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1 egg – substitutions: one cup of milk, one chicken wing, 1/4 cup of seeds or nuts, 2 slices of bacon, or 1/2 cup baked beans for vegetarians and vegans.
1 slice toast.
1 cup cottage cheese (substitutions: PLAIN Greek yogurt, ricotta cheese, cheddar cheese, eggs, or ham. For vegans and vegetarians, tofu, or 1 cup unsweetened soy/hemp/almond milk and 2 tablespoons hummus).
1 hard-boiled egg (substitution: 1/2 avocado).
5 saltine…..(read more)