Oatmeal and Fruit

 Home-Made    breakfast    1700 Calories/Day Plan     Print Flexcipe

Oatmeal is a great addition to any weight loss diet because it is high in fiber, which leaves your stomach full and satisfied.


My Weight Loss Meal:

  • Oatmeal
  • Berries (Fruit of Choice)




Ingredients

To make portion :

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  • 1 1/4 Cup, Milk, 1%
  • 1 1/4 Cup, Oatmeal, Dry, Quick Prep
  • 1 Teaspoon, Brown Sugar
  • 3/4 Cup, Berries, or fruit of choice
  • 1/8 Teaspoon, Cinnamon



Directions:

For the Oatmeal:

  1. Place all the ingredients into a medium microwave safe bowl and stir together. Heat in the microwave on high for 2 minutes.
  2. Then add 15-second increments until the oatmeal is puffed and softened.
  3. Add a little water, if you’d like to make it a little more creamy.

Recipe Notes

The first time making your oatmeal in the microwave, you'll only have to do the 15-second process once, to ensure you're cooking it to your desired doneness. To make your berries or oatmeal sweeter, feel free to add a packet of Splenda. If you don't like berries in your oatmeal, you can add about 1/3 of a medium-size banana in place of the berries.

Waffles and Bacon

 Home-Made    breakfast    1700 Calories/Day Plan     Print Flexcipe

It's important to enjoy the company of your loved ones while eating and still stay on your program. This classic breakfast is great to enjoy with family or friends, and quick to make. The protein shake on the side makes sure your macronutrient ratios for weight loss are maintained.


My Weight Loss Meal:

  • Waffles
  • Bacon
  • Protein Shake




Ingredients

To make portion :

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  • 1 Waffle, frozen
  • 1 Syrup, teaspoon
  • 2 Bacon, slices
  • 1/4 Cup, Milk
  • 1/4 Scoop, protein powder



Directions:

For the waffles:

  1. Prepare waffles according to package instructions

For the Bacon

  1. Heat up a pan over medium heat.
  2. Place your bacon slices on the pan and cook on each side for a minimum of 3-minutes, for a total of 6 minutes.

For the protein drink:

  1. Whisk all ingredients until the protein powder is completely dissolved.

French Toast With Sausage

 Home-Made    breakfast    1700 Calories/Day Plan     Print Flexcipe

It's important to enjoy the company of your loved ones while eating and still stay on your program. This classic breakfast is great to enjoy with family or friends, and it's quick to make. The protein shake on the side makes sure your macronutrient ratios for weight loss are maintained.


My Weight Loss Meal:

  • French Toast
  • Sausage
  • Protein Smoothie




Ingredients

To make portion :

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  • 1 French Toast, Frozen
  • 1 Sausage, Link
  • 1/2 Cup, Milk, 1%
  • 1/2 Scoop, Protein powder
  • 1 Teaspoon, Syrup



Directions:

For the French Toast: 

  1. Cook french toast according to package instructions.

For the Sausage:

  1. Preheat an oven to 350’F.
  2. Line a baking pan with tin-foil.
  3. Place the sausage on the pan and cook for about 20-minutes until internal temperature reaches 165’F for 15-seconds.

For the Protein Smoothie:

  1. Whisk together the milk and protein powder until well combined and smooth.

Toast With Almond Butter And Fruit

 Home-Made    breakfast    1700 Calories/Day Plan     Print Flexcipe

This is a really convenient, healthy breakfast that fits your weight loss needs and the needs of your busy schedule.


My Weight Loss Meal:

  • Toast with Almond Butter
  • Berries
  • Protein Smoothie




Ingredients

To make portion :

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  • For the Toast:
    • 2 Slices, Toast
    • 1 Tablespoon, Almond Butter
    • 1/2 Teaspoon, cinnamon
    • 1/2 cup, Berries

    For the Smoothie: 

    • 1/2 Cup, Milk, 1%
    • 1/2 Scoop, Protein Powder



Directions:

For the Toast:

  1. If you desire, toast you bread to it’s desired doneness.
  2. Equally divide the nut butter and spread evenly on toast.
  3. Top each slice with berries (or fruit of choosing) and cinnamon.

