Lose the Clutter, Lose the Weight (26 page)
Read Lose the Clutter, Lose the Weight Online
Authors: Peter Walsh
*If using egg whites, double the amount of meat/meat alternative or cheese.
DIRECTIONS
Cook the egg as desired in an 8-inch nonstick skillet with ½ teaspoon of olive oil.
Toast the bread, if you like, and heat the meat or meat alternative if necessary.
Sandwich the egg on the bread with the meat, cheese, and toppings (see below) as desired.
FLAVOR BOOSTERS
Customize your breakfast sandwich with these “freebie” toppings:
⢠Hot-pepper sauce
⢠Salsa
⢠Baby spinach or kale leaves
⢠Tomato slices
⢠Dijon or deli mustard
CHANGE IT UP
Try one of these sweeter takes on the breakfast sandwich. In a skillet coated with cooking spray, grill until gooey.
⢠Two slices of multigrain or whole wheat bread
plus
2 tablespoons of natural peanut or almond butter
plus
¼ cup of sliced banana
plus
1 teaspoon of crumbled cooked bacon
⢠Two slices of multigrain or whole wheat bread
plus
2 tablespoons of natural peanut or almond butter
plus
1 tablespoon of 100 percent fruit raspberry spread
plus
â
cup of fresh raspberries
⢠Two slices of multigrain or whole wheat bread
plus
2 tablespoons of natural peanut or almond butter
plus
1 tablespoon of raisins
plus
2 pinches of ground cinnamon
Cereal
| CEREAL | DAIRY/DAIRY ALTERNATIVE | TOPPING | FRUIT (PICK 2) |
| 1 cup cold cereal (about 150 calories) | 5.3 oz 0% plain Greek yogurt | 1½ tsp natural peanut or almond butter | ½ cup sliced fresh strawberries |
| â
cup granola (about 150 calories) | 1 cup 1% milk | 1 Tbsp pure maple syrup | ½ cup fresh raspberries |
| 1½ packets plain instant oatmeal | 1 cup soy milk | 2 Tbsp chopped walnuts or pecans | ½ cup sliced fresh peaches |
| 1 packet instant whole grain cream of wheat | 5.3 oz 0% vanilla Greek yogurt | 2 Tbsp raisins | ¾ cup fresh blueberries |
| ½ cup plain oats (quick cooking, old-fashioned rolled, steel cut) | 2 Tbsp 100% fruit spread | ½ cup chopped apple | |
| 1 packet instant multigrain hot cereal | 2 Tbsp sliced almonds | ¼ cup sliced banana |
DIRECTIONS
Prepare hot cereal per package directions with 1 cup of milk or soy milk. (If preparing with water, serve dairy choices on the side.) Or serve cold cereal in a bowl with your choice of dairy.
Serve with topping and two fruit choices.
SMART SHORTCUTS
Breakfast cereals and granolas vary widely in calories and serving sizes. Stick to varieties without a lot of added sugar and aim for a 150-calorie portion.
| BRAND | PORTION |
| KIND Healthy Grains Cinnamon Oat Clusters with Flax Seeds | â
cup |
| Purely Elizabeth Cranberry Pecan Granola Cereal | â
cup |
| Kashi Go Lean Crunch | ¾ cup |
| Kellogg's Special K Multigrain Oats & Honey | 1 cup |
| General Mills Total Raisin Bran | 1 cup |
| Post Shredded Wheat Spoon Size Wheat'n Bran | 1 cup |
| Nature's Path Organic Heritage Flakes | 1 cup |
Omelets
| EGG | CHEESE | MEAT/MEAT ALTERNATIVE | VEGETABLE (UNLIMITED) |
| ¾ cup liquid egg whites (or 4 large egg whites)* | 2 Tbsp grated Parmesan | ¼ cup meatless crumbles | 2 Tbsp sliced scallions |
| 3 large eggs | 1 Tbsp goat cheese | 1 slice (1 oz) turkey bacon, cooked and crumbled | ¼ cup diced bell peppers |
| 2 Tbsp shredded 2% milk Cheddar cheese | 1 oz chopped smoked salmon | 2 Tbsp diced onions | |
| 2 Tbsp shredded 2% milk Jack cheese | 1 slice (1 oz) bacon, cooked and crumbled | ¼ cup diced tomatoes | |
| 2 Tbsp feta crumbles | 2 links or 1 patty fully cooked turkey/chicken breakfast sausage | ½ cup sliced mushrooms | |
| 2 Tbsp reduced-fat cream cheese | 1 link fully cooked pork breakfast sausage | 2 cups baby spinach leaves | |
| 2 oz diced ham or torn lean deli ham |
*If using egg whites, double the amount of cheese or use 1½ times the amount of meat/meat alternative and serve the omelet with 1 slice of multigrain or whole wheat toast.
DIRECTIONS
Sauté the vegetables in an 8-inch nonstick skillet coated with cooking spray over medium heat until tender. Transfer to a plate.
In a small bowl, use a fork to beat the eggs with 1 teaspoon of water or milk and a pinch of salt and pepper.
Heat 1 teaspoon of oil in the same skillet over medium heat. When hot, add the egg mixture, stir briefly, then tilt the pan to allow the uncooked egg to run to the side. Loosen the edges with a spatula.
Sprinkle the cheese, meat (or meat alternative), and vegetables over half the omelet, fold the other half over the top, and cook for 30 seconds. Slide onto the plate.
CHANGE IT UP
Fry, scramble, or poach your eggs if you prefer, and incorporate the additional ingredients or serve them on the side.
SMART SHORTCUTS FROZEN BREAKFAST ITEMS
| PRODUCT | CALORIES | PAIR WITH |
| Nature's Path Organic Waffles, Ancient Grains | 180 (2 waffles) | follow the next chart |
| Van's Hearty Oats Premium Waffles, Berry Boost | 200 (2 waffles) | |
| Nature's Path Organic Waffles, Chia Plus | 210 (2 waffles) | |
| Kashi Waffles, Blueberry | 225 (3 waffles) | |
| Jimmy Dean Delights Turkey Sausage Bowl | 240 (1 bowl) | 1 slice multigrain or whole wheat toast + 1 medium orange |
| Amy's Breakfast Burrito with Black Beans & Tomatoes | 270 (1 burrito) | 1 medium apple or banana |
| CedarLane Omelette, Egg White, Spinach, and Mushroom | 270 (1 omelette) |