2 hardboiled eggs and 1 serving whole grain crackers
Egg sandwich on a whole grain english muffin with a slice of tomato and lowfat cheese
Vegetable scramble with a slice of whole grain toast
Pancakes made of egg whites and oatmeal (see below for recipe)
Scrambled eggs and veggie sausage
Breakfast “Pizza” with an egg crust topped with tomato sauce or salsa and lowfat cheese
Yields 1 serving (1 large pancake or 4-6 small pancakes)
½ cup regular plain oats (not steel cut)
4 egg whites, whipped OR ½ cup egg substitute (egg substitute makes the batter slightly thicker)
½ medium peach, finely chopped
1/3 ripe medium banana, mashed
1-2 tablespoons skim milk
1 teaspoon vanilla extract
1 tablespoon granulated sugar (or no-calorie sweetener, to save 45 calories)
½ teaspoon ground cinnamon
Dash of salt
Butter spray (optional; yields a buttery taste)
Sugar-free syrup (< or = 35 calories/serving)
Sugar-free jelly/jam, any flavor (Apricot is delicious!) (~10 calories/serving)
Preheat griddle or pan with nonstick cooking spray over medium heat. Thoroughly whip together oats, egg whites, peaches, banana, milk, vanilla, sugar (or no-calorie sweetener), cinnamon, salt, and 5 sprays of butter spray, if desired. Pour onto griddle and cook until bubbles appear in the center of the pancake(s). Flip and cook the other side for about 3 minutes. Remove from griddle and spray 2 pumps of butter spray on top of each pancake, if desired. Serve with optional sugar free syrup and sugar free jam/jelly.
~260 cal total (with Splenda and without sugar-free syrup or jelly/jam).
Divide to 6 pancakes: ~45 cal each
Divide to 4 pancakes: ~65 cal each
**You can substitute any fruit you like, i.e. blueberries, strawberries, apples, etc. Nutrition information will vary slightly depending on your choice of fruit.