Meal Plan Options for Your Everyday Breakfast

BREAKFAST – CHOOSE 1 OPTION
RULES FOR BREAKFAST;

**2 slices of toast, 1 English muffin, and 1 bagel can be swapped**
**1 cup of fruit can be swapped for 1 fruit**
**1 tablespoon of butter can be swapped for 2 tablespoons of cream cheese**

Avocado Toast Options (top with any other ingredient from the “FREEBIES” list)

  1. 2 slices of toast, ¾ cup mashed avocado, 8 fluid ounces of juice

  2. 2 slices of toast, ¾ cup mashed avocado, 3 egg whites

  3. 2 slices of toast, 1 cup mashed avocado

  4. 2 slices of toast, ¾ cup mashed avocado, 1 fruit

Bagel Combinations

  1. 1 bagel, 2 tablespoons of cream cheese, 1 yogurt, 2 cups of fruit, 16 fluid ounces of juice

  2. 1 bagel, 2 tablespoons of butter, 1 yogurt, 1 cup of fruit, 16 fluid ounces of juice

  3. 1 bagel, 2 tablespoons of cream cheese, 2 slices of bacon, 1 fruit, 16 fluid ounces of juice

  4. 1 bagel, 2 tablespoons of butter, 2 slices of bacon, 1 fruit, 8 fluid ounces of juice

Cereal Options

  1. 2 cups of cereal with 1 cup of milk, 8 fluid ounces of juice

  2. 2 cups of cereal with 1 cup of milk, 1 fruit

  3. 2 cups of cereal, 1 fruit, 16 fluid ounces of juice

Cottage Cheese Options

  1. 1 cup cottage cheese with 1 cup of fruit, 16 fluid ounces of juice

  2. 1 cup of cottage cheese with ½ cup of granola,

  3. 1 cup of cottage cheese, ¼ cup of granola, 1 cup of fruit

Egg Omelet Combinations – NO MEAT: (use any other ingredient to fill your omelet from the “FREEBIES” list)

  1. 3 egg whites with½ cup shredded cheese, 2 slices of toast with 1 tablespoon of butter
  2. 3 egg whites with ½ cup shredded cheese, 2 cups of fruit
  3. 3 egg whites, 2 slices of toast with 2 tablespoons of butter, 2 cups of fruit, 8 fluid ounces of juice
  4. 3 egg whites with ½ cup shredded cheese, 16 fluid ounces of juice
  5. 3 egg whites with ½ cup shredded cheese, 1 cup of fruit, and 8 fluid ounces of juice
  6. 3 egg whites, 2 cups of fruit, and 16 fluid ounces of juice, 2 slices of toast with 2 tablespoons of cream cheese
  7. 3 egg whites with ½ cup shredded cheese, 1 yogurt with 1 cup of fruit
  8. 3 egg whites with ½ cup shredded cheese, 8 fluid ounces of juice, 1 yogurt
  9. 2 eggs, 1 slice of cheese, 2 slices of bread, 1 tablespoon of butter
  10. 2 eggs, 1/4 cup shredded cheese, 8 fluid ounces of juice
  11. 2 eggs, 2 slices of bread, 1 tablespoon of butter, 8 fluid ounces of juice

Egg Combinations – NO MEAT

  1. 2 eggs any way,1 slice of cheese, 2 fruits

  2. 2 eggs any way, 2 slices of toast with 2 tablespoons of butter

  3. 2 eggs any way, 1 cup of fruit, 16 fluid ounces of juice

  4. 2 eggs any way, 1 slice of cheese, 2 slices of toast with 1 tablespoon of butter

  5. 2 eggs any way, 2 slices of toast with 1 tablespoon of butter, and 1 cup of fruit

  6. 2 eggs any way, 2 slices of toast with 1 tablespoon of butter, and 8 fluid ounces of juice

  7. 2 eggs any way with 1 slice of cheese, 1 cup of fruit, 1 yogurt

  8. 3 scrambled egg whites, 2 slices of toast with 2 tablespoons of butter, 1 cup of fruit, and 16 fluid ounces of juice

  9. 3 scrambled egg whites with 1 slice of cheese, 2 slices of toast with 1 tablespoon of butter, 1 cup of fruit, 16 fluid ounces of juice

  10. 3 scrambled egg whites with 1 slice of cheese, 2 slices of toast, and 2 cups of fruit, 16 fluid ounces of juice

  11. 3 scrambled egg whites with 1 slice of cheese, 1 yogurt, 2 cups of fruit, 16 fluid ounces of juice

Egg Omelet Combinations WITH MEAT: (use any other ingredient to fill your omelet from the “FREEBIES” list)

