The "Fast Food" Diet: Quick and Easy Weight-Loss Meals for Busy People

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Breakfast Choices

(Approximately 400 calories each)

Tomato and Basil Breakfast Wraps

Whisk 1 egg and 2 egg whites and cook in pan with 1 teaspoon olive oil. Fill 2 whole-grain tortillas each with half the eggs, 1 tomato slice, 1 tablespoon chopped basil, and 1 tablespoon reduced-fat shredded cheese. Serve with 1 cup grapes.

Toasted Oat and Berry Yogurt Parfait

Toast 1/2 cup rolled oats and 1 teaspoon cinnamon in a nonstick skillet over medium heat for 4 minutes. Top 1 cup plain nonfat yogurt with toasted oats, 1 cup thawed frozen berries, and 2 teaspoons honey.

Honey-Spice Oatmeal with Bananas

Microwave 3/4 cup rolled oats and 1 1/4 cups water for 2 minutes. Stir in 1 teaspoon cinnamon, 1 teaspoon honey, and 2 tablespoons sliced almonds. Top with 1 small sliced banana.

Cinnamon-Peanut Butter Toast with Apple Slices

Mix 2 tablespoons peanut butter with 1 teaspoon cinnamon and spread on 2 slices whole-grain toast. Top with 1 small sliced apple.

Pineapple Spread on Toast

Mash together 1/2 cup chopped pineapple with 1 cup low-fat cottage cheese and spread on 2 slices whole-grain toast. Sprinkle with 2 tablespoons sliced almonds.

Banana-Nut French Toast

Lightly dip 2 slices whole-grain bread into mixture of 2 beaten eggs and 1 teaspoon cinnamon. Cook in pan with 1 teaspoon olive oil for 3 minutes on each side. Top with 1 medium sliced banana and 1 tablespoon sliced almonds.

Banana-Berry Smoothie

Blend 1 cup plain nonfat yogurt, 1 1/4 cups frozen berries, 1 medium banana, 1/2 cup water, and 1 tablespoon honey.

Continued on page 3:  Lunch Choices

 

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