"Proper" Cereal Portion

My cereal preference is 1 cup of any Fiber One brand or Cheerios.  One serving of cereal is usually 1 cup, but Fiber One's Original (pictured) serving size is actually 1/2 cup.  

1 cup of cereal + 1/2 of large banana + 1/2 cup of 2% milk = 242 calories

*I know Fiber One is on the costly side, but there's always coupons. Sometimes I purchase mine from a nearby discount store for $1.50.

*I posted this before I started drinking Skim milk.  Skim milk will obviously decrease the calorie count.

Strawberry Banana Smoothie

Drink for breakfast or snack depending on your daily calorie budget.  You can also add flax seed.

1 cup (8oz) of orange juice

110 calories

+

1 cup of frozen strawberries

77 calories

+

1/2 cup of sliced banana

105 calories

+

1/2 cup of nonfat vanilla yogurt

50 calories

+

342 calories (makes 19 oz for 1-2 servings)

Turkey Meatloaf & Roasted Veggies

For the meatloaves
1 slice whole-wheat bread
1/2 cup skim milk
1 tablespoon plus 1 teaspoon olive oil
1 onion, diced
5-ounce bag baby spinach leaves
1 1/4 pounds ground turkey
2 tablespoons finely grated Parmesan
1 large egg
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon freshly grated nutmeg

227 calories

+

For the glaze
3 tablespoons ketchup
2 teaspoon Worcestershire sauce
1 teaspoon hot sauce 

+

For the roasted root veggies
3 large carrots, cut on the bias
2 Yukon Gold potatoes, cut on the bias
1/4 cup asparagus (about 4 stalks)
1 teaspoon chopped parsley
1 teaspoon chopped chives
1 1/2 tablespoons olive oil
1 teaspoon salt
1/4 teaspoon pepper

121 calories

=

348 calories

Meat & Potatoes (Serving Size Example)

1 palm-size piece of meat loaf (25% fat grnd beef)

222 calories (est)

1/2 cup of homemade mashed potatoes

119 calories (est)

1/2 cup of green beans

17 calories

358 calories (1 serving)

*The meatloaf and mashed potato calories depends on how you would prepare your version, but this is ideal portion size for one person.

Chicken Caesar Salad & Garlic Bread

For the salad:
8 ounces chicken breast, skinless
Olive oil to brush onto the chicken and on the toast
4 thin (melba thin) slices baguette on the diagonal
1/2 medium garlic clove
2 heads baby romaine lettuce
1 large, free-range egg 
One handful of arugula and mustard cress
2 tablespoons finely grated Parmesan
1 tablespoon sunflower seeds 


For the dressing:
2 tablespoons fat-free Greek yogurt
1/2 garlic clove
1 teaspoon Dijon mustard
1 teaspoon malt vinegar
1 tablespoon olive oil
Salt and black pepper

445 calories per serving (makes 2 servings)

Original Recipe & Directions

Caribbean Pork Chops & Sweet Potato Fries

3 oz of boneless pork chop (center cut)

Caribbean Jerk seasoning salt (McCormick)

256 calories (1 serving)

+

1 sweet potato

1/2 tbsp olive oil

1/2 tsp chili powder

1/2 tsp garlic powder

1/4 tsp salt

89 calories (1 serving)

=

345 calories

*Recipes from Lifetime's 'Cook Yourself Thin'