Thursday, May 5, 2011

Breakfast Options Under 350 Calories



One of the best ways to control your calorie intake and have a nutritious breakfast is to eat it at home.  As a trainer I am often saving every last minute of sleep so that I can get up at 5:30 a.m., throw some clothes on, brush my teeth/hair, and leave for my first appointment.  I would estimate that 4 out of 7 days/week I just grab a protein shake.  That's right, I skip the coffee even though I get up at the crack of dawn.  No, I'm not a morning person.  Yes, it is painful.  Any day that I have more time for breakfast these are a few of the options that I enjoy:

Flavored Oatmeal Packet    160
Hot Chai Tea    0
8 oz Chocolate Soy Milk Light or 4.5 oz Chocolate Skim Milk    90
Total = 250 calories
   
   
1 Waffle    100
1 Tbsp Maple Syrup    60
8 oz Chocolate Soy Milk Light or 4.5 oz Chocolate Skim Milk    90
Total = 250 calories
   
   
1/4 Cup Grape Nuts Cereal    100
8 oz Chocolate Soy Milk Light or 4.5 oz Chocolate Skim Milk    90
Total = 190 calories

  
1/4 Cup Grape Nuts Cereal    100
8 oz. Skim Milk    91
25 Organic Blueberries, Fresh    20
Total = 211 calories
   
   
1/2 Cup Fiber One Original Cereal    60
8 oz. Skim Milk    91
8 oz. Light Orange Juice    50
Total = 151 calories
   
   
1 Cup Fiber One Honey Clusters    160
8 oz. Skim Milk    91
Total = 251 calories
   
   
1/2 Cup Fiber One Caramel Delight    90
4 oz. Skim Milk    45
8 oz Chocolate Soy Milk Light or 4.5 oz Chocolate Skim Milk    90
Total = 225 calories
   
   
1/2 Cup Fiber One Raisin Bran Clusters    85
8 oz. Skim Milk    91
8 oz. Light Orange Juice    50
Total = 226 calories
   
   
1/2 Cup Kashi GoLean Crunch Original Cereal    95
8 oz. Skim Milk    91
8 oz. Light Orange Juice    50
Total = 236 calories
   
   
1/2 Cup Kashi GoLean Crunch, Honey Almond Flax    100
8 oz. Skim Milk    91
8 oz. Light Orange Juice    50
Total = 241 calories
   
   
Egg White French Toast   
3 Tbsp. Egg Whites    25
2 slices 45 Calorie Bread, 100% Multi-grain    90
1 Tbsp. Honey or 1 Tbsp. Maple Syrup    60
1 tsp. Powdered Sugar and Cinnamon    10
4.5 oz Frappuccino Iced Mocha    85
Total = 270 calories
   

Cheesy Egg  
1 Egg, Scrambled     90
1 Slice American Cheese    80
Coffee    0
3 Tbsp. Non Dairy Flavored Creamer, Liquid    120
4 oz. Orange Juice    55
Total = 345 calories


Florentine Egg White Omelet  
6 Tbsp. Egg Whites    50
1 Slice Thin Swiss Cheese    60
Spinach    7
8 oz Chocolate Soy Milk Light or 4.5 oz Chocolate Skim Milk    90
Total = 207 calories
   

Mexican Egg White Omelet   
4 Tbsp. Egg Whites    33
1 oz. Colby Jack Shredded Cheese    100
1 Tbsp. Salsa Verde (Herdez brand)    5
8 oz. Orange Juice    50
Total = 188 calories

Premier Nutrition Protein Shake (Cosco brand) 
Total = 160 calories

about Sara

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On-site Personal Training & Nutrition Coaching in the Kansas City metropolitan area. I offer personal training at your home or work site. I also offer personalized online nutrition plans and corporate wellness programs. Contact me at saramoser@choicescoach.com with any questions.

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