"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