The Serotrim Eating Plan: Breakfast

The SEROTRIM Breakfast consists of three parts:

  1. A food that contains some protein such as cottage cheese, milk, or eggs.
  2. A food that is mostly carbohydrate like bread, cereal, waffles, or potatoes (like fat-free hash browns).
  3. One cup of fruit or 4 oz fruit juice.

PROTEIN

Protein

Serving Size

Grams

Cottage cheese (plain, chive, pineapple, black pepper, etc. nonfat)

1/2 cup

13

Flavored or plain yogurt* (nonfat or low fat)

1 cup

8-10

Packaged sliced cheese- fat free or 1 % fat

2 slices

10 (check label)

Laughing cow cheese (light)

1 wedge

4

Ricotta- fat free

1/2 cup

13 (good substitute for cream cheese)

Skim Mozzarella

1 ounce

9

Milk- Fat free**

1 cup

8

Egg w/ yolk (any style)

1 lg egg

7

Egg beaters or any other egg substitute

1 carton

24

Fat reduced breakfast sausage links

2 links

7

Tofu or vegetarian sausage

Protein can vary

8-18 (check label)

* Mix cottage cheese with yogurt to increase protein content.
**If you hate milk, make fat free, sugar free chocolate pudding with skim milk.

CARBOHYDRATES

Most breakfast carbohydrates come in the form of cereals, breads, bagels, pancakes, waffles, muffins, and potatoes. Eat one serving of carbohydrate. One serving should contain approximately 120 calories and approximately 22-24 grams of carbohydrate.

Choose very low fat or fat free carbohydrates.

Breakfast Carbohydrate

Serving Size

Cereals- Cold, fat free breakfast cereal*

3/4 -1 cup

Hot Cereal with brown sugar

1 packet

Breads, crackers, baked goods *

22-24 grams of carbohydrate*

* Read labels for carbohydrate levels

FRUIT

You should eat one fruit a day. You can have a fruit as part of your breakfast; or if you are not eating any vegetables at lunchtime, have a second fruit at that time.

Examples

Serving Size

Citrus fruit juice

4-6 oz

Apple

1 medium

Orange

1 medium

Tangerine or clementine

2 small

Nectarine or Peach

1 medium

Pear (any variety)

1 medium

Grapefruit

1/2 medium

Melon

1 cup

Strawberries or blueberries

1 cup

Banana

1/2 medium

Kiwi fruit

1 cup

Dried fruit (apricots, raisins, figs, dates)

1/2 cup

Any fruit can be eaten, but in limited amounts.


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