Breakfast Samples
| Dannon Lite Yogurt 60 calories |
|
| Special K cereal 1/2 cup 60 calories |
Coffee- Black 1 sweet 'n low 0 calories |
| Banana 1/2 serving 64 calories |
Water 1 pint 0 calories |
* 234 Calories
* Need to drink at least 3 water bottles a day.
* Read lables on yogurt to make sure you are not going over the calorie intake.
| Egg 1 boiled 80 calories |
Banana 1/2 serving 64 calories |
| Rye Bread- jewish rye 1 slice 80 calories |
Coffee 0 calories |
| Grape Jelly 1/2 tbs 25 calories |
Water 0 calories |
* 249 Calories
| Cheerios 1 cup 110 calories |
Orange 1 serving 88 calories |
Low Fat Milk 2% |
Coffee or Water 0 calories |
* 258 calories
| Egg 1 boiled 80 calories |
Grape Jelly 1/2 tbs 25 calories |
| MS Farms Veggie Breakfast 1 pattie 80 calories |
Coffee |
| Toast 1 slice 80 calories |
Water 0 calories |
* 265 calories
| Puffed Wheat Cereal 1- 1/4 cup 55 calories |
Grapes 1 cup 106 calories |
| Low Fat Milk 2% 1/2 cup 60 calories |
Coffee or Water 0 calories |
* 221 calories
| Cream of Wheat 1 cup- cooked 126 calories |
Banana 1/2 slice 68 calories |
| Rye Toast 1 slice 80 calories |
Black Coffee 1 Sweet 'n Low 0 calories |
| Grape Jelly 1/2 tbs 25 calories |
Water 0 calories |
* 221 Calories
| Oatmeal cooked in water 1/3 cup 100 calories |
Grape Jelly 1/2 tbs 25 calories |
| MS Farms Breakfast links 80 calories |
Black Coffee |
| Rye Toast 1 slice 80 calories |
Water 0 calories |
* 285 Calories
| Egg 1 Scrambled with water 80 calories |
MS Farms Veggie 1 pattie 80 calories |
| Green or Red bell peppers 1/4 - 1/2 cup chopped 15-30 calories |
Rye Toast with jelly 1 slice 105 calories |
| Mushroom 1 cup raw/sliced 15 calories |
Black Coffee or Water 0 calories |
* 295-310 calories
| Egg 1 scrambled with spray 80 calories |
Mild Green Chiles 2 tbs diced 10 calories |
| Napolitos 2 tbs 5 calories |
Whole Wheat Tortilla 1 serving 120 calories |
Mild Salsa or Ketchup |
Black Coffee or Water 0 calories |
* 245 calories
Tips for easy breakfast
* Use a cast iron skillet with lid to warm tortillas, and spritzing them with Olive oil will prevent food from sticking
* It takes less oil to scramble an egg than to fry them. Using Mozola Spray Olive Oil has 0 calories.
* Add chopped nopalitos and geen chiles to the eggs, then stir and scramble all together.
* With omelletes, you can add more food without many calories by serving sliced green or red bell peppers on the plate for a garnish; 1 large raw, sliced red or green bell pepper is only 22 calories.
* Use Family Dollar or Dollar General's off brand "Pink Stuff" Sweet 'n Low. This works just as well for alot less.
* Use Jewish Rye for toast. This has the most flavor and less calories. To save on bread, you can place this in the freezer until ready to eat.
* If the above food samples are not enough to keep your loved ones full until lunch, you can always add half of a grapefruit for 54 more calories sprinkles with sweet 'n low.
* if you boil 4 to 6 eggs at one time, put the leftovers in the fridge until next time. Instead of Butter or Margarine, use Mrs. Dash herb as added flavor and zest.
* The breakfast goal is around 300 calories per meal, so you can leave room for snacks later.
* Be sure to drink at least 3 water bottles a day.
* Read lables on yogurt brands to make sure you are not going over the calorie intake.
Suggested Menu Planner for Prader- Willi Syndrome
1,000 calories a day diet
Using Real World Foods
- Avalon