Page 4 - ISOLATION TRANSFORMATION CILL BARRA

BREAKFASTS

Cereal with semi skimmed Milk (1.6g fat per 100ml)

Makes 1 - (Each serving contains approx. 205 kcal)
2 whole-wheat biscuits (such as Weetabix)
150ml semi skimmed milk

Makes 1 - (Each serving contains approx.172 kcal)
30g Corn Flakes
150ml semi skimmed milk

Makes 1 - (Each serving contains approx. 180 kcal)
30g Crunchy Nut Corn Flakes
150ml semi skimmed milk

Makes 1 - (Each serving contains approx. 215 kcal)
Porridge Oats 30g
150ml semi skimmed milk
As you can see if the portion size is right & Milk is right a Breakfast Cereal is a good choice
for starting your day.
To add variety to your breakfast some fruits can be added to your cereal;
Blueberries 20/25 per portion 20 extra calories
Strawberries 3 or 4 medium 25 extra calories
Banana sm. less than 6inch 72 extra calories

EGGS

Makes 1 - (Each serving contains approx 275 kcal)
Scrambled Eggs & Toast
2 eggs, 1 tblspoon low fat milk (15g – 1.5% fat), 1 slice wholemeal bread, 1 tspoon butter (5g)
salt (optional) and freshly ground black pepper

Makes 1 - (Each serving contains approx 260 kcal)
Soft-Boiled Egg with Soldiers (boil water, medium heat, lower eggs in, cook for 6 minutes.)
2 eggs, 1 slice wholemeal bread, 1 tspoon butter (5g)
salt (optional) and freshly ground black pepper

Makes 1 - (Each serving contains approx 260 kcal)
Poached Egg on Toast (lightly simmering water, low heat, put eggs in, cook for 4 to 6 minutes.)
2 eggs, 1 slice wholemeal bread, 1 tspoon butter (5g)
salt (optional) and freshly ground black pepper