Breakfast Zone Omelette

Ingredients:

    1.5 oz. deli style turkey slices chopped (1 protein block)
    2 egg whites (1 protein block)
    1 oz. reduced fat cheddar cheese (1 protein block)
    1/3 tsp. olive oil (1 fat block)
    6 sliced olives OR 2 crushed macadamia nuts (2 fat blocks)
    1 1/2 cups cubed honey dew melon (3 carb blocks)

Directions:

    Heat oil in skillet add egg white until slightly set add meat, cheese and olives.

    Fold and turn and heat until cooked. Serve with melon.

 

Oat Breakfast

Ingredients:

    2 cups plain, nonfat yogurt (2C, 2P)
    2 cups nonfat cottage cheese (8P)
    4 oz. old fashion oats, uncooked (8C)
    4 tablespoons silvered almonds (4F)

    Spices:

    4 teaspoons vanilla extract
    Allspice to taste

Directions:

    Blend together, refrigerate overnight (this softens the oats).

Remark: 4 servings, 3 blocks each (serving size is 1 cup)

 

Chocolate Oatmeal

Ingredients:

    2/3 C. cooked oatmeal [2C]
    1 cup of soymilk [1C,1P]
    2 scoops of chocolate protein powder [2P]
    Splenda sweetener
    Slivered almonds (amount depends on how much fat is in milk. 1tsp = 1 block)

Directions:

    Cook oatmeal in soymilk (in place of water) sprinkle with Splenda and almonds. Enjoy! If you choose to use regular protein powder, you could add chocolate soymilk instead of plain.

 

Creamy Cinnamon Oatmeal

Ingredients:

    3 tblsp. original oatmeal, raw (3 C)
    3/4 cup cottage cheese (3 P)
    1 sweet and low packet
    3 tsp slivered almonds (3 F)
    cinnamon

Directions:

    Cook oatmeal in microwave with 1/2 cup water for 2 minutes.

    Mix in cottage cheese, cinnamon, and sugar substitute.

    Put back in microwave for 10 seconds to heat cottage cheese. Then sprinkle almonds on top.

Remark: Serve one 3 block meal

 

French Toast

Ingredients:

    2 egg whites and 1 whole egg or 1/2 cup egg substitute (2 protein)
    2 slices light bread (2 carbs - check label for nutrition information)
    3 tablespoons light syrup (2 carbs)
    1/3 teaspoon butter (1 fat)

Directions:

    Mix egg batter in small bowl.

    Place bread in egg mixture and let side soak, flip and repeat.

    Cook bread over medium heat until done.

    Repeat with second slice of bread.

    Add butter and syrup to French toast, and enjoy.

Breakfast can be a challenge, especially for kids. Here's a recipe for French Toast that yields 2 blocks protein, 4 blocks carbs, and 1 block of fat. Add six pieces of turkey bacon and you'll have a great 4 block breakfast.

Oat Waffle with Cheese Omelette

Ingredients:

    Oat waffle

    2/3 cup old fashioned rolled oats (2 blocks carb)
    2/3 cup water
    1/4 teaspoon salt or to taste
    3 ounces of hot baby food apricots as a sauce (1 block carb) OR spread with 1 1/2 tsp old-fashioned peanut butter (3 blocks fat)

    Cheese Omelet

    4 egg whites (2 blocks protein)
    Three drops yellow food coloring
    Sprinkle of salt, optional

Directions:

    Blend oat waffle ingredients in blender. Bake in pre-heated waffle iron sprayed with non-stick spray for 8-10 minutes. Don't open waffle iron until steam stops coming out.

    Add 1 oz. of low-fat cheese (one block protein) when folding the omelette.

If you need a 4 block meal, add 1/4 of an apple to oatmeal in blender, and use 4 oz of baby food. The apple in the oat mixture helps to make the waffle turn brown as it is baking, and it will be a bit softer. Or alternately, you can use 1 cup of oats to 1 cup water to give 3 blocks of carbohydrate.

