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Egg Breakfast Sandwich

(Serves 1)

1 frozen vegetarian sausage patty
1 egg
1 slice low-fat cheese (your favorite kind)
1 whole wheat English muffin

1. Spray a pan with cooking spray. Heat veggie sausage over medium heat for 5 minutes. Turn once. (Or, heat sausage in microwave according to cooking instructions on the box.)
2. Break egg into the pan and cook as desired (scrambled, over easy, etc).
   
3. Toast English muffin. Place cheese on half of the hot muffin, then place egg over cheese to melt cheese.
   
4. Put sausage patty on top of egg, place other half of the muffin on top to make a sandwich.

Nutrition information per serving: 320kcal, 34g carbs, 25g protein, 11g fat, 1g saturated fat, 800mg sodium, 7 g fiber

Approximate cost per serving: $1.60

Waffle PB&J

(Serves 1)

2 frozen waffles (preferably multigrain)
1 Tbsp. peanut butter
1/2 banana, sliced
2 tsp. jam (your favorite flavor)

1. Toast the waffles.
2. Spread 1 waffle with peanut butter and top with banana slices.
3. Spread jam on the other waffle, and sandwich the halves together.

Nutrition information per serving: 360kcal, 53g carbs, 9g protein, 14g fat, 2.5g saturated fat, 350mg sodium, 4.5g fiber

Approximate cost per serving: $1.12

Breakfast Bag

(Serves 1)

1/2 c. Wheat Chex
1/2 c. Cheerios
1/4 c. raisins (or dried cranberries or cherries)
1/4 c. pecans, almonds, or walnuts

1. Put all ingredients in a plastic bag. Shake to mix.

Nutrition information per serving: 390kcal, 65g carbs, 8g protein, 20g fat, 1.5g saturated fat, 350mg sodium, 9g fiber

Approximate cost per serving: $1.25

Peanut Butter Banana Smoothie

(Serves 1)

1 c. skim milk (soy milk can be used as a substitute)

1 medium banana, peeled and cut into chunks

2 Tbsp. peanut butter

3-5 ice cubes, partially crushed

Optional ingredients:

1 Tbsp. instant cocoa mix OR

¼ tsp. cinnamon and ¼ tsp. vanilla OR 1 Tbsp. honey

1. Place all ingredients into a blender.
2. Blend at high speed for about 2 minutes, or until smooth.
3. Tip: Use frozen bananas for a creamier texture. Just peel, cover in plastic wrap and place them in your freezer the night before.

Nutrition information per serving: 375kcal, 45g carbs, 17.5g protein, 16.7g fat, 3.6g saturated fat, 250mg sodium, 5g fiber (Note: does not include optional ingredients)

Approximate cost per serving: $0.92

Fruit Smoothie

(Serves 1)

1 c. fresh, frozen or canned (drained) fruit
1/2 c. nonfat yogurt (plain, vanilla or fruit flavored)
1/2 c. orange juice
3-5 ice cubes, partially crushed

1. Place all ingredients into a blender.
2. Blend at high speed until smooth.
3. Tip: Use frozen fruit for a thicker and icier smoothie.

Nutrition information per serving: 260kcal, 60g carbs, 4g protein, 0g fat, 0g saturated fat, 210mg sodium, 4g fiber

Approximate cost per serving: $1.58

Scrambled Eggs in a Mug

(Serves 1)

2 eggs

1 Tbsp. skim milk

1 to 2 Tbsp. salsa

1 Tbsp. low-fat shredded cheese

1. Spray the inside of a microwave-safe mug with non-stick vegetable spray.
2. Add eggs and milk. Beat well.
3. Cover with waxed paper, napkin or paper towel and microwave on full power for 45 seconds. Stir. Cook 30 seconds more.
4. Stir in salsa and cheese.

