WHOLE WHEAT BREAD

Look out for ingredient lists that say "enriched wheat flour" this is not whole wheat. Be sure the ingredient label specifies "Whole Wheat". A lot of brands try to fool the consumer with enriched wheat flour which is the bad carbohydrates. Beneficial ingredients in whole grains include lignans (a phytoestrogen), dietary fiber, and antioxidants. On a per-serving basis, whole-grain products have similar antioxidant activity to that of vegetables and fruits.( 2 slices = 140 cal )

WHOLE WHEAT ENGLISH MUFFIN

Look out for ingredient lists that say "enriched wheat flour" this is not whole wheat. Be sure the ingredient label specifies "Whole Wheat". A lot of product try and fool the consume with enriched wheat flour which is the bad carbohydrates. ( 1 english muffin = 120 calories ).

YOGURT

Soy yogurt is a great choice! Soy has advantages: It has virtually no saturated fat, it may help lower cholesterol levels, and some brands -- like Silk and Whole Soy -- are made from organic soybeans.
( 1 cup of soy yogurt = 150 cal )

FRUIT

Berries are a great breakfast choice because they are full of antioxidants. Black berries, blue berries and red raspberries are a great source of antioxidants and high in fiber. Black berries have and red raspberries about 8 grams of fiber. ( 1/2 cup of Mixed Berries= 50 calories).

HIGH FIBER CEREALS

In the Nurses’ Health Study, those consuming whole grains regularly weighed less on average, and those with the highest rates of dietary fiber intake lowered their risk of major weight gain by 49% . Look for cereals with a least 4 grams of fiber.
( 1/2 cup of Cereal w/ 1/2 cup of soy milk = 100 calories.)

EGGS

Eggs are a great source of protein. fried or hard boiled they taste great. But hard boiled eggs are easy and convenient, just boil about 7-10 eggs about 10 mins and you now have a quick breakfast choice for the hole week.Eggs are low in calories, about 70 calories an egg, all you need is one with a slice and wheat bread with a little butter and it really fills you up. ( 1 Egg = 60 Calories ).

NUTS

Purchase a bag of Almonds and eat about a 12 a day. They are all natural, a good source of protein and antioxidants
( 1 Cup of Nuts = 142 Calories ).

MILK

Soy Milk is a great choice! Soy milk is an excellent source of high quality protein and B-vitamins
( 1 cup of Soy Milk = 100 Calories. (add a 1/2 to your high fiber cereal with fruit).

TURKEY BACON

Turkey Bacon is one third the calories and it taste great.
( 4 Slices of Turkey Bacon = 85 Calories ).

PEANUT BUTTER

A teaspoon of peanut butter on a slice of whole wheat bread is a great healthy low calorie choice for breakfast.
( 1Tbs. all Natural Peanut Butter = 95 Calories ).

Cheese

Cheddar cheese is great with a sliced apple. It is about 85 calories a slice so don't eat too much. Look for the low fat cheese with either 2% or 1% fat it is about half the calories.
( 1 Slice of Cheddar Cheese = 85 Calories. (1 Slice of Low Fat = 45 Calories)

Fried egg w/ Cherry Tomatoes & Turkey Bacon

This is a pretty quick meal to make. Cook turkey bacon remove when done. Then put a little olive oil in pan with a sprinkle of parsley and oregano. Cut cherry tomatoes in half include them in the olive oil for about 2 minutes and remove. Then cook the egg in the same olive oil and you now have a great well balanced breakfast.

Fruit Smoothie

1 1/4 cups fresh berries
3/4 cup low-fat plain yogurt
1/2 cup orange juice
2 tablespoons nonfat dry milk
1 tablespoon toasted wheat germ
1 tablespoon honey
1/2 teaspoon vanilla extract

Also have a hard boiled egg for protein