Mix ‘n Match Meals: Breakfast and Snack

Provided by Prevention

Each day, pick a breakfast, lunch, and dinner. Depending on your calorie goal, you can have up to three snacks a day. You should be drinking two glasses of 1 percent or fat-free milk (100 calories each) a day, and adding a fruit or vegetable to any meal that doesn’t already contain one. Also, eat at least one vegetable salad a day. (You can use any of these ingredients: lettuce, peppers, cucumbers, carrots, onions, broccoli, tomatoes, and 2 tablespoons of low-fat dressing.) Men can have an additional two fruits and one milk daily.

BREAKFAST — average 300 calories

Loaded Omelette 1 egg plus 2 egg whites, 1/2 cup chopped green bell pepper, and ½ cup chopped mushrooms; 2 slices whole grain toast with 1 teaspoon margarine

Cereal 1/2 cup high-fiber cereal with 1 cup fat-free milk and 1 cup fruit

Toast 2 slices whole grain toast with 2 teaspoons peanut butter and 1 banana

Egg-Cheese Muffin 1 poached egg and 1 slice reduced-fat American cheese on a whole wheat English muffin

Whole Wheat Breakfast Cereal Mix 1 cup cooked bulgur wheat with 2 teaspoons light brown sugar, 2 tablespoons chopped dried apricots, and 1 tablespoon chopped walnuts.

Raspberry Smoothie Mix 1 cup low-fat fortified soy milk, 1 1/2 cups frozen raspberries or strawberries (no sugar added), 1/2 banana, 1/4 cup light tofu, and 1 teaspoon sugar (or to taste) in a blender.

SNACK — average 160 calories

Trail Mix 2 teaspoons dried cranberries, 2 tablespoons raisins, and 2 tablespoons peanuts

Veggies and Dip 10 baby carrots and 1 sliced cucumber with 1/4 cup nonfat vegetable dip

Popcorn and Juice 3 cups low-fat microwave popcorn and 8 ounces calcium-fortified orange juice

Cookies 3 medium chocolate chip cookies

Low-Fat Yogurt (1 cup)

Fruit Salad 1 sliced kiwifruit, 1 cup sliced strawberries, and 1/2 cup blueberries, topped with 1/4 cup nonfat whipped topping

Dry-Roasted Peanuts (1/8 cup)

Oat Bran Pretzels (1 ounce) and Frozen Yogurt (1/8 cup)

Brown Sugar Apple Bagel Mix chopped 1/2 apple with 1 tablespoon nonfat cream cheese, 1 teaspoon dark brown sugar, and 1/4 teaspoon ground cinnamon. Spread on 1/2 whole wheat bagel.

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