Weekly Menu Breakfast

Breakfasts

Breakfasts should be fast, easy, filling and at the same time low in calories.  

It’s fairly easy to do this with breakfasts, since eggs, the usual breakfast stable, are so low in calories and can be made even lower by using only the whites or by using egg substitutes.

Breakfast is the meal where you can economise most with calories. It feels good to start off the day full, and with the feeling of having lots of calories less for later on.

The following recipes use eggs with some of the yolks removed. Use Egg substitutes for the same amount of calories i.e.;

1 eggs (remove half the yolk) and 1 egg white  52 calories

1/4 cup egg substitute  52 calories 

Make a plan for the week, and have the ingredients on hand.

Here are the breakfast choices;

Breakfast 1 

Toast and Eggs 

184 calories 

1 eggs (remove half the yolk) and 1 egg white  52 calories 

2 toasts ( diet 90 calories for 2)   90 calories

2 slices tomato 6 calories

1/2 orange 32 calories 

oil spray (2/3 second) 4 calories)

Breakfast 2

Egg O’Muffin

198 calories 

1 eggs (remove half the yolk) and 1 egg white  52 calories

1 Weight Watchers English Muffin 100 calories

1/2 slice low fat cheese 15 calories

1/2 slice canadian low fat bacon 27calories

oil spray (2/3 second) 4 calories)

Breakfast 3

French Toast 

Calories  191 

1 eggs (remove half the yolk)  36 calories

1 tbsp water

2 slices low calories bread 90 calories 

oil spray (2/3 second) 4 calories)

Optional 

1/2 tsp vanilla

pinch cinnamon

Topping 

1/2 tsp sugar 

pinch cinnamon

Mix together and spread over toasts after they are cooked.

1 tsp butter 40 calories 

1/2 cup strawberries 25 calories

Beat egg with a tsp water. Dip bread in egg white and fry over medium heat in non stick pan sprayed with the cooking spray. Flip when bottom is brown.  

Sprinkle with sugar and cinnamon and enjoy! 

Note: Unlike most people I like my French Toast with butter or margarine. I add a little less than 1/2 tsp becel

1/2 tsp becel is 8.5 calories

Breakfast 4

 Cereal Breakfast 

194 calories 

1 cup Rice Krispies  103 calories 

1/2 cup strawberries  25 calories 

1 tsp brown sugar 11 calories 

1/2 cup 1 % milk 55 calories 

*Corn  Flakes, Product 19, Cheerios, and Rice Checks all have the same amount of calories as Rice Krispies

Breakfast 5

Omelette

198 calories 

1 eggs (remove half the yolk) and 1 egg white  52 calories

1 slice onion

2 slices green pepper

1/2 slice canadian low fat bacon 27calories

oil spray (2/3 second) 4 calories)

2 toasts ( diet 90 calories for 2)   90 calories

1/2 cup strawberries 25 calories