Sample Diet Menus


Katherine Tallmadge’s Favorite Breakfast

1/2 cup old fashioned oats (150), cooked in:
1 cup skim milk (100) or soy milk
1/2 to 1 ounce of your favorite nuts, toasted and chopped  (90 to 180)
1 to 2 Tbsp of your favorite dried fruit, such as raisins, dried cranberries, cherries, dates or figs (60)

Microwave 4 to 5 minutes in a large glass bowl (it will spill over), leave in microwave another couple minutes. Microwave another minute, if needed.

Stir in:
1 tsp brown sugar or maple syrup  (15) (or Splenda for zero calories)
1 Tbsp light butter, healthy margarine (50) or PromiseActive to lower your cholesterol

Top with:

1/2 to 1 cup of your favorite fresh, frozen or canned fruit, ie, 1/2 medium banana, 1 cup berries, a peach, a grated apple (50)
1 Tbsp Toasted Wheat Germ

On the side: 1/2 cup Orange Juice (60)

YUMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMM!!!!

Katherine designed a complete day’s menu for the new MyPlate.gov program. Diet Simple is full of delicious recipe and menu ideas at every calorie level to make eating healthy delicious and fun! So get your own copy… it’s cheap and could change your life! Some real peoples’ testimonials

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© Copyright Katherine Tallmadge, MA, RD - Designed by Pexeto
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