Pick one from the blue group and one from either the green group or the brown group.
(You get only 2 choices for breakfast.)
For exact calories go to the food exchange on the eat right page
Look for specific recipes there too.

Women use the smaller portions. Men use the larger portions.
Protein choices: ( 3 – 6 oz.)
Egg whites – (4 -10 whites, 1 yolk is acceptable) scramble, hard boil, omelet
Deli turkey
Sunrise Sandies (3 to 6 sandies) (includes your carbohydrate choice – your entire breakfast all in one!)
Protein shake
Protein pudding – 1 pudding for women, 2 puddings for men. – Instone
Muscle Latte (see recipe)

Greens: (1-3 cups) Do Not add butter!
These can be added to egg whites for the Eat Right Omelet(see recipe)
Onions/scallions
Broccoli
Asparagus
Brussel sprouts
Cabbage
Kale
Collards
Green beans
Zucchini
Summer squash
Tomatoes (Not a green but taste good in the omelet!)

Complex carbohydrates: (3 – 5 oz or ¼ -1 cup) No butter or cream cheese!
Oatmeal (plain, with 1/8 cup craisins OR ½ tsp. Brown sugar.)
Baked potato (brown in a pan using PAM spray for non stick.) like home fries!
Sweet potato (brown in a pan using PAM spray for non stick.) like home fries!
Mini bagel (1 any flavor )
Whole wheat toast (1 slice women – 2 slices men) Sorry girls!