramble eggs, chilies, and cheese together. Once cooked, place egg mixture in tortilla and fold. Eat with grapefruit.

Takeout!

From Jamba Juice: 16-ounce Protein Berry Pizzazz

OR...
From Denny's: Veggie Omelet (made with Egg Beaters) and English muffin

Next:  Your Lunch Choices

 

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