1/2 cup instant rolled oats
1 cup nonfat milk
1/4 cup diced dried apricots
2 tsp protein powder
Combine all ingredients in a bowl. Microwave for one or two minutes, until liquid is absorbed, stirring once during cooking.
390 calories, 65g carbs, 20g protein, 5g fat, 7g dietary fiber.
1 English muffin
1/4 cup tomato or pizza sauce
8 slices soy pepperoni
1/4 cup shredded part-skim mozzarella cheese
1/2 tsp dried oregano
Split the English muffin and top each half with two tablespoons tomato sauce, four slices pepperoni, two tablespoons cheese and a quarter-teaspoon oregano. Microwave for 30 seconds.
282 calories, 32g carbs, 22 g protein, 7g fat, 7g dietary fiber.
Peanut Butter Roll-Ups
2 slices whole-grain bread
2 tbsp reduced-fat peanut butter
4 tsp all-fruit preserves
Using a rolling pin or the palm of your hand, flatten bread slices to one-eight inch thickness. Spread peanut butter and preserves on slices and roll up tightly.
395 calories, 55g carbs, 17g protein, 12g fat, 7g dietary fiber.
Breakfast Soft Tacos
3 large egg whites
1/4 cup prepared salsa
1/4 cup reduced-fat shredded Monterey Jack cheese
2 7-inch fat-free whole-wheat tortillas
Combine egg whites, salsa and cheese in a bowl. Microwave for two or three minutes, stirring once during cooking. Spoon mixture onto tortillas and fold in half.
317 calories, 26g carbs, 33g protein, 9g fat, 13g dietary fiber.
(C) Mens Health Magazine October 2000 issue.