In tracking my nutritional intake, I’ve developed two satisfying breakfast meals (one cold, one hot); each provides well-balanced nutrition.
Depending on what is available, I substitute raspberries or blackberries for blueberries.
The cold breakfast includes 1cup (59g) of Post shredded wheat covered with 1c (148g) blueberries, 1 banana, and 1cup Trader Joe’s reduced fat milk. Breakfast #2 is served hot and is the same as #1 except it substitutes 1/4 cup Bob’s Red Mill Muesli (cooked 10 minutes) for shredded wheat. Nutrition data for the two meals:
| Breakfast | Calories/From Fat | Total Fat (g) | Protein (g) | AddedSugar (g) | Sodium (mg) | Dietary Fiber (g) | Total Carbs (g) | Calcium (% of daily recommended 1000mg) |
| #1 1c (59g) Shredded wheat, 1c (148g) blueberries, banana, 1c reduced fat milk | 534 59 |
6.3
|
16
|
0
|
121
|
14
|
104
|
33
|
| #2 1c (32g) Bob’s Red Mill Muesli 1c (148g) blueberries, 1 banana, 1c reduced fat milk | 433 74 |
8.3
|
14
|
5
|
121
|
9
|
77
|
33
|
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