08 July, 2011
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- Mayo Clinic: Your Diabetes Eating Plan: Exchange List
- Mayo Clinic: Low-Carb Diet: Could It Help You Lose Weight?
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Breakfast Ideas With 15 Grams of Carbohydrates
A low carbohydrate diet is a weight-loss diet. It limits foods high in carbohydrates, such as breads, cereals, rice and fruits, and encourages the intake of foods high in protein and fat. Total daily carbohydrate intake is usually limited to 50 to 150 g a day, according to Mayo Clinic. When planning a 15 g carbohydrate breakfast meal, focus on your protein and fat choices.
Focus on Eggs
Eggs make a great protein to focus on for a low carbohydrate breakfast meal. The classic breakfast of bacon and eggs is a low carbohydrate meal. Two scrambled eggs with three slices of bacon and one slice of whole wheat toast with 1 tsp. of margarine provides approximately 410 calories and 15 g of carbohydrate. Try a three-egg omelet with one cup of non-starchy vegetables, such as onions or mushrooms, and 1 oz. of cheese served with one fresh plum, providing approximately 365 calories and 13 g of carbohydrate. Two boiled eggs with half of an English muffin and 2 tsp. of margarine is a low carbohydrate breakfast with 300 calories and 15 g of carbohydrate. Two scrambled eggs stuffed into one 6-inch corn tortilla topped with 1 oz. of cheese and 1 tbsp. of salsa is another low carbohydrate breakfast providing 300 calories and 15 g of carbohydrate.
Cottage cheese is another protein to consider for a low carbohydrate breakfast. A half-cup serving of 2 percent fat cottage cheese contains 90 calories and 4 g of carbohydrate, according to the USDA Nutrient Database. People following a low carbohydrate diet can pair a half-cup serving of cottage cheese with one cup of cantaloupe for 150 calories and 15 g of carbohydrate. You can pair cottage cheese with vegetables. One cup of 2 percent fat cottage cheese with 10 baby carrots contains 230 calories and 15 g of carbohydrate
Focus on Meats
Breakfast is traditionally a high carbohydrate meal with choices such as cereal, milk and fruit. If you want to eat a 15 g carbohydrate breakfast, consider eating non-traditional foods at breakfast, such as poultry or beef. A 4 to 5-oz. portion of grilled chicken breast served with two cups of cooked spinach provides approximately 280 to 325 calories and 15 g of carbohydrate. You can substitute fish or beef for the chicken. Try mixing one can of tuna with 2 tbsp. of mayonnaise and serving it on one slice of whole wheat toast for approximately 300 calories and 15 g of carbohydrate.
- egg on wheat bread image by Jeffrey Zalesny from Fotolia.com