Constitutes 6-servings of 215g per recipe; total calories is 113.5. Nutritional content is rich in Protein 9.7g, Sodium 556mg, 35g of Fat and 11.3g Carbohydrates.
- 1-medium red pepper
1 ½ cup egg beaters
2 garlic cloves
¾ cup bisquick of low fat baking-mix
20-ounces frozen chopped broccoli/spinach
4-ounce part-skim mozzarella cheese
- First thaw, clean, rinse broccoli.
Place ½ of broccoli in 11×7 glass pan sprayed with Pam.
Put ½ peppers, ½ onion and cheese over the mix.
Put the remaining onion, pepper and broccoli over the mix.
Blend egg beaters, bisquick, garlic, salt, milk and pepper in blender and mix.
Pour entire mixture over broccoli in pan.
Bake for 50 minutes at 400 degrees.
Once cool, cut into 6-pieces.
Constitutes one serving of 261g per recipe; total caloric value is 111.3. The meal is cholesterol free and is rich in Carbohydrates. Preparation and cook time takes 2-min each.
- ½ cup water
1/8 tsp ground cinnamon
1-tbs dried cranberries
3-tbs of uncooked oatmeal
½ cup of unsweetened applesauce
- Mix all ingredients in one piece.
Microwave for 1 to 2-min.
Meal constitutes one serving of 122g per recipe; total calories are 215.0. The nutritional content constitutes high protein levels and 28% of Daily fat requirement. Preparation and cook time takes 5 minutes each.
- 1-tsp mustard
1-Whole Wheat English muffin
¼ tsp vinegar
2-tsp of low fat mayonnaise
1-sliced hardboiled egg, sliced into 8-pieces
- Mix mayonnaise, vinegar and mustard to sauce.
Cut muffin into 2 and toast by pouring sauce over each half, place egg-slices over, pepper and salt as needed.
Honey Banana Toast 2-points per serving
Constitutes 2 servings of 87g per recipe, total caloric value is 96.7. This breakfast offers 2 points per serving; Fat constitutes 25% of daily requirement. Preparation and cook time takes 5-min each.
- ½ teaspoon ground cinnamon
Low fat cooking spray
1-tablespoon skim milk
2-slices Weight-Watchers white bread
- Beat egg on a bowl with mixture of salt and milk.
Add 2-slices of Weight-Watchers bread and turn to coat using egg mixture
Heat frying pan and coat using low fat cooking spray. Fry bread for 2-minutes.
Turn-over and fry again for 2-minutes
Place French-toast on warm sauce then add pieces of one small banana between the slices.
Drizzle meal with honey after sprinkling in cinnamon.
Constitutes 8 servings of 148g per recipe; total caloric value is 192.1. This breakfast is high in Protein and very low in cholesterol. Preparation and cook time is 15-min and 35-min respectively.
- 4-egg whites
½ tablespoon olive oil
1-cup non fat cooked-ham, cut into cubes
1-cup grated low fat cheddar cheese
2-teaspoons baking powder
2-cups potatoes cut into cubes
½ cup chopped onion
- Heat oil on medium heat in large oven-proof pan. Sauté ham, potato and non-green onion until potato is tender.
Whisk egg, baking powder and egg whites until the mixture is frothy. Add green-onion to pan.
Slowly pour egg mixture into pan and cover vegetable and ham ingredients. Sprinkle cheese over mixture.
Preheat oven to 375F. Cook until egg is set for 25-minutes.
Breakfast constitutes 24-servings of 46g per recipe, total calories is 84.9. The caloric content constitutes high protein.
- 2-tbs of molasses
2-cups fat unsweetened applesauce
2 ½ tsp baking soda
2-cups fat free buttermilk
1 ½ cups all-purpose flour
½ cup sugar
- 1 or 2 granny smith apple, cored and chopped
- 1-cup old fashioned oats
- ½ tsp nutmeg
- 1-tsp cinnamon
- ¼ tsp ginger
Create mixture of dry ingredients in bowl. Add molasses, eggs, buttermilk and applesauce, then mix well. Add chopped apple and mix tenderly.
Bake in greased muffin for 15 to 17-minutes at 350F.
