Breakfast Samples

Dannon Lite Yogurt
60 calories
Special K cereal
1/2 cup
60 calories
Coffee- Black
1 sweet 'n low
0 calories
Banana
1/2 serving
64 calories
Water
1 pint
0 calories

* 234 Calories
* Need to drink at least 3 water bottles a day.
* Read lables on yogurt to make sure you are not going over the calorie intake.


Egg
1 boiled
80 calories
Banana
1/2 serving
64 calories
Rye Bread- jewish rye
1 slice
80 calories
Coffee
0 calories
Grape Jelly
1/2 tbs
25 calories
Water
0 calories

* 249 Calories


Cheerios
1 cup
110 calories
Orange
1 serving
88 calories

Low Fat Milk 2%
1/2 cup
60 calories

Coffee or Water
0 calories

* 258 calories


Egg
1 boiled
80 calories
Grape Jelly
1/2 tbs
25 calories
MS Farms Veggie Breakfast
1 pattie
80 calories

Coffee
1 Sweet 'n Low
0 calories

Toast
1 slice
80 calories
Water
0 calories

* 265 calories


Puffed Wheat Cereal
1- 1/4 cup
55 calories
Grapes
1 cup
106 calories
Low Fat Milk 2%
1/2 cup
60 calories
Coffee or Water
0 calories

* 221 calories


Cream of Wheat
1 cup- cooked
126 calories
Banana
1/2 slice
68 calories
Rye Toast
1 slice
80 calories
Black Coffee
1 Sweet 'n Low
0 calories
Grape Jelly
1/2 tbs
25 calories
Water
0 calories

* 221 Calories


Oatmeal cooked in water
1/3 cup
100 calories
Grape Jelly
1/2 tbs
25 calories
MS Farms Breakfast links
80 calories

Black Coffee
1 Sweet 'n Low
0 calories

Rye Toast
1 slice
80 calories
Water
0 calories

* 285 Calories


Egg
1 Scrambled with water
80 calories
MS Farms Veggie
1 pattie
80 calories
Green or Red bell peppers
1/4 - 1/2 cup chopped
15-30 calories
Rye Toast with jelly
1 slice
105 calories
Mushroom
1 cup raw/sliced
15 calories
Black Coffee or Water
0 calories

* 295-310 calories


Egg
1 scrambled with spray
80 calories
Mild Green Chiles
2 tbs diced
10 calories
Napolitos
2 tbs
5 calories
Whole Wheat Tortilla
1 serving
120 calories

Mild Salsa or Ketchup
2 tbs
30 calories

Black Coffee or Water
0 calories

* 245 calories


Tips for easy breakfast
* Use a cast iron skillet with lid to warm tortillas, and spritzing them with Olive oil will prevent food from sticking
* It takes less oil to scramble an egg than to fry them. Using Mozola Spray Olive Oil has 0 calories.
* Add chopped nopalitos and geen chiles to the eggs, then stir and scramble all together.
* With omelletes, you can add more food without many calories by serving sliced green or red bell peppers on the plate for a garnish; 1 large raw, sliced red or green bell pepper is only 22 calories.
* Use Family Dollar or Dollar General's off brand "Pink Stuff" Sweet 'n Low. This works just as well for alot less.
* Use Jewish Rye for toast. This has the most flavor and less calories. To save on bread, you can place this in the freezer until ready to eat.
* If the above food samples are not enough to keep your loved ones full until lunch, you can always add half of a grapefruit for 54 more calories sprinkles with sweet 'n low.
* if you boil 4 to 6 eggs at one time, put the leftovers in the fridge until next time. Instead of Butter or Margarine, use Mrs. Dash herb as added flavor and zest.
* The breakfast goal is around 300 calories per meal, so you can leave room for snacks later.
* Be sure to drink at least 3 water bottles a day.
* Read lables on yogurt brands to make sure you are not going over the calorie intake.

Suggested Menu PlannerĀ for Prader- Willi Syndrome
1,000 calories a day diet
Using Real World Foods
- Avalon


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