Breakfast

Carrot-Oatmeal Muffins

These muffins are perfect for breakfast or a snack. They get their crunch from chopped walnuts.

 
Trail Mix

Do-It-Yourself Trail Mix

Toss wheat cereal and cashews with raisins, dried blueberries, dried cranberries, or chopped dried apricots.

 

Blueberry Banana Smoothie

Bananas that are getting past ripe work perfectly in smoothies. Peel them, wrap them in plastic, and freeze them.

 

Carrot Oat Bran Muffins

Applesauce adds moistness without fat. A non-nutritive sweetener also cuts the calories.

 

Go Swiss With Rosti

Rosti has been called the national dish of German-speaking Switzerland. Rosti is similar to hash browns and is usually topped with cheese. Here is a lower calorie version of the dish.

 

Stacked Fruit Salad for One

The serving contains about 175 calories, 7 g protein, 0 g fat, 0 mg cholesterol, 38 g carbohydrates, 3 g fiber, and 56 mg sodium.

 

Florentine-Swiss Omelet for One

The omelet contains about 190 calories, 20 g protein, 9 g fat (42 percent calories from fat), 370 mg cholesterol, 1.5 g carbohydrates, less than 1 g fiber, and 215 mg sodium.

 

Breakfast on the Run

Each serving contains about 137 calories, 10 g protein, 3 g fat (20 percent calories from fat), 11 mg cholesterol, 19 g carbohydrates, 2.5 g fiber, and 400 mg sodium.

 

French Toast Sandwiches

Using eggs, each serving contains approximately 413 calories, 70 g carbohydrates, 6.25 g protein, 9.5 g fat, 419 mg sodium, and 4 g fiber. Using egg substitute, each serving contains about 392 calories, 69 g carbohydrates, 6 g protein, 6.5 g fat, 467 mg sodium, and 4 g fiber.

 

New-Style Ham and Cheese

Each ham and cheese cup contains about 69 calories, 2 g protein, 1 g fat, 4 mg cholesterol, 7 g carbohydrates, and 0 g fiber.

 
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