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

 

 

 

Breakfast Meal Plans

#15-21 of 21

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

 

 

Breakfast #15

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

Mediterranean Omelet

1

155.8

246.49

18.44

5.64

0

4.4

0.83

1.86

0

0

4.78

2.46

0.58

1.67

240

Fruit cocktail, juice

1 cup

237

109.02

1.09

28.11

-

25.74

2.37

0.02

0

-

0.01

0.01

-

0.01

0

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

TOTAL

 

 

534.8

25.76

65.71

0

34.03

8.74

19.46

2.26

0

5.94

4.54

1.93

2.4

240


Pyramid Servings:
Oils Milk Meat & beans Vegetables Fruit Grains & Cereals
1.01
1.11
0
0
1.26
1.5

 

Breakfast #16

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

Fruit cocktail, water

1 cup

237

75.84

0.99

20.17

-

17.8

2.37

0.12

0.01

-

0.02

0.05

0.01

0.04

0

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

Strawberry Jam

1 tbsp

18.90

18

0

6

-

3

0

0

0

-

0

0

-

-

0

TOTAL

 

 

373.14

16.23

73.14

0

39.7

7.91

4.07

0.41

0

1.18

2.12

1.35

0.76

5


Pyramid Servings:
Oils Milk Meat & beans Vegetables Fruit Grains & Cereals
1.01
1.11
0
0
1.26
1.5

 

Breakfast #17

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

Egg

1

50

70

6

1

-

-

-

4.5

1.5

-

2

1

0.15

0.65

215

English Muffin

1

57

131.67

4.96

25.99

-

-

-

0.85

0.7

-

1.05

1.86

0.11

1.75

-

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

18.90

18

0

6

-

3

0

0

0

-

0

0

-

-

0

Fruit cocktail, water

1 cup

237

75.84

0.99

20.17

-

17.8

2.37

0.12

0.01

-

0.02

0.05

0.01

0.04

0

TOTAL

 

 

324.61

12.26

48.55

0

19.19

2.37

9.73

3.59

0

4.94

3.67

0.49

2.98

220.09


Pyramid Servings:
Oils Milk Meat & beans Vegetables Fruit Grains & Cereals
0.94
0
0.98
0
1.26
1.65

 

Breakfast #18

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

Multigrain cereal, Roman Meal

1 ½ cup

139.5

449.19

20.09

100.44

-

-

24.97

3.07

0.45

-

0.4

1.4

0.12

1.28

0

Milk, nonfat

2/3 cup

163.33

60.43

5.83

8.2

-

8.2

0

0.41

0.26

-

0.11

0.01

0

0.01

3.27

Sugar

1 tsp

4.2

16.25

0

4.2

-

4.2

0

0

0

-

0

0

-

-

0

Orange juice, high pulp.

8 oz (1 cup)

240

110

2

26

-

22

-

0

0

-

0

0

-

-

0

TOTAL

 

 

635.87

27.92

138.84

0

34.4

24.97

3.48

0.72

0

0.51

1.42

0.12

1.29

3.27


Pyramid Servings:
Oils Milk Meat & beans Vegetables Fruit Grains & Cereals
0.27
0.67
0
0
1.83
5.61

 

Breakfast #19

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

Fruit salad, water packed

2 cups

490

147

1.72

38.56

-

33.22

4.90

0.34

0.04

-

0.06

0.14

-

-

0

Yogurt, plain, nonfat

4 oz

113.5

50

4.5

7.5

-

7.5

0

0

0

-

0

0

-

-

2.5

Brown sugar

1 tsp

3

11.31

0

2.92

-

2.89

0

0

0

-

0

0

-

-

0

Whole Wheat Bread, Milton’s

1 slice

38

90

4

16

-

3

5

0.5

0

0

-

-

-

-

0

TOTAL

 

 

298.31

10.22

64.98

0

46.61

9.9

0.84

0.04

0

0.06

0.14

0

0

2.5


Pyramid Servings:
Oils Milk Meat & beans Vegetables Fruit Grains & Cereals
0.19
0.56
0
0
2.46
1.3

 

Breakfast #20

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

Egg

1

50

73.5

6

1

-

-

-

4.5

1.5

-

2

1

0.15

0.65

215

Grapefruit, pink/red

½

123

45.51

0.61

11.92

-

10.33

-

0.12

0.02

-

0.02

0.03

-

-

0

TOTAL

 

 

404.81

13

47.19

1.21

27.21

4.54

19.58

3.42

0

7.6

7.38

2.29

4.89

255.1


Pyramid Servings:
Oils Milk Meat & beans Vegetables Fruit Grains & Cereals
0.94
0
0.98
0
1.26
1.65

 

Breakfast #21

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

Multigrain cereal, Roman Meal

2 ½ oz

70.87

43.23

1.91

9.71

-

-

2.41

0.28

0.04

-

-

-

-

-

0

Milk, nonfat

2/3 cup

163.33

60.43

5.83

8.2

-

8.2

0

0.41

0.26

-

0.11

0.01

0

0.01

3.27

Papaya

½ med

152

59.28

0.93

14.91

-

8.97

2.74

0.21

0.07

-

0.06

0.05

0.04

0.01

0

TOTAL

162.95

8.67

32.82

0

17.17

5.15

0.9

0.37

0

0.16

0.06

0.04

0.02

3.27


Pyramid Servings:
Oils Milk Meat & beans Vegetables Fruit Grains & Cereals
0
0.67
0
0
.99
0.54

 

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