1 of 8
Chocolate-Peanut Butter Oatmeal
1/2 cup rolled or quick oats made with 1 cup fat-free milk topped with 1 tablespoon creamy natural peanut butter and 2 teaspoons mini semisweet chocolate chips.
365 calories, 13g fat (3g sat.), 5g fiber
2 of 8
Southwestern Egg Scramble
1 whole-grain tortilla stuffed with 1/2 cup egg substitute scrambled with 1/4 cup each diced mushrooms and red pepper, sprinkled with 2 tablespoons reduced-fat cheddar. Eat with 1 cup fresh blueberries.
336 calories, 7g fat (2g sat.), 6g fiber
3 of 8
2 slices whole wheat bread spread with 1 tablespoon sterol-containing margarine (such as Promise Activ Light Spread), 1 teaspoon sugar, and 2 teaspoons cinnamon. Serve with 1/2 cup nonfat vanilla yogurt mixed with 1/2 cup frozen red raspberries.
356 calories, 9g fat (1.5g sat.), 6g fiber
4 of 8
Two 4-inch whole wheat pancakes (prepared with mix such as Quaker Oatmeal Pancake Mix) made with 1 tablespoon chopped walnuts and 1/2 apple, grated, and topped with 1 tablespoon reduced-calorie maple syrup.
340 calories, 7g fat (0g sat.), 7g fiber
5 of 8
DIY Raisin Bran
1 cup bran flakes cereal (such as Kellogg's All-Bran Complete Wheat Flakes) topped with 1/2 cup fat-free milk and 2 tablespoons each raisins and slivered almonds.
306 calories, 7g fat (5g sat.), 9g fiber
6 of 8
McDonald's Fruit & Walnut Salad
Order with a medium Iced Non-Fat Latte and have with one reduced-fat string cheese from home.
310 calories, 10.5g fat (3.5g sat.), 2g fiber
7 of 8
Odwalla Super Protein Bar
Pair this filling bar with a small nonfat Starbuck's Chai Tea Latte.
360 calories, 4.5g fat (1g sat.), 4g fiber
Originally published in the May issue of Family Circle magazine.
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