One Week Meal Plan (Breakfast..& list included)

I see the link didn't work so here is a list w/o pics:

Breakfast 1: Classic Apple-Cinnamon Overnight Oats

Remembering to prepare these oats before bed may not be easy, but you'll love waking up to a pre-made breakfast. Pour one cup of nonfat milk over 2/3 cup rolled oats and stir in 1/4 tsp cinnamon. Cover with plastic wrap and let sit in the fridge overnight. In the morning, add 2 tablespoons chopped walnuts and a small apple (chopped).

NUTRIENT TOTALS

Calories: 448.3

Protein: 19.6 g

Carbohydrate: 65.3 g

Dietary Fiber: 9.148 g

Total Sugars: 24.2 g

Total Fat: 13.8 g

Saturated Fat: 1.84 g

Cholesterol: 4.94 mg

Total Omega-3 FA: 1.43 g

Calcium: 560.1 mg

Iron: 3.147 mg

Sodium: 132.1 mg

Vitamin D: 0 mcg

Folate: 47.7 mcg

Folic Acid: 0 mcg

Breakfast 2: Egg Wrap

Craving some Mexican? This egg wrap will satisfy your early-morning munchies. Scramble one egg and one egg white in 2 teaspoons olive oil. Add 1 cup baby spinach and sauté until just wilted. Put egg-spinach mixture on a 10-inch whole wheat tortilla, along with 1/4 cup reduced fat shredded Mexican blend cheese and 1/4 cup salsa. Roll up and enjoy.

NUTRIENT TOTALS

Calories: 453.4

Protein: 26.2 g

Carbohydrate: 44 g

Dietary Fiber: 6.86 g

Total Sugars: .941 g

Total Fat: 21.2 g

Saturated Fat: 5.989 g

Cholesterol: 231.5 mg

Total Omega-3 FA: .164 g

Calcium: 353.8 mg

Iron: 4.448 mg

Sodium: 856.6 mg

Vitamin D: .438 mcg

Folate: 123.6 mcg

Folic Acid: 16.8 mcg

Breakfast 3: Pear and Cheese Breakfast Sandwich

An English muffin turns this traditional lunch-time sandwich into a fun breakfast option. Separate the two sides of a whole wheat English muffin. Place 1/2 of a large pear, sliced, on one half and top with a 1-ounce slice of cheddar cheese. Put both halves under the broiler for 2-3 minutes, or until the top browns and the cheese is melted. Sandwich the two halves together. Serve with the remaining half of the pear spread with 2 teaspoons almond butter.

NUTRIENT TOTALS

Calories: 447.5

Protein: 15.1 g

Carbohydrate: 64.5 g

Dietary Fiber: 12.6 g

Total Sugars: 23.2 g

Total Fat: 17.5 g

Saturated Fat: 6.914 g

Cholesterol: 29.8 mg

Total Omega-3 FA: .149 g

Calcium: 314.7 mg

Iron: 2.688 mg

Sodium: 397.9 mg

Vitamin D: .085 mcg

Folate: 88.7 mcg

Folic Acid: 0 mcg

Breakfast 4: Crunchy Pumpkin Spice Parfait

This breakfast is so tasty, it practically doubles as dessert. If you've got a sweet tooth, then you're in for a treat. Stir 1/3 cup canned pumpkin puree (not pumpkin pie filling), 1/4 teaspoon pumpkin pie spice and 2 teaspoons of maple syrup into 1 cup of nonfat plain yogurt. Put half of the pumpkin-yogurt mixture into a mug or glass, top with 2 tablespoons granola, 1 tablespoon raisins and 2 teaspoons chopped cashews. Pour on remaining yogurt mixture and top with another 2 tablespoons granola, 1 tablespoon raisins and 2 teaspoons chopped cashews.

NUTRIENT TOTALS

Calories: 455.4

Protein: 20.7 g

Carbohydrate: 68 g

Dietary Fiber: 6.357 g

Total Sugars: 21.9 g

Total Fat: 13.7 g

Saturated Fat: 2.825 g

Cholesterol: 4.41 mg

Total Omega-3 FA: .027 g

Calcium: 552.2 mg

Iron: 3.727 mg

Sodium: 199.5 mg

Vitamin D: 0 mcg

Folate: 71.2 mcg

Folic Acid: 0 mcg

Breakfast 5: Bacon and Egg Frittata

With this baked dish you get two breakfast faves -- bacon and eggs -- in one portable package. Preheat the oven to 350 degrees F. In a medium bowl whisk together 8 eggs with 1/4 tsp. salt and freshly ground pepper to taste; set aside. Cook and stir 1/4 lb. chopped lower-sodium bacon in a 10-inch non-stick, oven-safe skillet over medium until crisp. Pour the eggs over the remaining bacon in skillet. Sprinkle evenly with 1 Tbs. finely chopped chives. Transfer the skillet to the oven and bake for 10-12 minutes or until set. Makes 8 servings. Serve warm, cold, or at room temperature. Refrigerate for up to 3 days. Enjoy with a medium (16 ounce) nonfat decaf latte and an orange.

NUTRIENT TOTALS

Calories: 184

Protein: 16 g

Carbohydrate: 1 g

Fiber: 0 g

Fat: 11 g

Saturated fat: 4 g

Sugars: 0 g

Calcium: 38 mg

Sodium: 456 mg

Prep:15 minsBake:12 mins to 13 mins at 350°FStand:5 minsTotal Time:32 mins

Found on parents.com