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greek yogurt with granola and berries

Listen to Dr. Neal’s episode on this topic on the podcast Optimal Health Daily.

  Lower-Carbohydrate Breakfast Ideas
Sunday ·  2 whole eggs or ¼ cup egg whites, scrambled and topped with tomato salsa

·  1 piece of whole grain toast or 1 whole wheat English Muffin (both halves) topped with 1 tablespoon butter

·  12 whole strawberries

Monday ·  Toasted whole grain bread topped with 2 tablespoons all-natural peanut butter (or other nut butter) and 1 medium sliced banana

·  ¼ cup walnuts

Tuesday ·  2 Hardboiled eggs

·  1 cup steel-cut oatmeal topped with ¼ cup fruit and ¼ cup walnuts or almonds

Wednesday ·  1 cup plain Greek yogurt topped with berries
Thursday

 

·  Eggs Florentine (1 poached egg served on ½ cup spinach sautéed in olive oil)

·  1 whole orange, sliced

Friday ·  Fresh grapefruit

·  Cheese Toast (whole grain bread topped with one slice cheddar cheese and broiled until cheese is melty)

Saturday · Western Egg White Omelet*

·  1 whole grain waffle topped with 1 tablespoon butter and ½ cup fresh berries

Western Egg White Omelet

Serves 1

  • 1 tablespoon chopped green bell pepper
  • 1 tablespoon chopped scallion
  • 1 tablespoon chopped red bell pepper
  • ½ cup liquid egg substitute
  • 3 tablespoons shredded cheese

Lightly coat a medium skillet with oil. Sauté the peppers and the scallions until they are tender-crisp. Pour the egg substitute over the vegetables. When partially set, spread the cheese over half of the egg substitute and fold the omelet in half over the filling. Continue cooking until cooked through. Serve immediately.

Listen to Dr. Neal’s episode on this topic on the podcast Optimal Health Daily.

Recipe and select menu options adapted from: Agatston A. The South Beach Diet: the Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss. Emmaus, PA: Rodale; 2003.

mm

Neal Malik

Dr. Neal Malik ("Dr. Neal") is currently a professor at California State University, San Bernardino. Before this, he served as Department Chair at Bastyr University California. Dr. Neal has also published peer-reviewed scientific research and presented at national conferences. Send in your health related question and Dr. Neal will answer it on the Optimal Health Daily show!
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