In a microwave-safe bowl, crack an egg and whisk with 1
tablespoon of milk. Sprinkle in some garlic powder and ground pepper. Cook
mixture in microwave for about one minute or until eggs are cooked through. Top
with 1 tablespoon of salsa and sprinkle with a tablespoon of reduced-fat
cheese. Have with a slice of whole grain toast topped with trans-free margarine
and/or a small piece of fruit.
Use the microwave method above to scramble an egg. When
done, wrap the egg in a whole wheat tortilla with some sliced bell peppers and
tomatoes. Top with a dash of hot sauce, wrap in foil and bring with you on-the
go.
Have a small bowl of whole grain cereal or bran cereal with
½ cup of low-fat milk. Top your cereal with fresh berries if they'll fit with
your meal plan. To cut back on the amount of carb in a bowl of cereal, use
unsweetened almond milk or unsweetened soy milk, which have fewer carbs and calories
per serving than regular milk.
Make a quick smoothie with ½ cup of non-fat plain Greek
yogurt, 2 tablespoons low-fat milk, and ½ cup of frozen fruit. Blend it all
together and bring it with you on the go. You could also add a tablespoon of
peanut butter, some ground flax or a sprinkle of cinnamon.
Don't want to fuss with the blender? Make a yogurt parfait
instead. In a dish, layer ½ cup non-fat yogurt, ½ cup berries and some chopped
pecans.
Breakfast can be as simple as peanut butter and toast. Toast
a slice of 100% whole wheat bread or an English muffin. Top with 1-2
tablespoons of natural peanut butter or almond butter. You could also top with
some apple or banana slices if it works with your meal plan.
Mix ¼ cup of quick oats with ½ cup water and cook in the
microwave for about 1 minute or until oats are cooked. Stir in 1 teaspoon
Splenda Brown Sugar Blend, some cinnamon, and a small handful of dry roasted
nuts. Add an apple on the side or mix in a tablespoon of dried fruit if
desired.
Portion out ½ cup of cottage cheese and mix in ½ cup canned
peaches. If you don't like peaches, try another fruit like pineapple,
raspberries, blueberries or even diced tomatoes. Add a small handful of nuts on
the side if desired.
source : diabetes.org