 

Skillet Breakfast Hash

Ingredients:

    3 oz. cooked meat (Roast beef, ham, etc.)[3P]
    1/3 cup diced cooked potato[1C]
    1 cup chopped tomato[1C]
    Chopped onion, green pepper, mushrooms, to taste
    Salt, pepper and Worcestershire sauce, to taste
    1 teaspoon olive oil[3F]
    1/4 cantaloupe[1C]

Directions:

    In a non-stick pan, sauté onion, green pepper and mushrooms in the oil until tender.

    Add cooked meat, potato, vegetables, spices and Worcestershire sauce.

    Cook, stirring, until heated through.

Remark: Makes a 3-block Zone Meal

Blueberry Cottage Cheese

Ingredients:

    3/4 cup low fat cottage cheese (3P)
    1/2 cup plain yogurt (1P and 1C)
    1/3 cup unsweetened applesauce (1C)
    1 cup blueberries (fresh or frozen) (2C)
    4 teaspoons slivered almonds (4F)

Directions:

    Place blueberries and applesauce, nutmeg and cinnamon in a blender and pulse 2 or 3 times.

    In a medium bowl, combine blueberry mixture, yogurt and cottage cheese.

    Sprinkle with almonds and serve.

 

Cheese Pancakes

    ¼ cup flour
    1 cup 2% cottage cheese
    1 cup egg substitute
    2 teaspoons canola oil
    2 cups mixed berries, divided

Mix the first 4 ingredients and cook on a griddle. Top each serving with  1 cup of mixed berries.

Old-Fashioned Waffles

    2 cups oat flour
    1 tablespoon baking powder
    ½ teaspoon baking soda
    1 teaspoon sweetener
    1 teaspoon salt
    1 ½ cups non-fat plain Greek yogurt
    ¾ cup egg substitute
    1 tablespoon canola oil
    3 egg whites

Using an electric mixer, combine first eight ingredients and mix until combined. Beat egg whites until stiff and fold into batter. Use ½ cup of the batter for each waffle, and cook according to waffle iron instructions.

Oat Flour Pancakes

    1 cup oat flour
    2 teaspoons baking soda
    ½ teaspoon salt
    1-2 packets sweetener
    28 g protein powder
    ¾ cup milk
    1 teaspoon canola oil
    1 teaspoon pure vanilla extract
    ¼ cup egg substitute
    1 cup mixed berries

Mix the first 5 ingredients together. Mix the next 4 ingredients together, then add to the dry mixture. Cook on a griddle. Top each with ½ cup of the berries.

Breakfast Sandwich

    1 whole wheat English muffin
    1 slice low-fat cheese, any variety
    1 slice Canadian bacon
    1 tablespoon mustard
    ¼ cup eggbeater or liquid egg whites
    Fresh spinach
    2 slices fresh tomato
    1 teaspoon olive oil

Place Canadian bacon, cheese and mustard on English muffin and place in toaster oven. Cook until cheese is melted. In the meantime, cook the egg product in skillet with the olive oil. To assemble, place egg product on English muffin with mustard, bacon, and cheese. Add spinach and tomato.

Quick Oatmeal Breakfast

    1/3 cup cooked oatmeal
    1/3 cup unsweetened Applesauce
    14 g protein powder
    1 cup 2% milk
    Toasted slivered almonds

Slowly add milk to protein powder, stirring constantly to avoid lumps. Add cooked oatmeal and applesauce to this mixture; stir thoroughly and enjoy. Garnish with the toasted almonds.

Quick Eggs on English Muffin

Ingredients:

    3 Egg Whites [1.5P]
    1 1/2 Oz. Part Skim Mozzarella* [1.5P, 3F]
    1 Light English Muffin** [3C]

Directions:

    Whip the 3 egg whites and cook in a frying pan with a little bit of Non-stick spray such as Pam.

    Then when the eggs are almost done, slice half of the cheese and put in on top of the eggs so it melts.

    Then toast the English Muffin and put the egg/cheese on it. Eat the other half of the cheese separately.