beginning in Step Two, you have more options for protein with breakfast, and you gain the freedom to swap equivalent amounts
of different proteins. Sometimes the substitution is obvious (such as swapping 5 ounces chicken for 5 ounces salmon), but other times it can be difficult to know exactly what makes for a good substitution. Here are some of my favorite breakfast suggestions, along with appropriate portion conversions.
INSTEAD OF . . . TRY THIS!
1 hard boiled egg 4 egg whites, hard boiled or scrambled–or-
3 slices turkey bacon–or-
1 ⁄2 cup fat-free or 1% low-fat cottage cheese–or-
1 cup skim milk or plain nonfat yogurt
3 slices turkey bacon one whole hard boiled egg or 4 egg whites–
or-
1 ⁄2 cup fat-free or 1% low-fat cottage cheese–or-
1 cup (8 oz) plain nonfat yogurt–or-
6 ounces nonfat, flavored yogurt (any brand
100 calories or less)
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