  1. 3 egg whites with ½ cup shredded cheese and 2 ounces of ham, 2 slices of toast
  2. 3 egg whites with ½ cup shredded cheese and 1 slice of bacon, 2 slices of toast
  3. 3 egg whites with 2 ounces of ham, 2 slices of toast with 1 tablespoon of butter, 1 cup of fruit, 16 fluid ounces of juice
  4. 3 egg whites with ¼ cup shredded cheese and 2 slices of bacon, 16 fluid ounces of juice
  5. 3 egg whites with ½ cup shredded cheese and 2 ounces of ham, 8 fluid ounces of juice
  6. 3 egg whites with 2 ounces of ham, 1 yogurt, 1 cup of fruit, 2 slices of toast with 1 tablespoon of butter, 8 fluid ounces of juice
  7. 3 egg whites with ¼ cup shredded cheese and 2 slices of bacon, 1 yogurt, 1 cup of fruit
  8. 2 eggs, 1 slice of cheese, 2 slices of bacon
  9. 2 eggs, 1 slice of cheese, 2 ounces of ham
  10. 2 eggs, 2 slices of bacon, 8 fluid of ounces of juice
  11. 2 eggs, 2 ounces of ham, 8 fluid ounces of juice

Egg Combinations WITH MEAT

  1. 2 eggs any way with 3 slices of bacon

  2. 3 eggs any way with 2 ounces of ham

  3. 2 eggs, 2 ounces of ham, 1 slice of cheese, 1 bagel

  4. 2 eggs, 2 ounces of ham, 2 slices of toast, 1 fruit

  5. 3 egg whites, 2 slices of bacon, 1 slice of cheese, 1 English muffin, 16 fluid ounces of juice

  6. 3 egg whites, 2 slices of bacon, 1 bagel, 1 yogurt, 1 cup of fruit, 8 fluid ounces of juice

  7. 3 egg whites, 2 ounces of ham, 1 slice of cheese, 2 slices of toast with 1 tablespoon of butter, 1 fruit, 8 fluid ounces of juice

French Toast Options (see “Let’s Cook” for the recipe – the recipe makes 4 slices of French Toast)

  1. 4 slices of French toast with 16 fluid ounces of juice

  2. 4 slices of French toast with 1 cup of fruit and 8 fluid ounces of juice

  3. 4 slices of French toast, 1 yogurt, 1 cup of fruit

  4. 4 slices of French toast, 2 cups of fruit

  5. 4 slices of French toast, 1 tablespoon of butter, 1 cup of fruit

Lox Options (add any other ingredient from the “FREEBIES” list)

  1. 3 ounces of lox, 1 bagel, 1 egg any way, 1 fruit

  2. 3 ounces of lox, 1 bagel, 2 tablespoons of cream cheese, 16 fluid ounces of juice

  3. 3 ounce of lox, 1 English muffin, 1 egg any way, 2 tablespoons of cream cheese

  4. 3 ounces of lox, 1 English muffin, 3 scrambled egg whites, 2 tablespoons of butter

  5. 2 ounces of lox, 1 bagel , 1 egg any way, 1 tablespoon of butter, 1 fruit

  6. 2 ounces of lox, 2 eggs any way, 8 fluid ounces of juice

  7.  2 ounces of lox, 2 eggs any way, 1 slice of cheese

  8. 2 ounces of lox, 1 egg any way, 1 slice of cheese, 1 English Muffin, 8 fluid ounces of juice

Pastry Options

  1. 2 cinnamon rolls with 8 fluid ounces of juice

  2. 2 cinnamon rolls with 1 cup of fruit

  3. 2 muffins with 8 fluid ounces of juice

  4. 2 muffins with 1 cup of fruit

  5. 1 Pop-Tart with 1 fruit and 16 fluid ounces of juice

Waffle Combinations: (use syrup and or powdered sugar from the “FREEBIES” list if desired)

  1. 2 waffles with 2 tablespoons of butter, 8 fluid ounces of juice

  2. 2 waffles with 1 tablespoon of butter, 16 fluid ounces of juice

  3. 2 waffles with 2 tablespoons of butter, 1 cup of fruit

  4. 2 waffles with 1 tablespoon of butter, 1 cup of fruit, 8 fluid ounces of juice

  5. 2 waffles with 1 tablespoon of butter, 2 slices of bacon

  6. 2 waffles with 2 tablespoons of butter, 1 slice of bacon

  7. 2 waffles with 1 tablespoon of butter, 1 cup of fruit, 1 slice of bacon

Yogurt Parfait Options (dump yogurt/s in a bowl and top)

  1. 2 yogurts with ½ cup granola, 1 cup of fruit, 8 fluid ounces of juice

  2. 2 yogurts with ½ cup granola, 2 cups of fruit