BREAKFAST:

*Canadien Bacon and Egg Scramble:
Dice 1 oz Canadien Bacon and scramble with 2-4 egg whites and/or 1 yolk or ¾- 1½ cup egg substitute (per calorie level).
1 SVG MEAT PROTEIN, 2-4 SVG EGG WHITES OR SUB

Cranberry Nut Oatmeal:
Combine ½ cup old-fashioned prepared oatmeal with 1 T chopped nuts and 1 T. dried cranberries. Sweeten with Splenda or MIN supplement.
1 SVG WHOLEGRAIN STARCH, 1 T NUTS

*Crustless Quiche:
Spray small shallow baking dish with nonstick cooking spray. Beat 3 eggwhites, 1 yolk or ¾ cup egg substitute and pour into dish. Add 1 T fatfree cheese, ¼ cup spinach and ¼ cup sliced mushrooms. Bake on 350 degrees for 15 min until firm.
1 SVG MEAT PROTEIN, 2-4 SVG EGG WHITES OR SUB, 1 SVG NONSTARCHY VEG

Breakfast Wrap:
Scramble 1oz Turkey cooked Sausage, ½ c. egg substitute. Top 1 T. fat-free cheddar cheese and 1 t. dried cranberries. Place in middle of small whole-grain tortilla and fold in ends, roll into wrap.
1 SVG MEAT PROTEIN, 2-4 SVG EGG WHITES OR SUB, 1 SVG WHGR STARCH

Cinnamon Raisin Oatmeal:
Combine ½ cup old-fashioned prepared oatmeal with 1T. raisins and 1 t. cinnamon. Sweeten with Splenda or MIN supplement.
1 SVG WHOLEGRAIN STARCH

*Crab and Asparagus Scramble:
Steam 1 cup asparagus spears until just soft. Scramble l/2 cup egg substitute w/2 T. lump crabmeat. Add diced asparagus spears to scramble.
2-4 SVG EGG WHITES OR SUB, 1 SVG NONSTARCHY VEG

*Also appropriate for use in Weeks 1 and 3 Lean and Mean Cut Plan.

Note: All recipes can be adapted for each caloric level by simply changing amount of egg whites or egg substitute consistent with caloric level (i.e. 2-4 egg whites or 1/2c – 1 cup egg substitute).