1/2 whole wheat bagel
1 Tbsp. whipped cream cheese
2 oz. smoked salmon (lox) 2 slices tomato
1/2 large grapefruit
Toast half of a whole wheat bagel, scoop out the innards, and fill the bagel with 1 Tbsp. whipped cream cheese, salmon (lox), and 2 slices of tomato. Serve bagel with grapefruit.
Nutrition Breakdown: 291 calories 23 grams protein 35 grams carbohydrate 8 grams fat 5.5 grams fiber of nd or
EGG WHITE AND FRUIT PI
3 hard-boiled eggs, whites only 1/3 cantaloupe, sliced
4 pieces whole wheat melba toast 1 slice reduced-fat Swiss cheese
Peel 3 hard-boiled eggs and slice the whites onto a salad plate. (Discard or save the yolks for another purpose.) To the plate, add sliced cantaloupe, 4 whole Wheat melba toasts and 1 slice of reduced-fat Swiss cheese.
293 calories 23 grams protein 35 grams carbohydrate 7 grams fat 3.5 grams fiber
For a 400 calorie meal: add an egg yolk and increase the cantaloupe to 1/2 of the melon
* For a 500-calonie meal: add an egg yolk and inorsase the cantaloupe to 1/2 of the melon and add 1 cup of low-fat, skim, almond, nice, or soy milk (you may use the milk in a coffee drink, such as a fat-free latte).
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