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Breakfast Menu

Some menu items include simple abbreviated recipes as ideas, see breakfast ideas listed under recipes

Monday

1 cup favorite whole grain cereal - 100% Bran, or GF Cereal -look at fiber content, stay above 4 grams of fiber per serving. Add 1 Tbs. ground flax seed meal for an additional 5 grams of lignan fiber.
6-8oz organic skim or non-dairy organic soy, almond, hemp or coconut milk
1/2 cup fresh berries in season - strawberry, 1/4 cup blueberries, or 1/2 banana
1 flax seed oil caplet or 1 Tbs ground flax seed, stevia optional -no added sugar

Tuesday

1 Egg, 2-3 egg whites Omelet with green pepper, mushroom or favorite sauteed vegetable in EVOO
1 slice 100% whole grain bread or GF Bread
1 small whole orange
6-8oz organic skim milk or soy milk
1 flax seed or fish oil caplet
1 flax seed meal added to omelet

Wednesday

1 cup Old-fashion Rolled Oatmeal (not instant)
GF verified oats are available-see the Cycle Diet support forum for brands
6-8oz organic skim or soy milk
1 -2 oz walnuts
1 cup of favorite melon- i.e. cantaloupe, honeydew
1 flaxseed oil caplet, or 1 Tbs flax meal added to oatmeal
stevia- optional (no added sugar)

Thursday

Egg English Muffin Sandwich:
1 Egg, 1 whole grain or GF English Muffin,
1 Slice uncured Canadian Bacon (Jones Farms is a good brand)
1 slice non-dairy (vegan) cheese
1 tsp Earth Balance spread- optional
4-6 oz organic skim milk or non-dairy milk of choice
1 flaxseed oil caplet

Friday

2/3 cup 100% Rice Bran or Perky's Nutty Rice Cereal
6-8oz organic skim, organic non-dairy milk of choice
1/2 cup fresh berries in season - strawberry, blueberry, or 1/2 banana
1 flaxseed oil caplet, 1 packet stevia (no added sugar)

Saturday

Fruit and Yogurt Parfait: Layer 1/2 6oz plain yogurt in glass, add 1/2 cup of fresh or frozen mixed berries, 1-2 oz walnuts and 1/3 cup 100% bran or GF Cereal. Add the rest of yogurt to top. Optional- 2 Tbs cashew whipped cream- see support forum for recipe video. Stevia- optional

Sunday

Egg white/Tofu/Vegetable Scramble: Mix, 4 Egg whites or 2 whole eggs, 2 Tbs skim milk or water if dairy-free, and 1/4 cup tofu. Add favorite fresh or frozen sauteed vegetables (broccoli, spinach, green onion, red pepper)
1 slice whole grain toast or roll up in a whole grain tortilla (contains gluten)
For gluten-free- use 100% brown rice or corn tortilla
4 oz calcium fortified orange or grapefruit juice
1 flax seed or fish oil caplet or 1Tbs flax seed meal