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James Krider, MD . 760-242-1234
18182 HWY 18, Suite 105
Apple Valley, CA 92307

Breakfast Meal Plans

#1-7 of 21

Adapted from "The Omega Diet" by Artemis P. Simopoulos, M.D.

Here are 21 breakfast meals are from “The Omega Diet”. I have reproduced them in order to demonstrate one approach to a healthy breakfast as advocated by this author. In addition, this allows me to provide the nutritional value of each meal and demonstrate one approach to healthy eating.

Dr. Simopoulos only provided total calories; I have expanded that to include several important nutrients. Take time and become familiar with the number of calories, fiber, and fats that are present in various foods. Even if you never make or consume these meals it is a good exercise in learning to gage the makeup of foods. Where appropriate I have added personal notes to help you in food selection. I do not repeat these notes, so please take the time to read each meal.

Breakfast #1

Item	Serving size	Wt (gm)	Calories	Protein	Carbs	Starch	Sugars	Dietary Fiber	Fat	Sat Fat	Trans Fat	Mono Fat	Poly Fat	Omega-3	Omega-6	Choles-terol
Honey flax bread	1 slice	74	179	6.23	32	0	3.9	5.54	3.95	0.39	0	1.16	2.07	1.35	0.72	0
Tomato	½” slice	108	22.68	0.92	5.01	0	3.02	1.19	0.36	0.05	-	0.06	0.14	-	-	0
Mozzarella cheese	1.5 oz	42.53	60	13.5	1.5	0	1.5	0	0.00	0	-	0	0	-	-	7.5
Honeydew Melon	1 cup	170	61.20	0.92	15.45	0	13.80	1.36	0.24	0.07	-	0.01	0.1	0.06	0.04	0
TOTAL			323.18	21.57	53.93	0	22.22	8.09	4.55	0.51		1.22	2.32	1.40	0.77	7.5

Pyramid Servings:

Oils	Milk	Meat & beans	Vegetables	Fruit	Grains & Cereals
0.71	1.71	0	0.92	1.02	1.5

NOTE:

Mozzarella cheese. Use nonfat (0 grams of fat); less fat or light or part skim (4.0 – 5.0 grams of fat); whole milk has 6-7 grams of fat per ounce.
For all the meals that use honey flax bread you can substitute two slices of a high fiber whole grain bread such as Honey Wheat (Milton’s), Stay Trim Bread (Natural Ovens), Sunny Millet (Natural Ovens), Rice Starch Bread (Med Diet), Whole Grain Bread (Natural Ovens) or any other brand that has at least 4-5 grams of fiber per slice of bread. This will increase your total fiber but significantly lower the Omega-3. As advocated by Dr. Simopoulos, you can add flaxseed to increase your Omega-3.

Breakfast #2

Item	Serving size	Wt (gm)	Calories	Protein	Carbs	Starch	Sugars	Dietary Fiber	Fat	Sat Fat	Trans Fat	Mono Fat	Poly Fat	Omega-3	Omega-6	Choles-terol
Whole grain bagel	1	85	190	8	36	-	1	8	2	0	-	0.13	0.89	-	-	0
Salmon, smoked	2 oz	56.7	66.37	10.36	0	-	0	0	2.45	0.53	-	1.15	0.56	0.7	0.27	13.04
Cream cheese, lowfat	2 tbsp	30	69.3	3.18	2.1	-	0.06	0	5.28	3.33	-	1.49	0.19	0.07	0.12	16.8
Tomato	1 ½” slice	54	11.34	0.46	2.51	-	1.51	0.59	0.18	0.02	-	0.03	0.07	-	-	0
Orange juice, high pulp.	8 oz (1 cup)	240	110	2	26	-	22	-	0	0	-	0	0	-	-	0
TOTAL			446.98	24	66.61	0	24.57	8.59	9.91	3.88	0	2.79	1.72	0.77	0.39

Pyramid Servings:

Oils	Milk	Meat & beans	Vegetables	Fruit	Grains & Cereals
0	0	1.9	0.46	1.83	2.38

NOTE:

1 whole orange has about 3 grams of fiber. The orange juice from 1 fruit has 0.172 grams of fiber. Tropicana has recently introduced a new juice to which they have added fiber. I have used regular orange juice as this was not mentioned by the author.

Breakfast #3

Item	Serving size	Wt (gm)	Calories	Protein	Carbs	Starch	Sugars	Dietary Fiber	Fat	Sat Fat	Trans Fat	Mono Fat	Poly Fat	Omega-3	Omega-6	Choles-terol
Canola Granola	½ cup	80.48	213.54	6.58	35.96	0	13.26	6.39	6.66	0.81	0	2.35	3	0.45	1.5	0
Yogurt, plain, nonfat	8 oz	227	100	9	15	-	15	0	0	0	-	0	0	-	-	5
Strawberry	1 cup sliced	152	48.64	1.02	11.67	0.06	7.08	3.04	0.46	0.02	-	0.07	0.24	0.1	0.14	0
TOTAL			362.18	16.6	62.63	0.06	35.34	9.43	7.12	0.84	0	2.42	3.23	0.55	1.64	5

Pyramid Servings:

