Meal Plan Comparisons – Breakfast – Home Made
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| Breakfast – French Toast and Bacon | ||
 Instead of this… |
Calories | Fat (g) |
| French toast, 2 slices, made with 2 medium eggs |
335 | 18 |
| Butter, 2 pats | 72 | 8 |
| Syrup, regular, 1/4 cup | 209 | 0 |
| Strawberries, sliced, 1/2 cup | 25 | 0 |
| Bacon, 2 medium slices | 252 | 26 |
| Total | 893 | 52 |
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 Try this… |
Calories | Fat (g) |
| French toast, 2 slices, made with egg substitute |
253 | 7 |
| Syrup, low-cal, 1/4 cup | 115 | 0 |
| Strawberries, sliced, 1/2 cup | 25 | 0 |
| Turkey Bacon, 2 slices | 68 | 5 |
| Total | 461 | 12 |
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 Total savings: 432 calories and 40 grams of fat |
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| Breakfast – Veggie Omelette | ||
Instead of this… |
Calories | Fat (g) |
| Veggie omelette: Eggs, 2 extra large | 173 | 12 |
| Mixed vegetables, 1 cup | 77 | 0 |
| Butter, 1 tsp. | 33 | 4 |
| Multigrain toast, 1 slice | 65 | 1 |
| Butter, 1 tsp. | 33 | 4 |
| Apricot jam, 1 tbsp. | 48 | 0 |
| Fresh fruit compote, 1 cup | 101 | 1 |
| Total | 530 | 22 |
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Try this… |
Calories | Fat (g) |
| Veggie omelette: Egg whites or Egg substitute, 1/2 cup |
105 | 4 |
| Mixed vegetables, 1 cup | 77 | 0 |
| PAM® cooking spray (1/3 of a second) | 2 | 0 |
| Multigrain toast, 1 slice | 65 | 1 |
| Apricot jam, 1 tbsp. | 48 | 0 |
| Fresh fruit compote, 1 cup | 101 | 1 |
| Total | 398 | 6 |
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Total savings: 132 calories and 16 grams of fat |
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| Breakfast – Granola with Yogurt & Fruit | ||
Instead of this… |
Calories | Fat (g) |
| Granola, 1/2 cup | 285 | 15 |
| Dannon® yogurt, low fat, 8 ox. | 210 | 2 |
| Mixed berries, 1 cup | 65 | 1 |
| Total | 560 | 18 |
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Try this… |
Calories | Fat (g) |
| Granola, low fat, 1/2 cup | 210 | 3 |
| Dannon® yogurt, Light’n Fitâ„¢, 6 oz. | 90 | 0 |
| Mixed berries, 1 cup | 65 | 1 |
| Total | 365 | 4 |
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Total savings: 195 calories and 14 grams of fat |
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| Breakfast – Waffles, Fruit and Bacon | ||
Instead of this… |
Calories | Fat (g) |
| Blueberry waffles, two 7-inch | 356 | 11 |
| Butter, 2 pats | 72 | 8 |
| Syrup, regular, 1/4 cup | 209 | 0 |
| Strawberries, sliced, 1/2 cup | 25 | 0 |
| Bacon, 2 medium slices | 252 | 26 |
| Total | 914 | 45 |
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Try this… |
Calories | Fat (g) |
| Blueberry waffles*, two 7-inch | 356 | 11 |
| Syrup, low-cal, 1/4 cup | 115 | 0 |
| Strawberries, sliced, 1/2 cup | 25 | 0 |
| Canadian bacon, 2 slices | 86 | 4 |
| Total | 582 | 15 |
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Total savings: 332 calories and 30 grams of fat |
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*To lower fat and calories in waffles or pancakes:
• Use reduced fat Bisquick® (or similar reduced fat product)
• Use low fat milk in place of whole mile
• Use egg whites or egg substitute for whole eggs (1 large egg = 2 egg whites or 1/4 cup egg substitute)
