#1 Mixed grain bread with a little almond butter, sliced banana, raisins on top, and a sprinkling of cinnamon; serve with a glass of low fat milk.
#2 High fiber cereal, topped with mixed nuts, dried fruit, and a small glass of calcium fortified soy milk.
#3 Natural yoghurt mixed with a chopped apple, berries, and whole grain cereal; served with 100% whole orange juice.
#4 Healthy granola bar, one orange, and a glass of low fat milk.
#5 Whole wheat English muffin, toasted and thinly spread with reduced fat cottage cheese, topped with sliced pineapple; serve with a glass of 100% whole fruit juice.
#6 Natural yoghurt, topped with mixed berries, a teaspoon of ground flaxseeds, a slice of whole grain toast; and a cup of green tea.
#7 Swiss muesli - combine 2 cups of rolled oats, and 1 cup low fat milk or fruit juice, cover and refrigerate overnight. In the morning add 2 grated apples, 1/4 chopped hazelnuts, and 200g of low fat honey yoghurt, mix well (serves 4).
#8 Whole wheat English muffin topped with melted reduced fat cheese, a sliced tomato, and a sliced hard-boiled egg; served with a small glass of 100% pure fruit juice.
#9 Scrambled egg, sprinkled with a teaspoon of ground flaxseeds; served with mixed grain bread, fresh fruit salad, and a small glass of low fat milk.
#10 Cooked oats topped with raisins, dried cranberries, sliced bananas, and calcium fortified soy milk.
#11 Brown rice or barley - cook the night before, then in the morning top with some raisins, sliced apple, a sprinkling of cinnamon, and a little reduced fat milk.
#12 Whole wheat pita half topped with grilled Canadian bacon, a little reduced fat cottage cheese, tomatoes, and mushrooms; serve with 100% pure fruit juice.
#13 Fruit smoothie – add strawberries, kiwi, and a banana to the blender, a cup of natural yoghurt, one teaspoon of ground flaxseeds, and a cup of crushed ice.
#14 Mini wheat cereal, dried fruit, mixed nuts, place in a plastic bag and eat on the way to work with a thermos cup of low fat milk.
#15 Breakfast burrito – scrambled eggs, chopped tomatoes, and a little grated reduced fat cheese, wrapped in a whole wheat tortilla, served with green tea and a slice of fresh ginger.
#16 Whole grain bread topped with kippers, or smoked salmon, and sliced tomatoes; serve with two small apricots, and a cup of low fat milk.
#17 Homemade granola – mix 2 cups rolled oats, 1 cup of wheat cereal, 1 cup dried fruits and seeds, 1/4 cup of flaked coconut.
#18 Multi grain English muffin, toasted and spread with peanut butter, topped with sliced apples, and served with a small glass of calcium fortified soy milk.
#19 Multi grain cereal, topped with raisins, a sliced banana, and low fat milk.
#20 Healthy “blobs” – mix 1/2 cup peanut butter, 1/4 cup nonfat dry milk, 3 cups crushed flake cereal, and 2 tablespoons honey. Form into “blobs” (should make 10). Wrap each blob in plastic wrap and refrigerate. Grab a couple with a travel cup of skim milk and go! (From Nutritionist Alana Unger)
#21 Whole wheat bagel topped with reduced fat cottage cheese, sprinkled with flaxseed; serve with a small bowl of mixed berries, and a cup of herbal tea.
#22 Scrambled tofu, with onions, and peppers, a dash of light soy sauce, and stir-fry with a little olive oil. Serve with whole grain toast, and a glass of calcium fortified soy milk.
#23 Sandwich made with lean ham or turkey, in whole grain bread, topped with sliced tomatoes, and a small glass of reduced fat milk.
#24 Mini whole grain bagel, topped with almond butter, sliced apples, and a glass of 100% whole orange juice.
#25 Sliced melon tossed in a bowl with the pulp of one passion fruit, topped with natural yoghurt, and a handful of muesli.
