e-mail me
WelcomeSearch Engine & Site MapWhat's NewGo to HealthMy StoryThe Five D'sTool Box for SuccessM & M's - Menus & MealsGo to Health ContractSetting S-M-A-R-T GoalsFor the FamilyWell Said!Page ThreeWhy?NewsPhoto AlbumsInternet LinksAboutFAQSurvey - MayContact MeMessage Board

Exchange Menu - Breakfasts


 

Return to Home page. Search Engine & Site Map for this site.

 

Below are the exchange menus for breakfast.  In addition to the exchanges, you will find the calories for each menu.  These are not the exact calories, but rather an estimation based on the average caloric value of each exchange.  These amounts are shown on the M & Ms page under tips.

Tips for following the exchange menus:

1.  Any item from an exchange group can be substituted for another.  For instance, if I have 1/2 orange shown and you prefer an apple, have a half an apple instead.  Any serving of fruit shown can be substituted for a 1/2 c. of canned fruit.  Two tablespoons of raisins can be substituted for any other dried fruit.  If the menu shows a bagel and you don't have bagels in the house, substitute two pieces of light bread (or one piece of regular bread).  One ounce of a particular meat can be substituted for an equal amount of another meat.  If a cup of regular milk is substituted for skim milk, you will need to add a fat exchange to that menu. 
2.  I use the following abreviations:  FF - fat free, SF - sugar free, RD - reduced fat
3.  If a fruit is shown as "1" piece, it is 1 small piece.  If a fruit is shown as a "1/2" piece, it is a 1/2 of a large piece.  All fruit that is canned should be in its own juice or unsweetened.
4.  Where the item shown is "vegetables", select your vegetables of choice.  This is usually when preparing an omelet.  I normally use broccoli, green peppers, mushrooms and onions. 
5.  Of course, as stated several times throughout the website, if you have any questions please don't hesitate to contact me.
6.  This information is correct to the best of my knowledge.  However, I have been known to make mistakes.  Hopefully there aren't any in these menus as I've done my best and taken a considerate amount of time to check, double check and triple check.  If you find an error, please let me know and I will be certain to correct it.


 

 Exchanges  Menu  Exchanges Menu 

1 Starch

2 Meat

1/2 Fat

1 Fruit

(295 calories)

1/2 bagel

1 turkey sausage

3/4 c. egg substitute

1/2 c. orange juice

(prepared as sandwich)

1 Starch

2 Meat

2 Vegetables

(250 calories)

 

1 light tortilla

1/2 c. egg substitute

1 c. chopped vegetables

1 oz. FF cheese

Salsa

(prepared as buritto)

1 Starch

2 Meat

1 Fruit

(260 calories)

2 pc. light bread

2 egg whites

1 slice FF cheese

1/2 c. grape juice

(prepared as sandwich)

2 Meat

2 Fat

1 Starch

(290 calories)

2 eggs, hard boiled

2 pc. light bread

Mustard

(prepared as deviled eggs)

2 Starch

1 Fruit

1 Fat

(265 calories)

1 envelope oatmeal

2 Tbl. raisins

1/2 oz. nuts, chopped

1 Starch

1 Meat

1/4 Dairy

(160 calories)

2 pc. light bread

1/2 c. egg substitute

1/4 c. skim milk

(prepared as French toast)

2 Meat

2 Fat

1 Vegetable

(235 calories)

2 eggs, "fried"

Stewed tomatoes

(eggs are "fried" in tomatoes)

1 Starch

2 Meat

1 Vegetable

(225 calories)

1 light English muffin

2 veggie/soy sausage

1 pc. FF cheese

1/2 c. egg substitute

(prepared as omelet)

2 Starch

1 Fruit

1 Meat

2 Fat

(370 calories)

1 envelope oatmeal

2 Tbl. raisins

2 Tbl. peanut butter

1 Starch

1 Meat

1 Fruit

(200 calories)

1 light waffle

1 c. strawberries, sliced

1/4 c. FF cottage cheese

4 Tbl. light or FF Cool Whip

(prepare as Belgian waffle)

2 1/2 Meat

2 Vegetable

1 Fruit

(200 calories)

1/2 c. egg substitute

1 c. chopped vegetables

1 oz. FF cheese

10 grapes

(prepared as omelet)

1 Starch

1 Meat

1 Fruit

(200 calories)

1/2 bagel

1/4 c. FF cottage cheese

1/2 c. tropical fruit salad, canned

1 Starch

1 Fat

1 Fruit

1/2 Dairy

(225 calories)

1/2 c. Fiber One cereal

1/3 oz. almonds, chopped

2 Tbl. raisins

1/2 c. light soy milk

1 Meat

1 Fat

1 Fruit

(165 calories)

2 Tbl. peanut butter

1/2 banana

1 Dairy

1 Fruit

1 1/2 Starch

(260 calories)

1 light yogurt

2 Tbl. raisins

1 oz. granola

(mix together)

