Here are seven menu choices for breakfasts, each with three carb-range options. Carb and calorie counts are noted for each menu. The main carb-containing foods are identified in bold font, and the grams of fiber have been subtracted from the total carb count. The portion sizes in the base menus provide 30–45 grams of carb per meal. Tips for incremental carb portion add-ons boost the carb count to achieve 45–60 grams of carb and 60–75 grams of carb.
If you aren't much of a breakfast person, at least have one portion of a carb-containing food, roughly 15 grams of carb, such as a container of yogurt, a small piece of fruit, or a slice of toast. People who skip breakfast are at risk for overeating later in the day. Blood-glucose control is improved by distributing carb intake between three main meals, roughly four to six hours apart (small snacks are optional).
Just as eating too little in the morning can be detrimental, so is eating too much. Before overeating in the morning, consider this: Natural hormonal surges known as the "dawn phenomenon" can increase insulin resistance in the morning, causing some people with diabetes to wake up with a higher fasting blood-glucose level than desired. The morning meal choices matter, because if you eat too much carbohydrate, your blood-glucose levels will likely spike, and that is especially true if the carb choices are sweet or refined. Picking healthy foods helps. (So does a walk after breakfast!)
| Breakfast Menus | BASE MENU 30–45 Grams Carb per Meal | 45–60 Grams Carb per Meal | 60–75 Grams Carb per Meal | Healthy Tips and Options |
| Monday Old fashioned oats |
1 cup cooked oatmeal 1 tablespoon raisins 4 ounces 1% milk 1 egg, any style Total: 37 grams carb 310 calories |
To the base menu add: 1 tablespoon raisins Total: 45 grams carb 342 calories |
To the base menu add: 1 tablespoon raisins + 1 slice whole-wheat toast with 1 teaspoon butter Total: 61 grams carb 466 calories |
Avoid sweetened versions of oatmeal. Use plain, old-fashioned, or steel-cut oats. The more fiber, the better. It's okay to add sugar substitute and cinnamon. If desired, add 4 walnut halves (adds 52 calories and no carbs). |
| Tuesday On-the-go
|
1 slice whole-wheat toast 1 tablespoon almond butter or peanut butter 1 extra-small banana or average-size banana Total: 33 grams carb 246 calories |
To the base menu add: 1 cup 1% milk Total: 45 grams carb 351 calories |
To the base menu add: 1 cup 1% milk + 1 slice whole-wheat toast + 1 tablespoon almond butter or peanut butter Total: 63 grams carb 537 calories |
You can use any nut butter: soy, cashew, sesame, or sunflower. Optional: Use calcium- fortified, nondairy milk replacements, including soy or rice milk. Check labels for carb and calorie info. Take the toast to-go, making a peanut-butter/banana toasted sandwich. |
| Wednesday Keeping it simple
|
1/2 cup 2% cottage cheese 3/4 cup cut pineapple 1/2 whole-grain English muffin with 1 teaspoon butter Total: 30 grams carb 260 calories |
To the base menu add: 1/2 cup 2% cottage cheese 1/2 whole-grain English muffin with 1 teaspoon butter
Total: 45 grams carb 463 calories |
To the base menu add: 1/2 cup 2% cottage cheese 1/2 whole-grain English muffin with 1 teaspoon butter + Latte made with 10 ounces 1% milk Total: 60 grams carb 582 calories |
Choose nonfat or low-fat cottage cheese. 1 cup melon, cantaloupe, or honeydew can be used instead of pineapple. |
| Thursday Breakfast burrito
|
1 medium 8-inch whole wheat flour tortilla 1/2 cup beans 1 egg, scrambled 2 tablespoons salsa 1 tablespoon light sour cream Total: 40 grams carb 349 calories |
To the base menu add: 1/2 cup diced potato, cooked
Total: 55 grams carb 417 calories |
To the base menu add: 1/2 cup diced potato, cooked + Small orange Total: 64 grams carb 462 calories |
Use beans of your choice, such as pinto or black. Add chopped jalapeño peppers or green chilies if desired. Add chopped lettuce if desired. Check labels for carb and calorie info as tortillas vary. |
| Friday Broiled bagel breakfast
|
1/2 large whole-grain bagel, lightly toasted 1 slice tomato 1 slice of cheese (about an ounce) 1 slice Canadian bacon (about an ounce) Total: 30 grams carb 306 calories |
To the base menu add: Just double all portions in the base menu using both halves of the bagel.
Total: 60 grams carb 612 calories |
To the base menu add: Just double all portions in the base menu using both halves of the bagel. + 1 small apple, sliced Total: 75 grams carb 672 calories |
Assemble the ingredients with the cheese on top; bake or broil until melted. Replace the Canadian bacon with smoked salmon, if desired. Use low-fat cheese to cut fat and calories. |
| Saturday Weekend brunch
|
1 whole-grain toaster waffle 1/2 cup sliced strawberries 4 ounces low-fat vanilla yogurt 1 slice Canadian bacon (about an ounce) 1 egg, any style Total: 31 grams carb 328 calories |
To the base menu add: 1 whole-grain toaster waffle + 1/2 cup sliced strawberries
Total: 51 grams carb 445 calories |
To the base menu add: 1 whole-grain toaster waffle + 1/2 cup sliced strawberries + 4 ounces low-fat vanilla yogurt Total: 66 grams carb 541 calories |
You can use vegetarian bacon or sausage in place of the Canadian bacon. You can lower fat further by using nonfat yogurt. Plain yogurt is also an option. Top the waffle with the yogurt and fruit instead of syrup. |
| Sunday Savory scramble
|
1 egg scrambled with the following chopped items (spinach, onions, mushrooms, and cheese) cooked in the oil 1/2 cup spinach 1/4 cup onions4 mushrooms 1 ounce cheese 1 teaspoon cooking oil 1 slice whole-grain toast 1 tablespoon no-sugar-added fruit spread (jam) Total: 30 grams carb 374 calories |
To the base menu add: 1/2 cup potato + 1 egg
Total: 45 grams carb 513 calories |
To the base menu add: 1/2 cup potato + 1 egg + 1 whole-grain slice toast + 1 tablespoon no-sugar-added fruit spread (jam) Total: 71 grams carb 643 calories |
Use reduced-fat cheese to lower the fat and calories. Substitute crumbled tofu for the egg if desired. Add shredded zucchini, chilies, and chopped tomato, if desired. |
