E Breakfast - Cinnamon and maple oatmeal with peaches and blueberries

E because:

1) There are between 20-45g of carbs in this meal.

2) There are less than 5g of fat in this meal.

3) I used one whole peach and just enough blueberries to make it colorful. 

4) My protein is from a side serving of greek yogurt.

5) Sugar free maple syrup is not for the puritan. I have never claimed to be a puritan, and I have this once in a while and stick to about 1 tbsp each time I have it. 

I wait all year for Ontario peaches to be ripe just for this dish! Even before THM, I would have this breakfast. Here's how I make it:

*Boil 1 1/3 C of water.

*Add 2/3 C of oatmeal. 

*Simmer for 3 mins, stirring once in a while. 

*Add cinnamon to taste. (I sprinkle it until it looks right, so not sure of the measurement.) 

*Remove from heat, cover and let sit while you slice up the peach and wash the blueberries.

* Drizzle 1 tbsp of sugar-free maple syrup over top. 

*Add a large spoonful of Greek yogurt on the side. 

Enjoy! 

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Oatmeal, Low Fat Greek Yogurt, Blended and Strained Strawberries, Fresh Blueberries and Green Tea.

I can't stop making "Mmmm!" noises! It tastes like a strawberry dessert!!! I am not a purist, so I added 1tsp of sugar free syrup to the strained strawberries to cut back the very tart flavour. But you wouldn't have to.

E Because:
1) The oatmeal lands me in the 20-45g of carbs for an E setting.
2) The Greek yogurt has less than 5g of fat and serves as my protein.
3) Berries are perfect in liberal amounts in an E setting. This is the first time I've tried blending them.
4) Green tea is a great hot drink on an E morning. It doesn't need cream or a sweetener.

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Oatmeal with Greek yogurt, berries and one little kiwi to make it look cute. 

E because:

1) There are between 20-45g of carbs

2) The yogurt is my source of protein, so I don't need to count the carbs in it. (Even if I did, I am still well within my range.)

3) I used low fat yogurt and kept the fat content under 5g of fat.

4) Berries are awesome in an E setting. Enjoy them guilt free. (Within reason of course.)

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Gouda Omelet

S because:

1) There are less than 10g of carbs in this meal.

2) There are healthy fats.

3) Berries are the only acceptable fruit in an S setting.

4) My protein is from my eggs, bacon and cottage cheese.

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Egg white omelet with mushrooms, onions.

Egg white omelet with mushrooms, onions and spicy pepper medley, Ezekiel bread with lite laughing cow cheese and tomato.

E because:
1) there are less than 5 g of fat in this meal.
2) there are between 20 and 45 g of carbs in this meal.
3) My protein is my eggs. (Admittedly a very small amount of protein. I am out of turkey bacon!!!)
4) I used a small amount of tomatoes and onions, and some nonstarchy mushrooms.
5) I cooked the omelet in a spritz of olive oil.
6) I used only the egg whites. Whole eggs are saved for an S setting.

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Zucchini Fritter (page 217), bacon, Greek yogurt and strawberries

• S because:
  1) There are less than 10g of carbs in this meal.
  2) There are lots of healthy fats. (bacon, Greek yogurt, cheese)
  3) I used non-starchy vegetables. (Zucchini, green onion)
  4) I can have liberal amounts of berries in an S setting.
  5) My protein is my yogurt, eggs, and bacon.
  
  I have my GGMS ready to drink between breakfast and lunch at noon

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S - Scrambled Eggs, Bacon, Berries, Green Yogurt, Coffee and Cream

S Breakfast - Scrambled eggs, bacon, berries, greek yogurt, coffee and cream.

S Because:

1) There are less than 10g of carbs in this meal.

2) There are lots of healthy fats in this meal, which is fine in an S setting. (Bacon, yogurt, cream)

3) Liberal amounts of berries are great in an S setting. See the guideline below.

4) My sources of protein are my eggs, bacon and Greek yogurt.

5) To drink, I have coffee sweetened with stevia, and cream.

Berries are allowed in an S setting. You have three options. 1 cup of any berries except blueberries, OR 1/2 cup of blueberries OR if you want to mix blueberries with other berries, you can do half a portion of each - 1/2 cup of any berry + 1/4 cup of blueberries. I just eyeball it and take a guess. I don't think I'm going to get fat eating 1 too many blueberries! :D 

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E -Baked Oatmeal Cookie Style Oatmeal, Mixed Berries, Greek Yogurt

E Breakfast - Baked Oatmeal Cookie style oatmeal, mixed berries, Greek yogurt, green tea.

