Omega Diet breakfast 8-14

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.

Breakfast #8

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
Cottage cheese, 1% fat	1 cup	226	162.72	28.02	6.1	-	6.1	0	2.26	1.43	-	0.64	0.07	0.02	0.05	9.04
Blueberry	½ cup	72.5	41.33	0.54	10.51	0.02	7.22	1.74	0.24	0.02	-	0.03	0.11	0.04	0.06	0
TOTAL			417.58	35.14	52.57	0.02	26.58	8.13	9.16	2.26	0	3.03	3.17	0.51	1.61	9.04

Pyramid Servings:

Oils	Milk	Meat & beans	Vegetables	Fruit	Grains & Cereals
1.02	0.5	0	0	1.33	1.56

NOTE:

Cottage cheese is cheese curd product that is drained, but not pressed. If it is pressed it becomes hoop cheese, farmer cheese, pot cheese or queso blanco. One cup of cottage cheese made from nonfat milk has 123 calories, from 1% milk 162 calories, 2% milk has 203 calories and creamed has 231 calories. Most of the calories (nonfat) are from protein.

Breakfast #9

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
Buttermilk Flaxjacks	3 pancakes	238.29	404.49	17.25	56.91	0	11.85	10.62	13.98	2.31	0	5.22	5.31	3.06	2.34	74.88
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
Maple Flavor syrup, diet	3 Tbsp	45	45	0	11.25	-	0	0	0	0	-	0	0	-	-	0
Strawberry	1/2 cup	76	24.32	0.51	5.84	0.03	3.54	1.52	0.23	0.01	-	0.03	0.12	0.05	0.07	0
TOTAL			549	17.81	74.01	0.03	15.39	12.15	22.7	5.1	0	8.99	6.97	3.55	3.48	85.06

Pyramid Servings:

Oils	Milk	Meat & beans	Vegetables	Fruit	Grains & Cereals
4.32	0.61	0.37	0	0.41	2.39

Breakfast #10

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
Banana Bread	1	89.65	285	6.10	34.88	1.21	16.88	4.54	14.96	1.9	0	5.58	6.35	2.14	4.24	40.1
Yogurt, plain, nonfat	8 oz	227	100	9	15	-	15	0	0	0	-	0	0	-	-	5
Peach, Juice pack	½ peach	98	43.12	0.62	11.34	-	10.07	1.27	0.03	0	-	0.01	0.02	-	0.02	0
TOTAL			428.92	15.72	61.22	1.21	41.95	5.82	14.99	1.91	0	5.59	6.37	2.14	4.26	45.1

Pyramid Servings:

Oils	Milk	Meat & beans	Vegetables	Fruit	Grains & Cereals
0.17	0.67	0	0	1.75	1

NOTE:

The books author simply stated 1 ½ cups (typical portion for most sugary cereals) with a sprinkle of flaxseeds. He also just said “fruit” with no mention of type or quantity. He seems to do this quite often. As you know from this web site, I am a firm believer in high fiber, consistent with the American Heart Association and other major organizations. For that reason I chose my favorite cereal, Fiber One.

Breakfast #11

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
Banana Bread	1	89.65	285	6.10	34.88	1.21	16.88	4.54	14.96	1.9	0	5.58	6.35	2.14	4.24	40.1
Yogurt, plain, nonfat	8 oz	227	100	9	15	-	15	0	0	0	-	0	0	-	-	5
Peach, Juice pack	½ peach	98	43.12	0.62	11.34	-	10.07	1.27	0.03	0	-	0.01	0.02	-	0.02	0
TOTAL			428.92	15.72	61.22	1.21	41.95	5.82	14.99	1.91	0	5.59	6.37	2.14	4.26	45.1

Pyramid Servings:

Oils	Milk	Meat & beans	Vegetables	Fruit	Grains & Cereals
3.54	1.11	0.2	0	1.05	0.76

Breakfast #12

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
Yogurt, plain, nonfat	8 oz	227	100	9	15	-	15	0	0	0	-	0	0	-	-	5
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
Cantaloupe	1 cup	160	54.4	1.34	13.06	0.05	12.58	1.44	0.30	0.08	-	0.01	0.13	0.07	0.06	0
TOTAL			367.94	16.93	64.01	0.05	40.83	7.83	6.97	0.9	0	2.36	3.13	0.52	1.56	5

Pyramid Servings:

Oils	Milk	Meat & beans	Vegetables	Fruit	Grains & Cereals
1.02	1.11	0	0	1.55	1.56

Breakfast #13

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
Vegetable Omelet	1	222.37	212.25	14.72	5.57	0	3.25	2.06	13.89	3.39	0	6.76	3.48	0.74	2.31	430
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
Orange juice, high pulp.	8 oz (1 cup)	240	110	2	26	-	22	-	0	0	-	0	0	-	-	0
TOTAL			539.15	22.97	63.54	0	29.14	7.6	22.09	5.17	0	9.79	6.32	2.31	3.58	435.09

Pyramid Servings:

Oils	Milk	Meat & beans	Vegetables	Fruit	Grains & Cereals
2.46	0	1.96	0.96	1.83	1.5

Breakfast #14

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
Flaxbran Muffins	1	86.32	228.22	6.17	40.16	0.26	19.4	6.01	6.66	0.82	0	2.5	2.86	1.7	1.17	19.48
Blue Cheese	1 oz	28.35	101	6.1	0.7	-	0.7	0	8.3	0	-	0	0	-	-	21
Apple, no skin	1 med	128	61.44	0.35	16.33	-	12.93	1.66	0.17	0.03	-	0.01	0.05	0.01	0.04	0
TOTAL			390.66	12.62	57.19	0.26	33.03	7.67	15.13	0.85	0	2.51	2.9	1.71	1.21	40.48

Pyramid Servings:

Oils	Milk	Meat & beans	Vegetables	Fruit	Grains & Cereals
1.74	0	0.25	0	1.51	0.96

NOTE: Does the skin of the apple matter? Calories, about 4. The skin has about 1 gram of predominately soluble fiber. I recommend eating the apple with skin.

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