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Breakfast Menu

Some menu items include simple abbreviated recipes as ideas only, others are listed under recipe link. C-gluten indicates gluten containing product or ingredient. Avoid all artificial sweeteners if gluten sensitive.


1 cup 100% Bran by Post(c-gluten)
6-8oz low fat Soy milk
1/2 cup fresh berries in season - strawberry, blueberry, or 1/2 banana
1 flaxseed oil caplet,
1 packet Splenda (no added sugar)
1 daily multi-vitamin


3-4 Egg White Omelet or 1/2 cup egg substitute with 1/4 cup green pepper, 1 Tbs onion & 1/4 cup mushrooms or favorite sauteed vegetables in 1/2 tsp olive oil or Pam type cooking spray.
1 slice 100% whole wheat bread (c-gluten)
1 Small whole orange.
6-8oz Soy milk.
1 flaxseed oil caplet or 1 Tbs.
flaxseed meal added to omelet.
1 daily multi-vitamin.


1 cup Old fashion Rolled Oatmeal(may c-gluten)
6-8oz  low fat vanilla soy milk
1-2 oz English walnuts
1/2 cup of favorite melon- i.e. cantaloupe, honeydew
1 flaxseed oil caplet, or 1 Tbs flaxseed meal added to oatmeal
1 packet Splenda (optional- no added sugar)
1 daily multi-vitamin


1 Egg, soy cheese & whole grain muffin
Cook 1 egg in Pam or 1/2 tsp olive oil, place cooked egg on toasted whole grain muffin (c-gluten), top with soy cheese
1/2- 1 cup fresh or frozen mixed berries (no sugar added);
8 oz low fat soy milk
1 flaxseed oil caplet or 1 Tbs flax meal sprinkled in cereal
1 daily multi-vitamin


Blended Fruit Smoothie:
1 cup Vanilla Soy Milk,
4-5 ice cubes
1 cup favorite mixed fruits -strawberry, blueberry, banana, pineapple, cherries, blackberry, boysenberry, kiwi whatever you want- blend and top with 1 oz walnuts
Add- 1 Tbs flax meal or take 1 flaxseed oil caplet
1 daily multi-vitamin


Fruit and Soy Yogurt Parfait:
Layer 1/2 of 6oz favorite soy yogurt flavor in glass, add 1/2 cup of fresh or frozen mixed berries, 1-2 oz walnuts and 1/3 cup 100% bran or Post Grape-Nuts cereal(c-gluten)
Add the rest of yogurt to top. Optional- 2 Tbs non-dairy cool whip topping(may c-gluten)
1 daily multi-vitamin
1 Tbs flax meal or 1 flaxseed oil caplet