E Because:

1)There are less than 5g of fat in this meal.

2) There are between 20-45g of carbs in this meal.

3) My protein source is my Greek yogurt

4) Liberal amounts of berries are fine in an E setting. One cup is the suggested serving size.

5) To drink I have, green tea sweetened with stevia.

6) I used some sugar-free maple syrup on top as well for a little treat. :D

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E- THM Waffles, Berries, Sugar Free Syrup

E Breakfast - THM pancake batter made in a waffle iron, berries, and sugar free maple syrup, green tea.

E Because:

1)There are less than 5g of fat in this meal.

2) There are between 20-45g of carbs in this meal.

3) My protein source is my waffle. (There are tons of egg white in this recipe)

4) Liberal amounts of berries are fine in an E setting. One cup is the suggested serving size.

5) To drink I have, green tea. 

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S - Greek Omelet, Bacon, Mixed Berries

S Breakfast - Greek omelet, Canadian bacon, mixed berries and green tea.

S Because:

1) There are less than 10g of carbs in this meal.

2) There are lots of healthy fats in this meal, which is fine in an S setting. (Feta cheese, bacon, olives)

3) There are non-starchy veggies in this meal, peppers, tomato, onions, and mushrooms.

4) My source of protein is Canadian bacon and eggs.

5) To drink, I have green tea. You could choose to have coffee with cream. 

Berries are allowed in an S setting. 

You have three options. 

• 1 cup of any berries except blueberries
• 1/2 cup of blueberries 
• if you want to mix blueberries with other berries, you can do half a portion of each - 1/2 cup of any berry + 1/4 cup of blueberries.
•  I just eyeball it and take a guess. I don't think I'm going to get fat eating 1 too many blueberries! :D 

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S - Eggs with Mushroom Cream Sauce, Bacon and Berries

S Breakfast - Canadian bacon, berries, scrambled eggs with a mushroom cream sauce, green tea.

S Because:

1) There are less than 10g of carbs in this meal.

2) There are lots of healthy fats in this meal, which is fine in an S setting.

3) Berries are allowed in an S setting. You have three options. 1 cup of any berries except blueberries, OR 1/2 cup of blueberries OR if you want to mix blueberries with other berries, you can do half a portion of each - 1/2 cup of any berry + 1/4 cup of blueberries. I just eyeball it and take a guess. I don't think I'm going to get fat eating 1 too many blueberries! :D 

4) My sources of protein are my eggs and my Canadian bacon.

5) To drink, I have coffee sweetened with stevia and cream. 

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E - Baked Banana Oatmeal, Greek Yogurt and Coffee

 E Breakfast - Baked Banana Oatmeal with greek yogurt and coffee.

E because:
1) There are less than 5g of fat in this meal.
2) There are between 20-45g of carbs in this meal.
3) My protein source is my Greek yogurt.
4) I have coffee with steavia, but no cream. I save the cream for my S breakfasts.
5) I would normally add some strawberries or raspberries to this meal, but I need to get groceries today! :D

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E - Ezekiel Bread, Spinach, Egg White, Tomato, and Mixed Berries

E Breakfast - Ezekiel toast topped with light laughing cow cheese, spinach, scrambled egg white and tomato. Small dish of mixed berries. Green tea to sip.

E Because:
1) There are less than 5g of fat in this meal.
2) My source of protein is my egg whites
3) There are non-starchy veggies with the tomato and spinach.
4) 1 cup of berries is the suggested serving size for an E meal.
5) There are between 20-45g of carbs in this meal.
6) Green tea is a great hot drink for an E breakfast.

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E - Ezekiel Bread Topped with Cottage Cheese, Cucumber and Green Onion, Tomato and Provolone Cheese

E Breakfast or Lunch - 2 slices of Ezekiel bread, fat free cottage cheese, cucumber, green onion, 1 cocktail tomato, 1/2 slice of provolone cheese, green tea.

E because:
1) My carbs are between 20-45 grams.
2) My fat is below 5gs. I used fat free cheese and only 5g of fat worth of provolone cheese.
3) I have some non-starchy veggies with my cucumber + tomato.
4) My main protein source is my cottage cheese. However, as some pointed out, I likely should have had some lean protein with this. (Turkey bacon or fat free turkey deli meat rolled up for example)
5) Green tea to drink. Remember that whatever drink you pair with an E meal needs to be fat free.

