Breakfast tasty meals

1. Cereal & Berries (261 calories) 
1 cup low-fat, high fiber cereal
1/2 cup skim, soy, or rice milk
1/2 cup sliced strawberries

2. Protein Scramble (314 calories)
1 lean turkey sausage link, sliced
1 egg and 3 egg whites
1/2 cup diced onion, tomato and bell pepper

3. Poached Egg Toast (246 calories)
2 poached eggs, preferably high omega 3 eggs
1 slice whole grain bread
1 Tbsp light butter or no trans fat margarine
1 tsp low sugar preserves

4. Eggs Ranchero (270 calories)
4 egg whites or 1 egg plus 3 egg whites
1/4 cup fat free refried beans
1 oz salsa to taste
6-inch multi grain flour tortilla
chopped onions and bell peppers to taste

5. Cottage cheese (249 calories)
1 cup low fat cottage cheese
 1/2 cup blueberries
Top with 2 Tbsp granola , All Bran, flaxseed, or nuts for added crunchy texture

6. Bacon and egg Sandwich (191calories)
2 slices extra lean turkey bacon
2 slices reduced calorie whole grain bread
2 thick slices of tomato
3 scrambled egg whites

7. Cheese (240 calories)
2 slices of reduced calorie whole grain bread
3 slices of low fat cheese
You can grill it up.

8. Nutty Oatmeal (238 calories)
1 cup cooked steel cut oats, measure after cooking, cook with water
2 Tbsp raisins
2 Tbsp chopped nuts
cinnamon for taste

9. Chocolate Peanut Butter Shake (300 calories)
1 scoop chocolate whey protein powder
2 Tbsp all natural peanut butter
2 to 6 cups cold water
Ice