The quickest
way to incorporate the Abs Diet into your breakfast is to combine
potent foods (the Powerfoods) to make meals, such as:
-8-ounce smoothie
-2 tablespoons of peanut butter on whole-grain toast
and 2 slices of Canadian bacon
-1 3⁄4 cups of Shredded Wheat and Bran with 1 cup of
1% milk, 3 links of turkey sausage, and 1⁄2 cup of
berries
-2 scrambled eggs, 2 slices of whole-grain toast,
1 banana, and 1 cup of 1% or fat-free milk
-Cereal made with 3⁄4 cup of high-fiber cereal,
1⁄4 cup of Cap’n Crunch, 2 tablespoons of almonds,
and 3⁄4 cup of 1% or fat-free milk
-1 slice of whole-grain bread with 1 tablespoon of
peanut butter, 1 medium orange, 1⁄2 cup of All-Bran
cereal with 1⁄2 cup of 1% or fat-free milk, and
1⁄2 cup berries
On the weekends or on mornings when you can spare a few
more minutes, these breakfasts will also deliver the appropriate
nutritional punch.
Eggs Beneficial Sandwich
1 large whole egg
3 large egg whites
1 teaspoon ground flaxseed
2 slices whole-wheat bread, toasted
1 slice Canadian bacon
1 tomato, sliced,
or 1 green bell pepper, sliced
1⁄2 cup orange juice
Direction :
1. Scramble the whole egg and egg whites in a bowl. Add ground flaxseed to
the mixture.
2. Fry in a nonstick skillet spritzed with vegetable oil spray, and dump onto the
toast.
3. Add bacon and tomatoes, peppers, or other vegetables of your choice.
Makes 1 serving.
Calories per serving:
399; Protein: 31 g; Carbs: 46 g; Fat: 11 g;
Saturated fat: 3 g; Sodium: 900 mg; Fiber: 6 g
Breakfast Bacon Burger
1 Thomas’ Honey Wheat English
Muffin
1⁄2 teaspoon trans fat–free margarine
1 egg
1 slice low-fat American cheese
1 slice Canadian bacon
Vegetables of choice
Direction :
1. Split the muffin, toast it, and add margarine.
2. Break the egg in a microwavable dish, prick the yolk with a toothpick, and
cover the dish with plastic wrap.
3. Microwave on high for 30 seconds. Let stand for 30 seconds. Add cheese,
egg, and Canadian bacon to the muffin, then nuke for 20 seconds.
4. Add vegetables to taste.
Makes 1 serving.
Calories per serving:
300; Protein: 22 g; Carbs: 28 g; Fat: 11 g;
Saturated fat: 3.5 g; Sodium: 868 mg; Fiber: 3 g
The I-Haven’t-Had-My-Coffee-Yet Sandwich
1 1⁄2 teaspoons low-fat cream cheese
1 whole-wheat pita, halved to
make 2 pockets
2 slices turkey or ham
Lettuce or green vegetable
Direction :
1. Spread cream cheese in the pockets of the pita.
2. Stuff with meat and vegetables.
3. Put in mouth. Chew and swallow.
Makes 1 serving.
Calories per serving:
225; Protein: 10 grams; Carbs: 42 g; Fat: 3 g;
Saturated fat: 1 g; Sodium: 430 mg; Fiber: 6 g
