1 cup high-protein whole-grain cereal, such as Kashi GoLean® or Hi-Lo™ 1 Tbsp. flaxseeds
2/3 cup skim, almond, rice, or soy milk 1/2 cup bananas, sliced
Portion out 1 cup cereal and top with flaxseeds, skim, almond, rice, or soy milk, and sliced bananas.
Nutrition Breakdown: 299 calories 22 grams protein 55 grams carbohydrate 4.5 grams fat 13 grams fiber
- For a 400-calorie meal: increase flaxseeds to 2 Tbsp. and increase bananas to 1 cup
- For a 500-calorie meal: increase cereal to 1-1/2 cups, increase milk to 1 cup, increase flaxseeds to 2 Tbsp. and increase banana to 1 cup
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