Oils	Milk	Meat & beans	Vegetables	Fruit	Grains & Cereals
1.02	1.11	0	0	1.45	1.56

Breakfast #4

Item	Serving size	Wt (gm)	Calories	Protein	Carbs	Starch	Sugars	Dietary Fiber	Fat	Sat Fat	Trans Fat	Mono Fat	Poly Fat	Omega-3	Omega-6	Choles-terol
Honey flax bread	1 slice	74	179	6.23	32	0	3.9	5.54	3.95	0.39	0	1.16	2.07	1.35	0.72	0
Canola butter	1 tsp	4.7	37.6	0.02	0	0	0	0	4.25	1.38	0	1.87	0.76	0.22	0.54	5.09
Strawberry Jam	1 tbsp	18.75	18	0	6	-	3	0	0	0	-	0	0	-	-	0
Egg	1	50	70	6	1	-	-	-	4.5	1.5	-	2	1	0.15	0.65	215
Pear Halves	1	76	22.04	0.14	5.94	-	4.64	1.22	0.02	0	-	0.01	0.01	-	0.01	0
TOTAL			330.44	12.69	44.29	0	11.92	6.76	12.73	3.28	0	5.03	3.84	1.72	1.91	220.09

Pyramid Servings:

Oils	Milk	Meat & beans	Vegetables	Fruit	Grains & Cereals
1.84	0	0.98	0	0.37	1.5

NOTES:

I used Kraft “Reduce-calorie” strawberry jam. The sugar content ranges from 0 to 3.5 grams of sugar (2 calories to 18 calories) per TEASPOON of jam/jelly. Choose one that has 1 gram or less sugar per teaspoon. None of the jams/jellies have fiber.
I used Gold Circle Omega-3 egg.
Author did not specify what fruit or amount. I used ½ pear packed in water. The sugar content of canned pears (per cup) increases in the following order: water packed (15 gram); extra light syrup (21 gm); juice pack (24 gm); light syrup (30 gm); heavy syrup, drained (33 gm); heavy syrup (40 gm); extra heavy syrup (57 gm).

Breakfast #5

Item	Serving size	Wt (gm)	Calories	Protein	Carbs	Starch	Sugars	Dietary Fiber	Fat	Sat Fat	Trans Fat	Mono Fat	Poly Fat	Omega-3	Omega-6	Choles-terol
Cottage Cheese Pancakes	3 pancakes	169.1	272.85	17.16	33.78	0	8.37	4.95	8.31	1.98	0	2.46	2.97	1.8	1.29	141.63
Maple Flavor syrup, diet	4 TBSP	60	60	0	15	0	0	0	0	0	-	0	0	-	-	0
Canola butter	2 tsp	9.4	75.2	0.04	0	0	0	0	8.5	2.76	0	3.74	1.52	0.44	1.08	10.18
Grapefruit	½ fruit	123	51.66	0.95	13.11	0	8.48	1.97	0.17	0.03	-	0.03	0.04	0.01	0.04	0
TOTAL			459.69	18.13	61.9	0	16.84	6.92	16.99	4.77	0	6.22	4.54	2.26	2.40	151.8

Pyramid Servings:

Oils	Milk	Meat & beans	Vegetables	Fruit	Grains & Cereals
3.35	1.28	0.74	0	0.87	1.27

NOTES:

Be careful with pancake/waffle syrups, it is too easy to smother the pancakes with lots of calories. ¼ cup syrup = 4 TBSP (a modest amount). Light pancake syrup has about 25 grams of sugar and 100 calories for ¼ cup. Regular syrup has as much as 55 grams of sugar and 220 calories. Sugar free maple syrup still has 12 grams of carbs, but only 30 calories and diet has 60 calories per ¼ cup. Read the labels.

Breakfast #6

Item	Serving size	Wt (gm)	Calories	Protein	Carbs	Starch	Sugars	Dietary Fiber	Fat	Sat Fat	Trans Fat	Mono Fat	Poly Fat	Omega-3	Omega-6	Choles-terol
Smoked Salmon Omelet	1	137.75	255.67	17.18	2	0	0	0	19.57	3.92	0	10.07	5.04	1	2.03	436.52
Honey flax bread	1 slice	74	179	6.23	32	0	3.9	5.54	3.95	0.39	0	1.16	2.07	1.35	0.72	0
Cantaloupe	¼ melon	138	46.92	1.16	11.26	.04	10.85	1.24	0.26	0.07	-	0	0.11	0.06	0.05	0
TOTAL			481.89	24.58	45.23	0.04	14.74	6.78	23.78	4.39	0	11.23	7.23	2.41	2.8	436.52

Pyramid Servings:

Oils	Milk	Meat & beans	Vegetables	Fruit	Grains & Cereals
2.54	0	2.91	0	0.78	1.5

Breakfast #7

Item	Serving size	Wt (gm)	Calories	Protein	Carbs	Starch	Sugars	Dietary Fiber	Fat	Sat Fat	Trans Fat	Mono Fat	Poly Fat	Omega-3	Omega-6	Choles-terol
Honey flax bread	1 slice	74	179	6.23	32	0	3.9	5.54	3.95	0.39	0	1.16	2.07	1.35	0.72	0
Canola butter	2 tsp	9.4	75.2	0.04	0	0	0	0	8.5	2.76	0	3.74	1.52	0.44	1.08	10.18
Strawberry Jam	1 tbsp	18.75	18	0	6	-	3	0	0	0	-	0	0	-	-	0
Egg	1	50	70	6	1	-	-	-	4.5	1.5	-	2	1	0.15	0.65	215
Fruit cup, in fruit juices	4 oz	113	50	0	13	-	12	1	0	0	-	0	0	-	-	0
TOTAL			354.9	12.25	51.97	0	18.9	6.54	12.71	3.28	0	5.03	3.84	1.72	1.26	220.09

Pyramid Servings:

Oils	Milk	Meat & beans	Vegetables	Fruit	Grains & Cereals
1.84	0	0.98	0	0.83	1.5

NOTES:

Fruit cup or cocktail: in order of calories (calories per 100 grams of fruit) and sugar choose water pack (32 cal); extra light syrup (45); juice (46); light syrup (57); syrup (77); extra heavy syrup (88).

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