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Calorie Meals - Breakfasts


 

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Below are the calorie meals for breakfast.  The calories are based on averages or those of the items that I regularly eat.  Computing the calories in the brands or items you eat would benefit your health and wellness plan.

1.  Any like item can be substituted for another with approximately the same caloric value.  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. 
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.  When a particular vegetable is what I consider a good accompaniment to that particular meal, I list the selected vegetable.  BE CERTAIN TO ADD A VEGETABLE TO EACH LUNCH AND DINNER THAT DOES NOT INCLUDE A VEGETABLE.  Failing to do so would result in not eating enough vegetables.  For each 1/2 cup of cooked or 1 cup of fresh, add 30 calories to that meal. 
5.  Any high fiber cereal can be substituted for Fiber One cereal, but be certain to check the calories and add the difference.
6.  Several of the meals contain PB2.  PB2 is a low-fat, low-calorie peanut butter available online.  Please visit the internet links for information on ordering.  If you substitute low-fat peanut butter for the PB2, add 140 calories to that meal for the equal amount of low-fat peanut butter.
7.  Of course, as stated several times throughout the website, if you have any questions please don't hesitate to contact me.
8.  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 memeals 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.


 

Item

 Calories

Item

Calories

Light yogurt

1 Tbl. raisins

1 oz. granola

Caramel coffee

Total

80

35

103

120

338

1/2 c. egg substitute

Turkey sausage patty

1 oz. FF cheese

1/2 grapefruit

Total

60

60

45

40

205

1/2 English muffin

1/4 c. egg substitute

1 oz. FF cheese

Turkey sausage patty

Total

55

30

45

60

190

Lawash bread

1/2 c. egg substitute omelet

1 oz. FF cheese

Salsa

Total

70

60

45

20

195

1 whole egg, "fried"

2 pc. light bread

1 pc. FF cheese

1 tangerine

Total

72

70

30

35

207

2 light waffles

1 c. strawberries

4 Tbl. light whipped topping

1/4 c. FF cottage cheese

Total

140

55

50

40

285

Breakfast pizza

1 c. skim milk

Salsa

Total

170

80

20

270

1 Turkey sausage link

1 light waffle

2 Tbl. light syrup

Total

40

70

50

160

2 light waffles

1/4 c. light syrup

1/2 c. skim milk

1/2 c. canned peaches

Total

140

100

40

68

348

1 English muffin

2 Tbl. PB2

1 Tbl. raisins

1 Tbl. nuts

Total

110

50

35

45

240

1 env. oatmeal

2 Tbl. light syrup

1 Tbl. raisins

1 Tbl. nuts

Total

140

50

35

45

270

1/2 c. Fiber One cereal

1/2 banana

1/2 c. skim milk

1 Tbl. nuts

Total

60

53

40

45

198

Light yogurt

1/2 c. Fiber One cereal

1 necatarine

Total

80

60

60

200

1/2 c. FF cottage cheese

2 pineapple rings

Caramel coffee

Total

80

56

120

256

1/2 c. grits

1 turkey sausage

1/2 English muffin

Total

80

60

55

195

Breakfast casserole

Salsa

1/2 c. grape juice

Total

170

20

70

260

1 envelope oatmeal

2 Tbl. PB2

1/2 c. skim milk

Total

140

50

40

230

1 small apple

2 Tbl. PB2

1 oz. prucuitto & mozzarella cheese

Total

72

50

70

192

1 banana

2 Tbl. PB2

1/2 c. FF cottage cheese

Total

106

50

80

236

2 light waffles

1 c. pineapple delight

1/2 c skim milk

Total

140

98

40

278

Fiber One apple muffin

1 small apple

Baby Bel light cheese wheel

Total

90

72

70

232

2 rice cakes

4 Tbl. PB2

1 c. skim milk

Total

100

100

80

280

1/2 bagel

2 Tbl. light cream cheese

1 Tbl. raisins

Total

55

60

45

160

2 peanut butter pancakes

20 grapes

1/2 c. skim milk

Total

210

68

40

318

2 light waffles

1 c. strawberries

4 Tbl. light whipped topping

Total

140

55

50

245

1 bagel

2 slices bacon

1/4 c. egg substitute

Total

110

92

30

232

Lawash bread

1/4 c. egg substitute omelet

1 oz. FF cheese

1 turkey sausage link

Total

70

30

45

40

185

2 pc light bread

3 Tbl. PB2

4 Tbl. SF jam

1 c. skim milk

Total

70

75

40

80

265

Please visit the recipe page to see the recipe for any item shown as a link or click on that particular recipe.

Printable Version:

 

For a printable version of these calorie meals, please visit the download page, near the top of the page you will find Calorie Meal - Breakfast.


 

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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.
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