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, ½ cup mashed avocado, 8 fluid ounces of juice
  2. 2 slices of toast, ½ cup mashed avocado, 3 egg whites
  3. 1slice of toast, ¾ cup mashed avocado
  4. 2 slices of toast, ½ cup mashed avocado, 1 fruit

Bagel Combinations: (you can swap the bagel for an English muffin OR 2 slices of bread)

  1. 1 bagel, 2 tablespoons of cream cheese, 1 fruit, 16 fluid ounces of juice
  2. 1 bagel, 2 tablespoons of cream cheese, 1 yogurt, 2 cups of fruit
  3. 1 bagel, 2 tablespoons of butter, 16 fluid ounces of juice
  4. 1 bagel, 2 tablespoons of butter, 1 yogurt, 1 cup of fruit

Cereal Options

  1. 2 cups of cereal with ½ cup of milk
  2. 1 cup of cereal with ½ cup of milk, 16 fluid ounces of juice
  3. 1 cup of cereal with ½ cup of milk, 2 cups of fruit
  4. 1 cup of cereal with ½ cup of milk, 1 yogurt, 1 fruit
  5. 1 cup of cereal with ½ cup of milk, 1 fruit, 8 fluid ounces of juice
  6. 2 cups of cereal, 8 fluid ounces of juice
  7. 2 cups of cereal, 1 fruit

Cottage Cheese Options

  1. 1 cup cottage cheese with 1 cup of fruit
  2. ½ cup of cottage cheese with ½ cup of granola
  3. ½ 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 with ¼ cup shredded cheese, 2 slices of toast with 1 tablespoon of butter
  2. 3 egg whites with ¼ cup shredded cheese, 2 cups of fruit
  3. 3 egg whites, 2 slices of toast with 1 tablespoon of butter, 2 cups of fruit
  4. 3 egg whites with ¼ cup shredded cheese, 16 fluid ounces of juice
  5. 3 egg whites with ¼ 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
  7. 3 egg whites with ¼ cup shredded cheese, 1 yogurt with 1 cup of fruit
  8. 3 egg whites with ¼ cup shredded cheese, 8 fluid ounces of juice, 1 yogurt
  9. 2 eggs, 1 slice of cheese

Egg Combinations – NO MEAT

  1. 2 eggs any way with 1 slice of cheese
  2. 2 eggs any way with 2 slices of toast
  3. 2 eggs any way with 1 cup of fruit
  4. 2 eggs any way with 8 fluid ounces of juice
  5. 2 eggs any way with 1 yogurt
  6. 1 egg any way, 2 slices of toast with 1 tablespoon of butter, and 1 cup of fruit
  7. 1 egg any way, 2 slices of toast with 1 tablespoon of butter, and 8 fluid ounces of juice
  8. 1 egg any way, 2 cups of fruit, and 8 fluid ounces of juice
  9. 1 egg any way with 1 slice of cheese, 1 cup of fruit, 1 yogurt
  10. 1 egg any way with 1 slice of cheese, 8 fluid ounces of juice, 1 fruit
  11. 1 egg any way with 1 slice of cheese, 2 slices of toast with 1 tablespoon of butter
  12. 1 egg any way with 1 slice of cheese, 2 slices of toast, 8 fluid ounces of juice
  13. 1 egg any way with 1 slice of cheese, 16 fluid ounces of juice
  14. 3 scrambled egg whites, 2 slices of toast with 1 tablespoon of butter, 1 cup of fruit, and 8 fluid ounces of juice
  15. 3 scrambled egg whites with 1 slice of cheese, 2 slices of toast with 1 tablespoon of butter, and 1 cup of fruit
  16. 3 scrambled egg whites, 2 slices of toast, 2 cups of fruit, and 8 fluid ounces of juice
  17. 3 scrambled egg whites, 2 slices of toast, 1 cup of fruit, and 16 fluid ounces of juice
  18. 3 scrambled egg whites with 1 slice of cheese, 2 slices of toast, and 2 cups of fruit
  19. 3 scrambled egg whites with 1 slice of cheese, 2 slices of toast, and 16 fluid ounces juice
  20. 3 scrambled egg whites with 1 slice of cheese, 2 slices of toast with 1 tablespoon of butter, and 8 fluid ounces of juice
  21. 3 scrambled egg whites with 1 slice of cheese, 1 yogurt, 2 cups of fruit
  22. 3 scrambled egg whites, 16 fluid ounces of juice, 1 yogurt, 1 cup of fruit
  23. 3 scrambled egg whites, 2 slices of toast with 1 tablespoon of butter, 8 fluid ounces of juice, 1 yogurt

