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m.) 14 grams protein 10 grams carbohydrate Option 1 Protein 'A cup low-fat (2%) or nonfat cottage cheese Carbohydrate Favorite fruit: Choose 1 unit (9 carbohydrate grams) of your favorite fruit listed on the "Macronutrient Units" list . Option 2 Protein Omelette (made with 2 egg whites or !4 cup of egg substitute) with 1 ounce cheese or 1 ounce meat. (If you do not want meat, substitute an extra egg white, Vi cup of egg substitute, or 1 ounce cheese.) You may add carbohydrates from the "Macronutrient Units" list , such as mushrooms, onions, salsa, and avocados, but be sure to count them as part of your total carbohydrate intake. Carbohydrate Favorite fruit: Choose 1 unit (9 grams carbohydrate) of your favorite fruit or other carbohydrate listed on the "Macronutrient Units" list (page 84). Examples: A apple, 1 tomato, A bagel, A English muffin, 1 low- carbohydrate tortilla, 1 slice of toast (low-carbohydrate bread). Favorable-Carbohydrate Menu Options Option 3 Protein Choose one of the following: 2 cheese sticks (string cheese), 2 ounce cheese (reduced fat), 2 ounces lean deli meat, or 2 ounces turkey jerk (low sodium). Carbohydrate Favorite fruit: Choose 1 unit (9 carbohydrare grams) of your favorite frui listed on the "Macronutrient Units" list . Option 4 Protein Choose one of the following: 1 cheese stick (string cheese), 1 ounce cheese (reduced fat), 1 ounce lean deli meat, or 1 ounce turkey jerk) (low sodium). Carbohydrate and Protein Vi 40-30-30 protein bar or 1 protein bar, do not add cheese if the pro- tein to carbohydrate ratio is adequate (14 grams of protein to 10 grams or less of carbohydrates). Option 5 Protein Choose one of the following: 2 cheese sticks (string cheese), 2 ounces cheese (reduced fat), 2 ounces lean deli meat, 2 ounces turkey jerky (low sodium), or 1 scoop protein powder (14 grams of protein) to mix into yogurt. Carbohydrate and Protein V* cup light yogurt (any flavor) or Vi cup plain yogurt Option 6 (Fast-Food Option) Breakfast sandwich: 1 egg and cheese or meat (without top muffin or bun) Breakfast burrito: 1 egg and cheese burrito (tear off Vi tortilla) EATING YOUR WAY TO TOTAL HEALTH Option 7 Choose one of the following: lA bagel, 'A English muffin, 1 low- carbohydrate tortilla, or 1 slice toast (low-carbohydrate bread) with one of the following: 2 ounces cream cheese and lox (smoked salmon), 1 tablespoon natural peanut or other nut butter with 1 cheese stick, 1 ounce cheese (reduced fat), or 1 ounce lean deli meat. Option 8 ' cup oatmeal with 1 scoop protein powder or omelette (made with 2 egg whites or 'A cup egg substitute) Option 9 1 protein meal replacement bar or shake (14 grams of protein to 10 grams or less of carbohydrates). If you're making your own meal replace- ment shake with protein powder, add it to milk or water. Remember that 8 ounces of milk contain about 7 grams of protein and 9 grams of carbohy- drates. Therefore you'll need to account for the prorein and carbohydrates in the milk.