Layer a 6-ounce cup 2% honey-flavored Greek-style yogurt, 1 cup fresh or frozen raspberries, and 1/2 cup Kashi GoLean Crunch cereal in a glass (you can prepare this the night before and cover with plastic wrap).
352 calories, .5g fat, 9g fiber
More Than Just Cereal
1 cup fiber-rich cereal (such as Multi-Bran Chex) with 1/2 cup fat-free milk and 1/2 medium banana, sliced; 1 hard-boiled egg.
370 calories, 7g fat, 9g fiber
One 3-ounce whole-grain bagel spread with 1 Laughing Cow Light cheese wedge, 1/4 cup raisins.
343 calories, 5g fat, 8g fiber
Combine 1 packet No-Sugar Vanilla Carnation Instant Breakfast, 1 cup fat-free milk, 1 tablespoon almond butter, and 1/2 cup fresh or frozen blueberries in a blender until smooth.
338 calories, 14g fat, 8g fiber
1/2 cup steel-cut oats made with 1 cup fat-free milk. Mix in 1 tablespoon each maple syrup and chopped walnuts.
330 calories, 7g fat, 4g fiber
Peanut Butter Wafflewich
Spread a whole-grain waffle with 1 tablespoon natural peanut butter, layer on 1/2 cup sliced strawberries, and top with a second waffle.
350 calories, 14g fat, 6g fiber
Dunkin' Donuts Egg White Turkey Sausage Flatbread and Lite Latte
360 calories, 6g fat, 3g fiber
Raisin Cereal and Cantaloupe
1 cup Raisin Bran cereal, 1 cup 1% milk, and 1 cup cantaloupe cubes, 225 calories.
2 whole-grain blueberry waffles with 1 tablespoon honey and 2 tablespoons part-skim ricotta cheese, 284 calories.
Toast and Bacon
2 slices reduced-calorie bread with 1 tablespoon almond butter and 2 slices turkey bacon, 240 calories.
Jimmy Dean D-Lights (turkey, sausage, egg white, and cheese on a whole-grain English muffin) and 1/2 cup 1% milk, 300 calories.
1 packet Kashi apple cinnamon oatmeal made with water and 1 short nonfat cappuccino, 280 calories.
Fruit and yogurt parfait with granola and 1 cup black coffee, 250 calories.
Almond Butter Toast
2 slices Pepperidge Farm Light Style soft wheat bread, toasted, with 1 tablespoon almond butter and 1 sliced banana.
2 whole-grain frozen waffles, 2 tablespoons maple syrup, and 1/2 cup orange juice.
Sausage and Cheese English Muffin
1 light Fiber One English Muffin with Morningstar veggie sausage patty and 1 slice of reduced-fat cheese.
Scrambled Egg Whites
3 egg whites scrambled with 1 ounce grated reduced-fat cheddar cheese and 1 sliced scallion; 1 slice whole-grain toast and 1/2 cup orange juice.
Cereal and Cantaloupe
1 cup Fiber One Original Cereal, 1 cup 1% milk, and 2 cups cantaloupe cubes.
1 1/2 cups fruit salad and 2 tablespoons walnuts tossed with 1/2 cup 2% cottage cheese.
1/2 cup steel-cut oatmeal made with water and 1 tablespoon brown sugar, 1/2 cup blueberries, and 1/2 cup skim milk.
Originally published in the May and June 2009 issues of Family Circle magazine.
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