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Quick and Healthy Breakfast Ideas continued...

Estimated: Carbohydrate 47 grams, protein 22 grams, fiber 10 grams.

PB&J English Muffin

Toast a whole wheat English muffin and spread 1 tablespoon natural-style peanut butter on one half and 1 tablespoon less-sugar jam on the other half. Enjoy with a whole piece of fruit, such as an orange or banana. Estimated: Carbohydrate 47 grams, protein 10 grams, fiber 7 grams.

Gourmet Cereal Bowl

In a big cereal bowl, put 1 cup of your favorite whole-grain cereal with about 30 grams of carbohydrates and at least 5 grams of fiber. Top with 1/2 cup fresh or frozen berries or banana slices and 1/8 cup toasted nuts (almonds, walnuts, or pecans). Drizzle 3/4 cup nonfat milk or soymilk and stir.

Estimated: Carbohydrate 48 grams, protein 22 grams, fiber 15 grams.

French Toast That’s Ready When You Are

French toast freezes well, so make a little extra on weekends to freeze. Then microwave it for a special weekday breakfast. For one serving, blend together 1 large egg, 1 egg white or 2 tablespoons egg substitute, 1/4 cup nonfat milk or fat-free half-and-half, 1/2 teaspoon vanilla extract, and 1/4 teaspoon ground cinnamon. Soak about 3 small or 2 large slices of whole wheat bread in the egg mixture. Then lightly brown in a nonstick frying pan coated with cooking spray. Top with 1/2 cup fresh or frozen berries or other fruit.

Estimated: Carbohydrate 60 grams, protein 21 grams, fiber 10 grams.

Quick and Healthy Lunch Ideas

Easy Tuna Lunch Salad

Mix one 6-ounce can water-packed tuna (drained) with 3 tablespoons light Italian vinaigrette salad dressing. Then add 1/2 cup grape tomatoes or coarsely chopped tomatoes and 1/8 cup nuts and/or sliced olives. Serve on 2 cups firmly packed spinach leaves. Enjoy with an ounce of whole-grain crackers.

Estimated: Carbohydrate 35 grams, protein 54 grams, fiber 6 grams.

Grilled Tomato and Cheese Sandwich With Soup

Heat a nonstick frying pan coated with cooking spray over medium heat. Add a slice of whole wheat bread and top with 1 1/2 ounces reduced-fat cheese and 3 slices vine-ripened garden tomatoes. Lay a second piece of whole wheat bread on top and coat the top with canola cooking spray. When underside is golden, flip the sandwich over and lightly brown the other side. Serve with a broth or tomato-based soup with about 10 grams of carbohydrate per 1-cup serving.