331 calories per half sandwich, 15 grams fat (8 g saturated), 525 mg sodium, 42 mg cholesterol
ready in about 5 minutes;
serves 2
You might need to buy:
- grated cheese - cheddar or your favorite
- thin slice cooked deli ham
- unsalted butter
147 calories per cup, 1 g fat (1 g saturated), 56 mg sodium, 4 mg cholesterol
serves 3
You might need to buy:
- ice
- low-fat vanilla yogurt
- frozen strawberries
- pomegranate or cranberry juice
per muffin 227 calories, 14 grams fat (7 g saturated), 84 mg sodium, 57 mg cholesterol
ready in about 25 minutes;
serves 8
You might need to buy:
- baking powder
- reduced-fat sour cream
- egg
- maple syrup
- finely chopped walnuts
111 calories per serving, 8 grams fat (4 grams saturated), 232 mg sodium, 221 mg cholesterol
ready in about 10 minutes;
serves 2
You might need to buy:
- thinly sliced scallion
- thinly sliced zucchini or asparagus
- sliced red or green pepper
- eggs
- grated reduced-fat mozzarella or cheddar
2 pts
serves 8
You might need to buy:
- whole-wheat flour
- all-purpose flour
- no-sugar-added applesauce
- baking powder
- vanilla extract
- cinnamon
- salt
2 pts
serves 12
You might need to buy:
- 25-calorie packets diet hot cocoa mix
- semi-sweet mini chocolate chips
- salt
about 230 calories, 17 grams of fat per omelet
serves 4
You might need to buy:
- goat cheese
- eggs
about 350 calories, 27 grams of fat per omelet
serves 4
You might need to buy:
- eggs
- bacon
- shredded Cheddar cheese
About 245 calories, 18 grams fat per omelet
serves 4
You might need to buy:
- plum tomatoes
- eggs
- olive oil
- butter or margarine
You might need to buy:
- eggs
- buttermilk
- white flour
- whole wheat flour
- soda
- salt
- bran cereal