Breakfasts with Benefi ts
21
1
Cuke and
Tomato Yogurt
THE USUAL: Yogurt with honey
and granola
THE UPGRADE:^3 ⁄ 4 cup plain 2%
reduced-fat Greek yogurt (or skyr)
+ 2 Tbsp. thinly sliced cucumber +
6 halved cherry tomatoes + 1 Tbsp.
toasted walnuts + 1 tsp. extra-virgin
olive oil
THE SAVINGS: 23g added sugar
CALORIES 220; FAT 13g (sat 3g, unsat 8g);
PROTEIN 16g; CARB 12g; FIBER 2g; SUGARS 10g
(added sugars 0g); SODIUM 62mg; CALC 13%
DV; POTASSIUM 7% DV
2
Hummus-Zucchini
English Muffi n
THE USUAL: White-fl our bagel with
cream cheese and strawberry jam
THE UPGRADE: 1 toasted whole-grain
English muffi n, split + 2 Tbsp. hummus
+ 2 Tbsp. shaved carrot + 2 Tbsp.
shaved zucchini + 2 tsp. roasted salted
sunfl ower seeds
THE SAVINGS: 30g added sugar
CALORIES 229; FAT 9g (sat 1g, unsat 5g);
PROTEIN 8g; CARB 30g; FIBER 6g; SUGARS 2g
(added sugars 1g); SODIUM 361mg; CALC 9% DV;
POTASSIUM 5% DV
3
Banana-Nut
Shredded Wheat
THE USUAL: Honey-cluster oat cereal
THE UPGRADE: 2 large shredded wheat
biscuits soaked in^1 ⁄ 2 cup 1% reduced-
fat milk +^1 ⁄ 3 cup thinly sliced banana
+ 1^1 ⁄ 2 tsp. warm almond butter + 1^1 ⁄ 2
tsp. toasted sliced almonds + dash of
ground cinnamon
THE SAVINGS: 13g added sugar
CALORIES 322; FAT 8g (sat 2g, unsat 6g);
PROTEIN 12g; CARB 57g; FIBER 9g; SUGARS 13g
(added sugars 0g); SODIUM 72mg; CALC 21%
DV; POTASSIUM 18% DV
4
Pear and Bacon
Whole-Grain
French Toast
THE USUAL: 2 pieces of white-bread
French toast with berry compote and
powdered sugar
THE UPGRADE: 2 slices whole-grain
French toast + 1 slice cooked and
crumbled center-cut bacon +^1 ⁄ 4 cup
thinly sliced pear + 1 Tbsp. shaved
Parmesan cheese
THE SAVINGS: 45g added sugar
CALORIES 294; FAT 11g (sat 4g, unsat 5g);
PROTEIN 18g; CARB 32g; FIBER 5g; SUGARS 8g
(added sugars 2g); SODIUM 519mg; CALC 15%
DV; POTASSIUM 7% DV
3
