Your Breakfast Plans

From the Editors of Prevention

1. The 5-Minute Breakfast
Top fat Burner
Toast 1 slice 100% whole wheat raisin bread and spread with 1 Tbsp peanut butter. Serve with 1 c low-fat plain yogurt and 1 c strawberries, sliced.
398 cal, 20 g pro, 50 g carb, 13.5 g fat, 4.5 g sat fat, 15 mg chol, 8 g fiber, 437 mg sodium, 500 mg calcium

2. Homemade Muesli
Mix 1/2 c uncooked rolled oats; 1 med tart apple, chopped; and 1 Tbsp slivered almonds. Top with 2/3 c light soy milk or fat-free milk. Serve with 6 oz calcium- and vitamin D-fortified orange juice.
401 cal, 13 g pro, 69 g carb, 8 g fat, 1 g sat fat, 0 mg chol, 8 g fiber, 116 mg sodium, 456 mg calcium

3. Sweet Smoothie
In blender, mix 1 med banana, 1 c frozen peaches, 6 oz low-fat vanilla yogurt, 2 Tbsp orange juice concentrate, 1 Tbsp toasted wheat germ, and a dash of almond extract.
405 cal, 13 pro, 80 g carb, 3.5 g fat, 1.5 g sat fat, 8 mg chol, 6 g fiber, 114 mg sodium, 321 mg calcium

4. Breakfast Burrito
In nonstick pan, scramble 1 whole egg and 1 egg white (or 1/2 c liquid egg substitute). Fill a 10 1/2" whole wheat tortilla with egg, 1 oz shredded low-fat Cheddar cheese, 2 Tbsp salsa, 3 Tbsp chopped tomato, and 3 Tbsp chopped cilantro. Serve with 1 c cubed melon (like honeydew or cantaloupe).
400 cal, 23 g pro, 52 g carb, 11 g fat, 3.5 g sat fat, 218 mg chol, 4 g fiber, 512 mg sodium, 317 mg calcium

5. Latte & Muffin
Top Fat Burner
Mix 2/3 c warm 1% milk with strong coffee. Top a 2 oz (Ping-Pong ball-size) bran muffin with 1 Tbsp peanut butter and serve with fruit salad (1/2 med orange, peeled and chopped, and 1 kiwifruit, peeled and chopped).
401 cal, 14 g pro, 53 g carb, 16 g fat, 4 g sat fat, 25 mg chol, 10 g fiber, 496 mg sodium, 365 mg calcium

Get Five More Breakfast Ideas