About 450 Calories Each
Strawberry-Coconut Cereal Serve 11/2 cups whole-grain cereal (like Kashi Heart to Heart) with 1 cup 1 percent milk, 1/2 cup sliced strawberries, 2 Tbs. sweetened shredded coconut, and 2 Tbs. slivered almonds. South-of-the-Border Egg Sandwich Top a whole-wheat English muffin with 1 Tbs. hummus, 1 DHA-fortified egg plus 1 egg white cooked with olive-oil cooking spray, 1 oz. reduced fat cheese, 1/4 cup chopped avocado, and 2 Tbs. fresh salsa. Serve with 1 cup cantaloupe chunks. Mango-Banana Smoothie Blend 3/4 cup chopped mango with 1 medium banana, 3/4 cup low-fat plain yogurt, 1/2 cup 1 percent milk, 2 Tbs. old-fashioned oats, 1 Tbs. ground flaxseeds, and 1 tsp. honey. Eggs and Toast Have 2 hard-boiled, DHA-fortified eggs, 2 slices whole-wheat toast spread with 1 tsp. butter, and 1 kiwifruit. Peach-Pecan Muesli Combine 1/2 cup rolled oats, 3/4 cup chopped peaches, 2/3 cup nonfat plain yogurt, 1/2 cup vanilla soy milk, 2 Tbs. chopped pecans, and 1 tsp. honey. Asparagus and Goat Cheese Frittata Whisk together 1 DHA-fortified egg plus 2 egg whites with a pinch of black pepper and 1 Tbs. water. In a small nonstick or cast-iron skillet, saut? 1/4 cup onion and 1/2 cup chopped asparagus in 1 tsp. olive oil, about 1 to 2 minutes or until the asparagus is tender. Add the egg mixture and 1 oz. crumbled goat cheese. Cook on medium heat until the bottom of the frittata has set, about 3 minutes. Remove from the stove, then broil on high until the top is golden, about 2 more minutes. Serve with 1 whole wheat English muffin topped with 1 tsp. butter. Overnight Oats Combine 1/2 cup rolled oats with 1/2 cup 1 percent milk, 1/2 cup nonfat plain Greek yogurt, and 1/4 tsp. cinnamon. Stir, cover, and refrigerate overnight. In the a.m., stir. Top with 1/2 medium banana, 1 tsp. honey, and 2 Tbs. chopped walnuts. Peachy Yogurt Parfait Layer the following into a tall glass: 1 cup low-fat plain yogurt; 1 medium peach, chopped; 1/2 cup whole-grain cereal (such as Kashi Heart to Heart); 1/4 cup sliced almonds; and 1 tsp. honey. Waffles With Maple Yogurt And Pears Top 2 whole-grain toaster waffles with 6 oz. nonfat plain Greek-style yogurt mixed with 1 tsp. maple syrup. Sprinkle with 1 Tbs. chopped walnuts. Serve waffles with 1 small pear sliced. Coconut-Creamsicle Smoothie Blend one 6-oz. container Chobani Blood-Orange Non-fat Greek yogurt with 3/4 cup unsweetened soy milk, 1 large banana, 1/4 cup orange juice, 3 Tbs. shredded unsweetened coconut, and a few ice cubes until smooth. Egg In A Bird's Nest Cut a 2" hole in the center of a slice of whole-wheat bread. Spray one side of bread with cooking spray and place sprayed side down in a skillet over medium-high heat. Crack 1 egg into hole. Cook 4 minutes, until yolk is firm, flipping once. Top with 1 slice Swiss cheese and 2 slices tomato. Serve with 1 slice toast brushed with 1/2 tsp. olive oil, and 1 grapefruit. PB&S Sandwich Spread 4 tsp. peanut butter on 2 slices whole-wheat bread. On 1 slice, spread 1/3 cup sliced strawberries. Top with the second slice of bread. Serve with an 8-oz. glass of 1 percent milk. Spinach-Swiss-Scramble Pita Whisk 1 egg, 2 egg whites, and 2 Tbs. water in large, microwave-safe mug. Microwave on high 1 minute. Stir in 1 cup baby spinach. Cook 30 to 45 seconds, or until egg is firm and spinach is wilted. Spread the inside of a 61/2" whole-grain pita with 2 Tbs. hummus. Place a 1-oz. slice Swiss cheese, along with eggs, into pita.