My Breakfast Meal Planning List...

BREAKFAST

MEAT 1 Serving Equals: 1 egg (4 per week) 1/4 c. Egg Substitute 2 Egg Whites 1 oz Canadian Bacon 1 oz Ham 1 oz Low Fat Cheese 1 oz Fat Free Cheese 1/4 c Cottage Cheese (1-2%) 2 Tbsp Fat Free Cream Cheese MAY SELECT 1-2 MEAL/WEEK 2 Tbsp Peanut Butter 1oz Reg Amer. or Ched. Cheese

FAT 1 Serving Equals: 1 tsp Reg. Margarine 2 tsp Soft or Whipped Margarine 3 tsp Diet Margarine 1 Strip Bacon 1 Tbsp Cream Cheese 2 Tbsp Light Cream Cheese

CARBOHYDRATES/SUGAR FOODS

SELECT 3 SERVINGS TOTAL FROM CARB FOODS
Either 1 From Each Group or 3 From 1 or 2 From 1 and 1 From 1

STARCH 1 Serving Equals: 1 Slice Bread 1 Biscuit 1/2 English Muffin 1/2 Bagel 1/2 muffin 1 Pancake (4 dia.) 1 Waffle (4" dia.) 1/2 c Grits 1/2 c Oatmeal 1/2 c Cream of Wheat 1 c Special K 1 c Rice Krispies 3/4 c Corn Flakes 3/4 c Grape Nuts Flakes 1/2 c Product 19 1/2 c Wheaties 1/2 c Bran Flakes 1/3 c Raisin Bran 3/4 c Cherrios 1 Lg Shredded Wheat Biscuit 1/2 c Oat Bran Flakes

FRUIT 1 Serving Equals: 1/2 c Orange Juice 1/2 c Apple Juice 1/2 c Grapefruit Juice 1/2 c Pineapple Juice 1/3 c Grape Juice 1/3 c Prune Juice 1/3 c Cranberry Juice 1/3 Cantaloupe 1/2 Banana 1/2 Grapefruit 1 Med Orange 1 Peach 1 1/4 c Strawberries 1/2 c canned fruit (unsweet) 2 Tbsp Raisins 3 Med Prunes

MILK 1 Serving Equals: 1 c Skim Milk 1 c Buttermilk (from skim) 1 c Plain Yogurt (Unsweet) 1 c Flavored Yogurt (NutraSweet) 1 Pk Hot Choc Mix (Sugar Free)