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

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

Egg Combinations WITH MEAT

  1. 2 eggs any way with 1 slice of bacon
  2. 2 eggs any way with 2 ounces of ham
  3. 1 egg, 2 ounces of ham, 1 slice of cheese, 1 bagel
  4. 1 egg, 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
  6. 3 egg whites, 2 slices of bacon, 1 bagel, 1 yogurt
  7. 3 egg whites, 2 ounces of ham, 1 slice of cheese, 2 slices of toast, 1 fruit
  8. 3 egg whites, 2 slices of bacon, 1 English muffin, 1 cup of fruit
  9. 3 egg whites, 2 ounces of ham, 1 bagel, 8 fluid ounces of juice, 1 fruit
  10. 3 egg whites, 2 slices of bacon, 1 yogurt, 1 cup of fruit

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

  1. 4 slices of French toast
  2. 2 slices of French toast, 16 fluid ounces of juice
  3. 2 slices of French toast, 1 yogurt, 1 cup of fruit
  4. 2 slices of French toast, 2 cups of fruit
  5. 2 slices of French toast, 1 tablespoon of butter, 1 cup of fruit
  6. 2 slices of French toast, 8 fluid ounces of juice, 1 cup of fruit
  7. 2 slices of French toast, 1 tablespoon of butter, 8 fluid ounces of juice

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

  1. 2 ounces of lox, 1 bagel, 1 egg any way
  2. 2 ounces of lox, 1 bagel, 3 egg whites, 2 tablespoons of cream cheese
  3. 1 ounce of lox, 1 English muffin, 1 egg any way, 2 tablespoons of cream cheese
  4. 2 ounces of lox, 1 English muffin, 3 scrambled egg whites, 1 tablespoon of butter
  5. 1 ounce of lox, 2 slices of toast, 1 egg any way, 1 tablespoon of butter
  6. 2 scrambled eggs with 1 ounce of lox
  7. 1 scrambled egg, 2 ounces of lox, 8 fluid ounces of juice
  8. 1 scrambled egg, 2 ounces of lox, 1 fruit
  9. 3 scrambled egg whites, 3 ounces of lox, 8 fluid ounces of juice

Pastry Options

  1. 1 ½ cinnamon rolls
  2. 1 cinnamon roll with 16 fluid ounces of juice
  3. 1 cinnamon roll with 2 cups of fruit
  4. 1 cinnamon roll, 8 fluid ounces of juice, 1 fruit
  5. 1 cinnamon roll, 1 yogurt, 1 cup of fruit
  6. 1 cinnamon roll, 1 yogurt, 8 fluid ounces of juice
  7. 1 Pop-Tart with 8 fluid ounces of juice
  8. 1 Pop-Tart with 1 cup of fruit
  9. 1 Pop-Tart with 1 yogurt
  10. 1 ½ muffins
  11. 1 muffin with 16 fluid ounces of juice
  12. 1 muffin with 2 cups of fruit
  13. 1 muffin, 8 fluid ounces of juice, 1 fruit
  14. 1 muffin, 1 yogurt, 1 cup of fruit
  15. 1 muffin, 1 yogurt, 8 fluid ounces of juice

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

  1. 2 waffles with 1 tablespoon of butter
  2. 2 waffles with 1 cup of fruit
  3. 2 waffles with 8 fluid ounces of juice
  4. 2 waffles with 1 yogurt
  5. 1 waffle with 1 tablespoon of butter, 1 fruit, 8 fluid ounces of juice
  6. 1 waffle with 1 tablespoon of butter, 2 cups of fruit
  7. 1 waffle with 1 tablespoon of butter, 1 yogurt, 1 fruit
  8. 1 waffle, 2 cups of fruit, 8 fluid ounces of juice
  9. 1 waffle with 1 tablespoon of butter, 2 slices of bacon
  10. 1 waffle with 1 tablespoon of butter, 1 fruit, 1 slice of bacon
  11. 1 waffle, 2 slices of bacon, 8 fluid ounces of juice

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

  1. 2 yogurts with ¼ cup granola and 1 cup of fruit
  2. 2 yogurts with ½ cup granola
  3. 2 yogurts with 2 tablespoons of granola and 2 cups of fruit
  4. 2 yogurts with 2 cups of fruit and 8 fluid ounces of juice