2 Starch

1 Fruit

1 Fat

1 Meat

(325 calories)

1 light English muffin

1/2 orange

1 egg, hard boiled

1 Starch

1 1/2 Meat

1 Fat

1 Fruit

(275 calories)

1 light English muffin

1/2 c. egg substitute

1 slice bacon

12 cherries

(prepared as sandwich)

2 Starch

1 Fruit

1 Fat

1 Meat

(325 calories)

1 light English muffin

1/2 grapefruit

1 egg, poached

1 Starch

1 Meat

1 Vegetable

1 Fruit

(225 calories)

1 veggie pancake

2 veggie/soy sausage

3 prunes

2 Tbl. FF sour cream

1 Starch

1 Meat

1 Vegetable

1 Dairy

1 Fruit

1 Fat

(350 calories)

1/2 bagel

2 veggie/soy sausage

1 small light yogurt

3 dates

1 Tbl. flax seed, ground

1 Starch

1 Meat

1 Vegetable

1 Fruit

(225 calories)

1/2 bagel

2 veggie/soy sausage

1/2 c. apple sauce

1 Starch

1 Meat

1 Fruit

(200 calories)

1 veggie/soy pattie

1/2 c. FF cottage cheese

1/2 c. tropical fruit salad, canned

1 Starch

1 Meat

1 Fruit

(200 calories)

1 veggie/soy pattie

1 pc FF cheese

1/2 banana

1 Starch

2 Fat

1/2 Dairy

1 Fruit

(270 calories)

1/2 c. Fiber One cereal

1/3 oz. almonds/walnuts, chopped

1 Tbl. flax seed, ground

1/2 c. light soy milk

1/2 c. peaches, canned

1/2 Dairy

1 Fruit

2 Fat

1 Starch

(270 calories)

1/2 c. Fiber One cereal

2 Tbl. raisins

1/2 c. light soy milk

1 Tbl. flax seed, ground

1/3 oz. almonds/walnuts, chopped

1 1/2 Starch

1 Meat

1 Fruit

(240 calories)

Spinach pie

1 oz. RD feta cheese

1/8 cantelope

1 Starch

1 Fat

1 Fruit

1/2 Dairy

(225 calories)

1/2 c. Fiber One cereal

1/2 oz. almonds, chopped

1/2 apple

1/2 c. skim milk

1 Starch

1 Meat

1 Fruit

2 Fat

(290 calories)

1/2 bagel

2 Tbl. peanut butter

1/2 banana

1 tsp. flax seed, ground

1 Starch

1 Fat

1 Fruit

1/2 Dairy

(225 calories)

1/2 c. Fiber One cereal

1/2 oz. almonds, chopped

1/2 c. peaches, canned

1/2 c. light soy milk

1 Starch

1 Meat

1 Vegetable

1 Fruit

(225 calories)

1 veggie package

2 veggie/soy sausage

1 c. watermelon

2 Tbl. FF sour cream

1 Starch

1 Meat

1 Fruit

(200 calories)

1 light English muffin

1 oz. turkey lunch meat

1 nectarine

1 Starch

1 Meat

1 Fat

1 Fruit

(245 calories)

1 light English muffin

1 egg, poached

3 prunes

1 Starch

1 Meat

1 Fat

1 Fruit

(245 calories)

1 light English muffin

1 oz. salami

1 peach

1 Starch

1 Meat

1 Fruit

(200 calories)

1 whole grain waffle

1/4 c. FF cottage cheese

1 c. strawberries, chopped

2 Tbl. FF Cool Whip

(prepared as Belgian waffle)

1 Starch

1 Meat

1 Vegetable

1 Fruit

(225 calories)

1/2 bagel

2 veggie/soy sausage

1/2 pear

1 Starch

1 Fruit

1 Fat

2 Meat

(305 calories)

1/2 bagel

1/2 apple

1 oz. salami

1 pc FF cheese


Printable version:

 

For a printable version of this exchange menu, please visit the download page, near the top of the page you will find Exchange Menu - Breakfast.


 

Return to Home page. Search Engine & Site Map for this site.

All site content © 2009 by Angela Farley. All rights reserved. Visitors are encouraged to use this material for personal use or to share with others to help them reach their goals. No material shall be used for personal gain (i.e. use on another website, publication, etc.). DISCLAIMER: This site is not intended to substitute for medical advice. I'm sharing what's worked for me. If there is any doubt, you are strongly encouraged to seek the advice of a health care professional.
|Welcome| |Search Engine & Site Map| |What's New| |Go to Health| |My Story| |The Five D's| |Tool Box for Success| |M & M's - Menus & Meals| |Go to Health Contract| |Setting S-M-A-R-T Goals| |For the Family| |Well Said!| |Page Three| |Why?| |News| |Photo Albums| |Internet Links| |About| |FAQ| |Survey - May| |Contact Me| |Message Board|