Banana Split Smoothie
(number of Powerfoods: 3)
What you need:
1 banana
1/2 cup low-fat vanilla yogurt
1/8 cup frozen orange juice concentrate
1/2 cup 1% milk
2 teaspoons whey powder
6 ice cubes, crushed

How to prepare: Blend until smooth in blender. Makes 2 8-ounce servings.
Calories per serving: 171; Protein: 8 g; Carbs: 33 g; Fat: 2 g; Saturated fat: 1 g; Sodium: 94 mg; Fiber: 2 g

Halle's Berry Smoothie
(number of Powerfoods: 4)
What you need:
3/4 c instant oatmeal, nuked in water or skim milk
3/4 c skim milk
3/4 c mixed frozen berries
2 tsp whey powder
3 ice cubes, crushed

How to prepare: Blend until smooth in blender.
Makes 2 8-ounce servings
Per serving: 144 calories, 7 grams (g) protein, 27 g carbohydrates, 1 g fat (0 g saturated), 4 g fiber, 109 milligrams (mg) sodium

Breakfast Bacon Burger
(number of Powerfoods: 4)
What you need:
1 Thomas' Honey Wheat English Muffin
1/2 teaspoon trans fat-free margarine
1 egg
1 slice low-fat American cheese
1 slice Canadian bacon
Vegetables of choice

How to prepare:
1. Split the muffin, toast it, and add margarine.
2. Break the egg in a microwavable dish, prick the yolk with a toothpick, and cover the dish with plastic wrap.
3. Microwave on high for 30 seconds. Let stand for 30 seconds. Add cheese, egg, and Canadian bacon to the muffin, then nuke for 20 seconds.
4. Add vegetables to taste.
Makes 1 serving.
Calories per serving: 300; Protein: 22 g; Carbs: 28 g; Fat: 11 g; Saturated fat: 3.5 g; Sodium: 868 mg; Fiber: 3 g

The I-Haven't-Had-My-Coffee-Yet Sandwich
(number of Powerfoods: 3)
What you need:
1 1/2 teaspoons low-fat cream cheese
1 whole-wheat pita, halved to make 2 pockets
2 slices turkey or ham
Lettuce or green vegetable

How to prepare:
1. Spread cream cheese in the pockets of the pita.
2. Stuff with meat and vegetables.
3. Put in mouth. Chew and swallow.

Makes 1 serving.
Calories per serving: 225; Protein: 10 grams; Carbs: 42 g; Fat: 3 g; Saturated fat: 1 g; Sodium: 430 mg; Fiber: 6 g

Eggs Beneficial Breakfast Sandwich
(number of Powerfoods: 5)
What you need:
1 large whole egg
3 large egg whites
1 tsp ground flaxseed
2 slices whole-wheat bread, toasted
1 slice Canadian bacon
1 tomato, sliced, or 1 green bell pepper, sliced

How to prepare:
1. Scramble the whole egg and egg whites in a bowl.
2. Add the flaxseed to the mixture.
3. Fry it in a nonstick skillet treated with vegetable-oil spray and dump it onto the toast.
4. Add the bacon and tomato, pepper, or other vegetables of your choice.
Makes 1 serving.
Wash it all down with 8 ounces of orange juice, and make it the high-pulp kind. More fiber that way.
Per serving: 399 calories, 31 g protein, 46 g carbohydrates, 11 g fat (3 g saturated), 6 g fiber, 900 mg sodium