Belly Off! 2008: More Breakfasts: 

Flax Machine (serves 1)

1 cup 1 percent milk

3⁄4 cup plain instant oatmeal

1⁄2 banana, sliced

1 tablespoon peanut butter

1 teaspoon honey

1 teaspoon ground flaxseed

Dash of brown sugar

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Mix all ingredients in a microwave-safe bowl and nuke for 2 minutes.

 

Per serving: 515 calories, 22 g protein, 75 g carbohydrates, 13 g fat

(3 g saturated), 9 g fiber, 172 mg sodium

 

Tom Tomelet (serves 1)

2 eggs

1 slice turkey, diced

1 tablespoon shredded reduced-fat Mexican cheese blend

 

Stir two eggs with a fork until white and yolk are well-blended. Add the remaining ingredients. Nuke for 2 minutes and 30 seconds or until the eggs are firmly set.

 

Per serving: 237 calories, 16 g protein, 3 g carbohydrates, 18 g fat

(7 g saturated), 0 g fiber, 374 mg sodium

 

 

The Green and White (serves 1)

2 eggs

1 tablespoon shredded part-skim mozzarella cheese

1⁄3 cup torn baby spinach leaves

 

Stir two eggs with a fork until white and yolk are well-blended. Add the remaining ingredients. Nuke for 2 minutes and 30 seconds or until the eggs are firmly set.

 

Per serving: 221 calories, 15 g protein, 3 g carbohydrates, 16 g fat

(6.5 g saturated),  1 g fiber, 256 mg sodium

 

Holy Guacamole! (serves 1)

1 medium whole-wheat tortilla

2 slices fat-free turkey deli slices

2 nuked eggs

1⁄2 avocado, sliced

2 tablespoon shredded reduced-fat Mexican-blend cheese

 

Arrange all the ingredients on the tortilla, fold the ends, then neatly roll. For the nuked eggs, just stir them in a microwave-safe bowl with a fork until white and yolk are blended and microwave for I minute per egg.

 

Per serving: 494 calories, 25 g protein, 31 g carbohydrates, 35 g fat

(10 g saturated), 7 g fiber, 718 mg sodium

 

Mex-illent Adventure (serves 1)

1 tablespoons salsa

1 toasted whole-wheat English muffin

1 nuked egg

1 teaspoon diced cilantro

1 tablespoon shredded reduced-fat Mexican-blend cheese

 

Spread salsa on bottom half of muffin, top with egg, cilantro, and cheese. Toast in a toaster oven until cheese melts.

 

Per serving: 259 calories, 14 g protein, 29 g carbohydrates, 11 g fat

(4 g saturated), 4 g fiber, 691 mg sodium

 

Wafflewich (serves 1)

1 whole-wheat toaster waffle

2 tablespoons peanut butter

1⁄4 cup slightly crushed blue-, black-, or raspberries

 

Prepare waffle according to package directions. Spread peanut butter on waffle. Cup waffle in half, add berries, then squeeze lightly. Think of it as a berry breakfast taco.

 

Per serving: 308 calories, 12 g protein, 24 g carbohydrates, 20 g fat

(3.5 g saturated), 5 g fiber, 212 mg sodium

 

Turk before Work (serves 1)

1 whole-wheat toaster waffle

2 slices deli turkey

2 slices apple

 

Prepare waffle according to package directions. Arrange turkey and apple on waffle, then fold lightly in half.

 

Per serving: 139 calories, 7 g protein, 18 g carbohydrates, 5 g fat

(1.5 g saturated), 2 g fiber, 359 mg sodium

 

The Ultimate Power Breakfast (serves 1)

1 egg

1 cup 1 percent milk

3⁄4 cup oatmeal

1⁄2 cup mixed berries

1 tablespoon chopped pecans or sliced almonds

1 teaspoon vanilla whey protein powder

1 teaspoon ground flaxseed

1⁄2 banana, sliced

1 tablespoon plain yogurt

 

In microwave-safe bowl, mix egg well, then add next 6 ingredients and nuke for 2 minutes. Remove, let cool for a minute or two. Top with sliced banana and yogurt.

 

Per serving: 587 calories, 30 g protein, 76 g carbohydrates, 15 g fat

(5 g saturated), 13 g fiber, 254 mg sodium

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