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E- Baked Banana Oatmeal, Greek Yogurt, Strawberries

E Breakfast - Baked banana oatmeal, greek yogurt, strawberries, green tea.

E Because:

1) There are less than 5g of fat in this meal.2) there are between 20 and 45g of carbsin this meal.3) My Greek yogurt is my protein source. (Although, I would have added some very lean Turkey bacon on the side if I had any left!) 4) Green tea is awesome in the morning!5) I can have liberal amounts of berries in an E setting. Suggested serving amount is 1 cup.* I split the recipe below with my husband this morning. :D

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E - Egg White Scramble, Mixed Berries, Ezekiel Bread with Laughing Cow Cheese and Tomato Slices

E Breakfast - Egg white scramble with fat free cottage cheese and green onion, 2 slices of Ezekiel toast with 1 triangle of light laughing cow cheese and sliced tomatoes, mixed berries and green tea. (I should have added turkey bacon to this to up the protein count. Feel free to do this!)

E Because:
1) There are less than 5g of fat in this meal.
2) There is between 20-45g of carbs. (Ezekiel bread)
3) I used egg whites instead of whole eggs as outlined for an E meal.
4) There are some non-starchy veggies with tomatoes and onions.
5) Liberal amounts of berries are encouraged in an E meal. One cup is the suggested serving size.
6) My main protein source is the eggs, but I really should have added some turkey bacon to up the protein source.
7) I had green tea to drink, but you can have any fat free/sugar free hot drink you choose.

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E - Veggie Egg White Omelet, Ezekiel Toast, Berries, Lean Turkey Bacon

E Breakfast - Veggie egg white omelet with a sprinkle of reduced fat mozzarella, 1 slice of Ezekiel toast with 1 tsp of butter, berries, fat free turkey bacon and green tea.

E Because:
1) There are less than 5g of fat in this meal. (1 tsp of butter and a sprinkle of reduced fat mozzarella)
2) There are above 20g but below 45g of carbs in this meal. I used sprouted bread called Ezekiel bread.
3) There are lots of non-starchy veggies in the omelet. (Tomato, red pepper, green pepper, spring onion)
4) My lean protein source is my turkey bacon.
5) I enjoy a cup of green tea with my breakfast, but you could have any fat free hot drink you choose.

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FP - Protein Powder Crepes, Mixed Berries, Clementine

FP Breakfast - Protein powder crepes, mixed berries, clementine, green tea.

FP Because:
1) There are less than 5g of fat in this meal.
2) There are less than 10g of carbs in this meal.
3) It is high in protein because I used a full scoop of whey protein powder to make the crepes.
4) One piece of fruit (besides berries) is acceptable in an E setting.
5) You can eat liberal amounts of any berry in an E setting. The suggested serving amount is one cup.
6) Green tea in the morning just tastes great to me, but you can have any hot drink. (Just no cream or high fat content!) :)

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S - Asiago Cheese Omelet, Bacon, Mixed Berries

S Breakfast - Asiago cheese omelet, bacon, 1 cup of berries, and green tea.

S Because:
1) There are less than 10g of carbs in this meal.
2) It is high in protein and fats.
3) Bacon is my mail protein source.
4) Berries are awesome with an S meal. The suggested  serving size is one cup. Only 1/2 of that cup should be made up of blueberries due to the higher sugar content in them.
5) I used whole eggs. In an E meal, I would have only used the egg whites.
6) I had green tea with my breakfast, but you could have coffee and cream instead if you wanted to.

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S - Baked Egg Cups (page 221), Cottage Cheese with Berries, Bacon

S Breakfast - Baked Egg Cups (page 221), cottage cheese and raspberries, bacon and green tea.

S Because:
1) There are less than 10g of carbs in this meal.
2) I used whole eggs in these egg cups. (When I want to make these 'E' I use egg whites instead of the whole egg.)
3) I used full fat dairy, and didn't worry one bit about how much fat is in this meal. :D There is no limit. There is feta and a bit of cream in the eggs. That is also full fat cottage cheese with the raspberries.
4) My protein source is the bacon. Mmmm bacon...!
5) I can have up to one cup of berries with an S meal. (Only 1/2 of that cup can be made up of blueberries due to their higher sugar content.)
6) I had green tea with my breakfast but you could have coffee and cream instead if you wanted to.
7) There is no added sugar in this meal.

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