1/2 cup 100 percent bran cereal
2 tablespoon oatmeal, oven-toasted, old-fashioned
2 tablespoon wheat germ
1 tablespoon chopped walnuts
1 tablespoon milled flaxseed
1 tablespoon chopped dates
Mix all ingredients in a bowl. Mix can be topped with 1 cup milk; a dollop of fat-free plain yogurt; and/or fresh or frozen fruit, such as banana, kiwi, strawberries, peaches or blueberries.
For bulk mix: 1 box bran cereal; 2 cups each of oatmeal and wheat germ; 1 cup each of flaxseed, walnuts and dates.
Serving size: Start with a 1/2 cup and work your way up to 1 cup.
Nutrition: 280 calories, 12g protein, 17g fiber, 35g carbohydrates, 10g fat