The Flat Belly Diet - BREAKFAST

Apple Almond Oatmeal =375 calories
1/2 c oatmeal
1 apple, sliced
apple pie spice
2T. almonds

Banana Pecan Oatmeal = 380 calories
1/2 c. oatmeal
1 c. sliced banana
cinnamon, nutmeg
2 T. pecans

Banana Split Oatmeal = 365 calories
1/2 c. oatmeal
1/4 c. strawberries (warmed in microwave)
1/4 c. sliced banana
1 T. semisweet chocolate chips
2 T. peanuts

Blueberry Nut Oatmeal = 395
1/2 c. oatmeal
1 c. frozen blueberries (warmed in microwave)
2 T. cashews

Breakfast Tacos = 369
4  6inch corn tortillas, warmed
4 egg whites, scrambled
1/2 c. spinach leaves
1/4 c. salsa
1/4 c. sliced avocado

Cherry Chocolate Waffle = 397
1 LifeStream Organic FlaxPlus frozen waffle
1 c. frozen pitted dark charries, thawed
nutmeg
1/4 c. semisweet chocolate chips

Dijon Egg Sandwich = 381
3 egg whites, scrambled
1/4c. red onion
1 T. dijon mustard
1 slice muenster cheese
1/2 fresh plum tomato, sliced
1/4c. spinach leaves
1/4 c. sliced avocado
1 Thomas Whole Wheat English Muffin

Muesli & Yogurt = 404
1 1/2 c. Kashi 7 Whole Grain Puffs
6oz fat free French Vanilla yogurt
2 T. almonds
1 c. red seedless grapes

Peachy Pecan Oatmeal = 375
3/4 c. oatmeal
1 c. peaches, sliced
nutmeg
2 T. pecans

Pecan Raisin Cereal = 373

1 1/2 c. Kashi 7 Whole Grain Puffs
1 c. skim milk
2T. pecans
3T. raisins

Vanilla Macadamia Parfait = 355

1 1/2 c. Kashi 7 Whole Grain Puffs
6oz. Fat Free French Vanilla yogurt
2T. macadamia nuts

Dutch Muesli

Yields 12 cups, 1-cup per serving

INGREDIENTS:

1/2 cup barley flakes (any multi-grain flake or oats works)

2 cups large flake rolled oats, not quick or instant

1/4 cup ground flax seed

1/4 cup wheat germ

1/4 cup oat bran

3 cups boiling water

1/4 cup raw unsalted almonds, coarsely chopped

1/4 cup large raisins

1/2 cup chopped, pitted dates

Juice of one fresh orange (grate/zest rind and reserve)

1/4 cup agave nectar or honey

1 cup plain, nonfat yogurt

1/2 tsp ground cinnamon

1 large crisp apple, unpeeled, grated

DIRECTIONS

1. Place barley, oatmeal, flax seed, wheat germ, and oat bran in a medium- sized glass bowl. Mix well to combine.

2. Pour boiling water over all and set aside.

3. Meanwhile, in another glass bowl, measure remaining ingredients. Mix well to combine.

4. Add wet grains to fruit mixture and mix well. Serve immediately or refrigerate overnight. Muesli keeps well for about 4 days (if it lasts that long!).

5. Eat with 4-5 egg whites or stir in 1 scoop vanilla protein powder for a complete meal!

NOTES: Experiment with other (unsweetened) dried fruit such as cherries, cranberries, figs and other nuts such as walnuts, pumpkin, or sunflower seeds!

Source: Tosca Reno's Eating Clean Diet Book for Family & Kids

"...the wet version of museli, which is made with yogurt. The mixture is soaked overnight, allowing the whole grains and dried fruits to plump up nicely by morning. The dry version of museli is called granola."

Nutrition Information (1-cup serving size):

Calories 253

Fat 3g, Saturated Fat 0.6g

Protein 9g

Carbs 47g

Dietary Fiber 7g

Sodium 22mg

***

Dutch Muesli II

This homemade cereal is full of nutrients without a lot of sugar.

In a medium bowl combine:

1/2 cup of barley flakes

1/4 cup of coarsely ground flax seed

1/4 cup of wheat germ

1/4 cup of oat bran.

Next, pour 3 cups of boiling water overnight or until all the water is absorbed.

In another bowl mix together 2 cups of rolled oats, do not use the quick or instant oats for this recipe.
Add:

1/4 cup of unsalted, raw almonds that are coarsely chopped

1/4 cup of raisins

1/2 cup chopped and pitted dates juice of one orange

1/4 cup of honey or agave nectar

1/2 tsp. of ground cinnamon

one large grated apple.

Once the water is adsorbed in the first bowl, combine both bowls and will keep in the refrigerator for four days.

Source: http://www.livestrong.com/article/284357-clean-eating-menu-ideas/#ixzz1rqMzMfnA