For the Smoothie: 

  1. Whisk together all the ingredients until well combined.

Cereal With Fruit

 Home-Made    breakfast    1700 Calories/Day Plan     Print Flexcipe

A high protein cereal will keep you feeling full and satisfied through your morning. Special K Protein, or similar high protein cereals, give more protein than typical cereal.


My Weight Loss Meal:

  • Cereal with Berries




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1 1/2 Cups, Cereal, High in Protein
  • 3/4 Cups, Milk, 1%
  • 1/2 Cup, Berries



Directions:

  1. Combine all the ingredients for the cereal and enjoy!

Eggs With Cheese And Toast

 Home-Made    breakfast    1700 Calories/Day Plan     Print Flexcipe

Egg Whites are the best source of protein that nature has to offer, and scientific studies have shown they help with weight loss!


My Weight Loss Meal:

  • Egg Omelet
  • Toast
  • Berries




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1 Egg, large
  • 2 Eggs, whites
  • Cup, Cheese, Cheddar Shredded
  • 3 Each, Bread, sliced
  • 1/2 Cups, berries



Directions:

For the Eggs:

  1. In a small pan, lightly coated with vegetable spray.
  2. Place the pan under medium heat.
  3. In a small bowl, whisk together all the ingredients until well combined.
  4. Add the egg mixture to the heated pan.
  5. Let it cook for about 3 minutes or until it’s opaque and you can flip it over.
  6. Remove from the heat and enjoy.

Burger King Double Hamburger with a side of Applesauce

 Restaurant    lunch    1700 Calories/Day Plan     Print Flexcipe

Sometimes, you just need a hamburger! If you do, take apple sauce on the side instead of the fries so you can satisfy that craving and still meet your weight loss nutrition goals.


My Weight Loss Meal:

  • Double Hamburger
  • Applesauce




Ingredients

To make portion :

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  • 1 Double Hamburger
  • 1 Applesauce



Directions:

  1. You can enjoy this meal with water, seltzer or your favorite diet soda.
  2. You can enjoy some ketchup or mustard as you like on your burger.
  3. You can also enjoy a slice of cheese on the hamburger as well, if you like.

Burger King Croissan’Wich Ham, Egg & Cheese

 Restaurant    breakfast    1900 Calories/Day Plan     Print Flexcipe

Ham is a tasty, lean breakfast meat alternative to sausage and bacon that fits right into a weight loss program!


My Weight Loss Meal:

  • Croissan’Wich Ham, Egg & Cheese




Ingredients

To make portion :

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  •  1 Croissan’Wich Ham, Egg & Cheese



Directions:

  1. You can enjoy your meal with hot coffee or tea with 1 creamer and 1 Splenda.

Panera Bread Avocado, Egg White & Spinach on Sprouted Grain Bagel Flat

 Restaurant    breakfast    2200 Calories/Day Plan     Print Flexcipe

Egg Whites are the best source of protein that nature has to offer, and scientific studies have shown they help with weight loss!


My Weight Loss Meal:

  • Avocado, Egg White & Spinach on Sprouted Grain Bagel Flat




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1 Avocado, Egg White & Spinach on Sprouted Grain Bagel Flat



Directions:

  1. You can enjoy your breakfast sandwich with your favorite coffee or tea with 1 creamer and 1 splenda.

Hummus and Pita Chips

 Home-Made    Afternoon Snack    1900 Calories/Day Plan     Print Flexcipe

Hummus comes from chickpeas, a legume that offers fiber and protein to keep you feeling full.


My Weight Loss Meal:

  • Pita Chips
  • Hummus




Ingredients

To make portion :

scpT - Change Serving Size Preferences

For Hummus

  • 4 Tablespoons, Hummus

For Pita chips

  • 3 Pieces, Pita Chips



Directions:

For Hummus and Pita Chips

  1. Dip your Pita Chips in the hummus, and enjoy!

Recipe Notes

Hummus comes in many different flavors and varieties such as olive, garlic and roasted red pepper. Just pick which flavor most pleases you.