Such simple ingredients and so little time needed to jumpstart your day! This oatmeal with grapefruit breakfast is high in fiber,and low in fat, calories and sodium. You get to eat a large quantity of food so you fill up on fewer calories than many traditional American breakfast choices – see the note about that at the end.

Microwave oatmeal
1/2 cup oatmeal (old fashioned)
1 tablespoon raisins
1 cup water

Place ingredients in bowl and microwave for 3 minutes. Stir and serve with skim milk or soymilk. Serves one.

Grapefruit Wedges
1 ruby red grapefruit
Cut grapefruit in 6 wedges and serve on plate. Serves one.

Total: 298 calories, 3 g fat, .5 g saturated fat, 0 g trans fat, 2.5 mg cholesterol, 58 mg sodium, 58 g carbohydrate, 5.5 g fiber, 12 g protein.

NOTE: This is for 23 ounces or almost 3 cups of food!! If you ate 23 ounces of a bagel you would consume 1793 calories and if you ate 23 ounces of an Egg McMuffin you would consume 1370 calories along with a lot more fat and sodium and little fiber.

Better still, this breakfast was proceeded by a 3-hour bike ride. Bike ride optional for the recipe of course!! You can read more about bike riding, swimming and running here.