Breakfast constitutes 2 servings of 239g per recipe, the total calories is 361.4. The meal is low in fat and rich in Carbohydrates and Proteins.
- 1-large egg
6-fresh sliced strawberries
4-slices cinnamon raisin bread of 3/8-inch thickness
2-tbs warm maple syrup
1- Medium sliced ripe banana
2-tablespoons mild cream-cheese (at room-temp)
¼ cup low fat milk
- Spread cream cheese on 4 bread slices
Put banana slices on 2 slices of bread and top with remaining bread
Mix vanilla, milk and egg in a small bowl, use folk to beat lightly
Melt butter over medium heat in a large non-skillet
Dip sandwiches briefly, one at a time onto egg mixture
Put all sandwiches on skillet. Cook each side for 3 to 4-minutes.
Place piece on plate, top with 3-tbs sliced strawberries and 1-tbs maple syrup
Constitutes 4 servings of 185g per recipe, the total calories is 155.7. The caloric nutrient constitutes Protein 9.5g, Sodium 458.1mg and Carbohydrates 12.7g.
2-teaspoons olive oil
¼ teaspoon ground pepper
2-redbell peppers, seeded and sliced in small bits
2-minced garlic cloves
½ teaspoon crumbled dried thyme leaves
1-small potato, cooked and sliced thinly
- Heat oil in medium non-stick skillet with oven proof for 7 to 8-minutes sauté bell peppers, garlic and onion until soft.
Stir in thyme and potato: cook stirring for 5 minutes.
Using small bowl, beat eggs, pepper, egg whites and salt lightly. Pour mixture over vegetable, stirring slowly to mix.
Minimize heat and cook for 12 to 15-minutes without stirring until egg is ready.
Broil frittata for 2-minutes.
Breakfast constitutes 4-servings of 137g per recipe, the total calories is 244.3g. Calorie includes Protein 15.2g, 36% Daily Fat-requirement and Carbohydrates 22.6g.
- 3-green shallots, slice
4 (60g) flour tortillas
60g low fat cheese
2-tbs fresh coriander leaves, chopped
2-teaspoons skim milk
1-teaspoon chopped red-chile
- Warm tortilla as instructed.
Lightly spray olive oil on non-stick saucepan.
Add chilli and shallots.
Over medium heat, cook, stir for 2-min.
Beat eggs lightly with season and milk to taste.
Over medium heat, stir for 3-min.
Put warm tortillas on plates.
Top content with egg mixture, sprinkle cheese and coriander.
Roll-up and serve.
Breakfast constitutes 24 servings of 47g per recipe; the total calorie is 109.3g. The Weight Watchers calorie nutrients includes Protein 1.8g, 17% Daily Fat-requirement and Carbohydrates 21.5g.
- 1-large egg
2-tsp lemon peel
2-cups all-purpose flour
3-tbs vegetable oil
1-large egg white
2/3 cup brown sugar
1-tbs fresh lemon juice
1/3 cup buttermilk
1/3 cup powdered sugar
½ tsp table salt
1 ½ tsp baking powder
½ cup golden raisins, seedless
1-tsp ground cinnamon
- Preheat oven to 350 degrees F.
Use cooking spray to coat 24 mini muffin tins.
Mix oil and brown sugar.
Beat in egg white, egg, lemon zest and bananas.
Using separate bowl, whisk together salt, baking-powder, flour and cinnamon.
Slowly stir ½ of flour mixture into banana mix, stir in buttermilk. Put remaining flour mixture and raisins.
Separate butter between muffin pans.
Bake for 10 – 12-min and test using toothpick.
Allow pan to cool for 10-min before placing onto a rack to cool further.
Make frosting by blending lemon juice and powdered sugar.
Breakfast constitutes 6-servings of 129g per recipe; total caloric value is 285.3. The breakfast is also rich in carbohydrates with low fat content.
- 1-large egg white
2-large ripe bananas
¾ cup rolled oats
½ cup chopped walnut
½ skim milk
2 ½ tsp baking powder
1-cup Whole Wheat flour
1-tbs vegetable oil
¼ tsp salt
¼ tsp baking soda
- Preheat oven to 400 degrees F.
