Breakfast Menu Suggestions
for Dieters

Diet Bites Choose to Lose Diet™

Written by Sky Taylor, Diet Bites

All of the following breakfasts contain about 300 calories.

Calories Govern Body Weight

The following breakfast menu suggestions contain both the healthiest and not-as-healthy foods. Most of the week - when dieting or not, you should opt for the healthier food and beverages suggestions.

Our menus are based on caloric content rather than nutritional composite. We did such in an effort to show that even while dieting you can add foods that you like to your meals - or even plan your meals around them and yes - still continue to lose weight.

Why? How can one possibly enjoy donuts and still continue to lose excess body weight?

Because body weight is governed on energy values. This includes:

1. Energy we consume in the form of solid and liquid foods.

2. The amount of energy expended throughout our day due to movement of any type. The metabolic burn occurs during exercise - and rest. Energy is continually being used by our body to perform life-sustaining functions.

When we intake more energy values than our body utilizes, the result is weight gain.

Keeping this in mind, let's move on to our suggestions for dieters for that first meal of the day.

Fruit & Cheese, Both Healthy Morning Meal Choices

1 small wedge of any melon - any variety (about 45 calories)
1 small banana
1/2 cup of strawberries
1 slice of skim mozzarella cheese (60 calories)
1 cup of skim milk (80 calories)

Grits With Honey, Toast

1 serving of grits (allow 130 calories)
1/2 cup of skim milk (40 calories)
1 Teaspoon of honey (32 calories) or use sugar substitute
1 pat of butter or margarine (36 calories)
1 slice of whole grain toast (70 calories)

Grits become naturally acidic amid metabolization. Honey become neutral and is a healthier choice over sugar.

The sugar substitute is extremely acid-forming amid metabolization.

To lean more towards the alkaline side, opt for the honey.

English Muffin & Skim Milk Menu

1 Multi-Grain English Muffin (130 calories)
1 Serving of Jam/Jelly/Preserves (50 calories)
1 pat of butter or margarine (36 calories)
1 cup of skim milk (80 calories)

Both margarine and butter are fats and arguments still exist as to the healthier choice.

The fat distribution will vary, depending upon the recipes used by the manufacturers - which is why it's always a good reason to examine the nutrition label of the product you're considering for purchase.

Many margarine products contain half the calories as butter - so based on caloric values alone, the margarine makes the better choice while dieting.

However,if you enjoy butter - try using less.

French Toast Recipe for Dieters

To prepare the French Toast you will need: 2 slices of 70 calorie bread, butter flavored cooking spray, 1 whisked egg. Dip bread into egg, then use cooking spray to cook on the stovetop.

A non-stick pan will help ensure that the French Toast doesn't stick.

Top French Toast with 1 cup of fresh strawberries or any fresh fruit totaling no more than 50 calories PLUS top the French Toast with a serving of LIGHT whipped topping.

Breakfast Bars, Skim or Low Fat Milk

2 Breakfast Bars of Your Choice (up to 220 calories)
1 cup of skim milk

NOTE: Because the following menus are high in fat and low in nutritional value, put these on your 'Every Once in a While for Breakfast' list.

Crescent Roll-Up Recipe

1 Crescent Roll (up to 160 calories)
1 Spoon of Jam/Jelly/Preserves OR a pat of creamy butter or margarine (allow 50 calories)
1 cup of skim milk (80 calories)

Sugar Bread Recipe

1 Slice of Potato Bread (130 calories)
1 Serving of LIGHT Whipped Topping
1 Serving of Strawberry, Peach or Apricot Preserves/Jam/Jelly (50 calories)
1 cup of skim milk

Assemble by spreading bread with jam, then smooth on the whipped topping.

Kolache & Skim Milk

1 Kolache OR any bakery item that contains up to 220 calories
1 cup of skim milk (80 calories)

Cheese Danish & Milk

1 Cheese Danish Pastry (allow 220 calories)
1 cup of skim milk (80 calories)

Donut for Breakfast While Dieting?

1 Donut - or any other bakery item up to 220 calories
1 cup of skim milk (80 calories)

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