Nutrition information per serving: 175kcal, 3g carbs, 15g protein, 11.5g fat, 4g saturated fat, 375mg sodium, 0.5g fiber

Approximate cost per serving: $0.92

Bagels with Spinach, Cottage Cheese, and Baked Beans

(Serves 4)

15 oz. can baked beans
7 oz. baby English spinach leaves
4 bagels, halved
1 c. low-fat cottage cheese
2 tomatoes, sliced

1. Place the baked beans in a small saucepan and cook over a medium heat for 3 minutes, or until warmed.
2. Place the washed spinach in a medium saucepan, cover and cook over a medium heat for 2 minutes, or until slightly wilted.
3. Toast the bagel halves and top with the cottage cheese and spinach. Spoon the baked beans over the top and season with ground black pepper. Serve with the tomato slices for extra antioxidants and flavor.

Nutrition information per serving: 395kcal, 61.2g carbs, 26.2g protein, 2.7g fat, 0.85g saturated fat, 1030mg sodium, 7.3g fiber

Approximate cost per serving: $2.34

Banana Yogurt Parfait

(Serves 1)

1 banana, sliced

6 oz. yogurt

2/3 c. granola

1. Alternately layer slices of banana and yogurt into mug or bowl.
2. Top with granola and serve.

Nutrition information per serving: 610kcal, 121g carbs, 10g protein, 10.5g fat, 160mg sodium, 12g fiber

Approximate cost per serving: $1.75

Ramen Cabbage Salad

(Serves 8-10)

1/3 c. sliced almonds
1 head cabbage, finely chopped
6 green onions, sliced thin
2 (3 oz.) packages ramen noodles, any flavor
2/3 c. oil
2 tablespoons water
1/4 c. cider vinegar
1 Tbsp. sugar
Salt and pepper to taste

1. Toast almonds on a cookie sheet in oven until lightly toasted. (Watch carefully, they can burn quickly.)
2. Mix cabbage and green onions in a large bowl.
3. Crush ramen noodles in the package. (Remove broth packets and set aside.)
4. To make dressing, mix oil, water and vinegar in a jar with a tight lid. Add sugar and 1 packet of broth mixture. Shake well. Taste dressing, and add more sugar if needed, as well as salt and pepper.
5. Just before serving, add crushed noodles and almonds to cabbage mixture.
6. Pour on dressing and toss well. Serve immediately.

Nutrition information per serving: 235kcal, 25g carbs, 5g protein, 26g fat, 5g saturated fat, 269mg sodium, 4g fiber

Approximate cost per serving: $0.77-0.97

Easy Acorn Squash

(Serves 2)

1 acorn squash

4 tsp. reduced-calorie margarine

4 tsp. unpacked brown sugar

1/8 tsp. table salt, to taste

1/8 tsp. black pepper, to taste

1. Cut the squash in half length-wise and remove the seeds. Using a fork, poke holes all over the orange flesh of the squash.
2. Place 1 tsp of margarine and 1 tsp of brown sugar into each half.
3. Place the squash halves, orange side up, on a microwave-safe plate and microwave on high for 10 minutes.
4. Add salt and pepper to taste.

Nutrition information per serving: 131kcal, 25g carbs, 2g protein, 3g fat, 1g saturated fat, 115mg sodium, 3g fiber

Approximate cost per serving: $1.29

Black Bean and Corn Quesadilla

(Serves 1)

1 whole wheat tortilla
1/4 c. pre-shredded low-fat cheddar cheese
2 Tbsp. canned black beans, drained
2 Tbsp. canned corn, drained
1 oz. shredded pre-cooked chicken breast (optional)
2 Tbsp. salsa
1 Tbsp. fat-free sour cream

1. Place tortilla on microwavable plate or sheet of waxed paper. Add cheese, beans, corn, and chicken. Fold tortilla to cover filling ingredients.
2. Microwave on high for 1 minute.
3. Top with salsa and sour cream.

Nutrition information per serving (including chicken): 285kcal, 35g carbs, 20g protein, 6g fat, 1g saturated fat, 840mg sodium, 5g fiber

Approximate cost per serving (including chicken): $1.41