Spray muffin cups with oil spray
Using mid-size bowl, peel and mash bananas. Add honey, milk, oil and egg white and mix proper.
Using another bowl, mix flour, salt, chopped walnuts, baking soda, rolled oats and baking soda. Mix well.
Add wet ingredients to dry, mix until the mixture moistens well. Divide batter evenly on 12 muffin cups, cook for between 18 and 22-min until desired.
Remove muffins from pan; allow to cool on wire-rack.
Store in refrigerator
Breakfast constitutes 2-servings of 107g per recipe; total calorie is 185.2. Calorie includes Protein 7.8g and high Carbohydrates contents 39.4g.
- ½ tbs cinnamon
½ cup skim milk or ½ fat free buttermilk, with ½ tsp lemon juice, all mixed.
1/3 cup unsweetened applesauce
1 to 1 ½ tsp non-calorie artificial sweetener.
¾ cup Whole Wheat flour.
1-egg white, lightly beat
- Mix all ingredients
If butter is too thick, add 1 tbs of water at a time as needed.
Heat large griddle or skillet that has been sprayed by non-stick butter flavored cooking spray.
Put 2 tbs full of butter into the skillet per pancake, and spread out slightly. Allow to cook as regular then flip. Allow to cook for few minutes, and serve.
Bacon, Egg and Hash-Browns Stacks
Constitutes 4 servings of 84g per recipe; total calorie is 85.3. For weight watcher the caloric nutrient includes Protein at 10.6g and Carbohydrates 0.9g. Preparation and cook time is 8-min and 14-min respectively.
- 3-large egg whites
8-tsp ketchup, spicy hot variety (optional)
1/8 tsp black-pepper
3-ounce Canadian bacon
1/8 tsp table salt
1-tbs scallion (green part)
1/8 tsp hot sauce pepper (optional)
4-frozen hash-brown patties, potato patty with no fat
- Use cooking spray to coat large non-stick skillet
Put hash-brown patties on skillet, set medium heat, cook one side for 7 to 9-min.
Flip patties, cook second side for 5 minutes until golden brown.
Use cooking spray to coat second non-stick skillet over medium low heat.
Using large bowl, beat egg whites, egg, hot pepper sauce, pepper, salt, scallion and bacon. Pour onto ready skillet, increase heat to medium.
Allow eggs to set, scramble using spatula.
Once egg is ready but glossy. Remove from heat, cover and allow hash-browns to cook.
To assemble stacks, put one hash-brown patty on all 4 plates.
Top each with ¼ egg mixture, serve with 2-tsp of ketchup.
Season to taste with pepper and salt (optional).
Yield one stack per serving.
You can use diced turkey bacon in place of Canadian bacon.
Be sure to cook bacon before placing it over eggs.
Constitutes one serving of 37g per recipe; total calorie is 21.0. The breakfast is rich in carbohydrates and provides 12% daily Fat-requirement. Preparation time is 5-min.
- ¼ cup fresh blueberries
1-light multi grain English muffin
2-tbs weight watchers low fat cream cheese
- Cut and toast English muffin
Top each ½ with 1-tbs cream cheese and ½ blueberries
Breakfast constitutes 4-servings of 260g per recipe; total calorie is 298.0g. This breakfast provides 28% daily Fat-requirement and is rich in Protein. Preparation and cook time is 10-min and 20-min respectively.
- 4-egg whites
Pam cooking spray
2-tsp olive oil
1-green pepper (optional)
½ cup salsa
2-tbs chopped cilantro
¼ tsp pepper
½ cup non-fat sourcream
½ cup low fat cheddar cheese
4-Whole Wheat tortillas
¼ tsp salt
- Preheat oven to 400F
Using skillet, over modest heat, heat oil add scallions, garlic, green pepper and tomato, then sauté for 5-min.
Add whole eggs and egg white, cook until eggs are scrambled. Remove from heat, stir in cheese, pepper, salt and cilantro.
Put tortilla on plate and spoon in ¼ of mix, roll-up and put seam-down in baking dish that was earlier Pam sprayed. Repeat same with remaining tortilla.
Bake for 10-min and serve with salsa and cream.