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The Food Lover's Diet

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Average nutrition for any selection:

394 calories, 23 percent fat (10.5g, 3.14g saturated), 60 percent carbs (63g), 17 percent protein (17g), 6.7g fiber, 359mg calcium, 111mcg folic acid, 4.3mg iron.

The P 'n' B Waffle

  • 1 whole-grain frozen waffle topped with 1 tablespoon peanut butter
  • 1 cup blueberries
  • 1 cup calcium- and vitamin D-fortified orange juice

Souped-Up Cereal

  • 1 cup shredded-wheat cereal topped with 1 tablespoon walnuts
  • 2 tablespoons dried fruit
  • 1 cup low-fat (1 percent) milk
  • 1 cup strawberries

Apricot Smoothie

In a blender or food processor, blend together:

  • 3/4 cup calcium- and vitamin D-fortified soy milk
  • 4 canned apricot halves (packed in juice)
  • 2 tablespoons orange-juice concentrate
  • 1 banana
  • 2 tablespoons toasted wheat germ
  • 1/2 ounce your choice of nuts

Breakfast Burrito

  • 1 8-inch flour tortilla filled with 1 scrambled egg (scramble with a teaspoon of low-fat milk in a nonstick pan coated with cooking spray), 1 ounce low-fat cheese, 2 tablespoons salsa, 1 tablespoon chopped fresh cilantro
  • 3/4 cup cantaloupe
  • Cafe latte: 1 cup low-fat (1 percent) milk and espresso or French roast coffee (Optional: Sweeten with sugar substitute.)

Lox and Bagel

  • 1 whole-wheat bagel, toasted and topped with 2 ounces smoked salmon, 1 tablespoon low-fat cream cheese
  • 1 medium tomato (sliced), 1 slice red onion, 1/4 cup alfalfa sprouts
  • 3/4 cup honeydew melon

ADD: Almond-Scented Cappuccino

  • 2/3 cup warm low-fat (1 percent) milk
  • 1/2 cup espresso or French roast coffee
  • 1/2 teaspoon almond extract

The Daylight Special

  • 2 poached eggs, 1 slice whole-wheat toast with 1 teaspoon butter, 1 medium tomato (sliced)
  • 1 cup calcium- and vitamin D-fortified orange juice
  • Tea or coffee

The 5-Minute Breakfast

  • 1 cup whole-grain flaked cereal with 2/3 cup low-fat (1 percent) milk, 1 tablespoon raisins, 3 dried plums, chopped
  • 6 ounces apricot nectar or other juice

Next:  Lunch


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libby70302 wrote:

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5/23/2014 06:46:43 PM Report Abuse
lindmrrs84962 wrote:

Does it have to be whole wheat bread. I like oat bread much better.

11/18/2013 11:12:49 AM Report Abuse
laurieamundson wrote:

I do not like milk or better yet it does like me?? What can I replace the milk with???

2/9/2013 10:57:33 PM Report Abuse
trent_il wrote:

I go much lighter for breakfast than this. I know it's ideal to have your big meal early, but that just doesn't work for me. I have more time in the evenings to enjoy a larger meal and that's when I'm most tempted to overeat anyway, so I save my calories for then. Breakfast is usually just 200-300 calories (a microwavepoached egg on a slice of wheat toast or high-fiber instant oatmeal with frozen fruit mixed in).

8/23/2012 10:08:51 AM Report Abuse
williamsblack81 wrote:

For your daily diet plan take nutrition specialist advice which will be helpful for loss weight.

5/14/2012 04:16:03 AM Report Abuse

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