A simple way to nourish your day.

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  1. ½ tsp. / 1½ g ground cinnamon
  2. 6 walnuts, chopped
  3. 1 Tbsp. / 7 g whole flax seed, ground
  4. 1 Tbsp. / 10 g whole chia seed, ground
  5. 1 Tbsp. / 6 g oat bran or psyllium fiber
  6. ⅓ cup / 80 g plain yogurt, organic dairy or vegan
  7. 3 prunes, chopped
  8. 1 small banana, sliced
  9. 2 Tbsp. / 15 g muesli


  1. Combine above ingredients in a cereal bowl.

Serving size:¾ cup /125 g

Exchanges per Serving: 1 Carb, 1 Protein, 1 Fat, 1 Fruit

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Comments 31

    • Hi, RebeccaFrostick1717. This recipe isn’t keto, nor is the simple combination of Greek yogurt with banana. Is that OK with you, even though you selected the keto route here? If you’re not concerned with keto, then that combination is excellent – just be sure you get plain yogurt (you can always sweeten with Stevia or monk fruit).
      If you want your “yogurt” and banana meal to be your keto breakfast according to your plan here, you would be better off using full-fat sour cream instead; if you use less than a full cup of sour cream, that use just half a banana (unless it’s very small).

  1. Please help me sort out where I need to begin. I had printed week one menus to look over and see what foods were on the different days and begin to stock some of the items. Now I can’t seem to find all the reading from yesterday about the different bread selections. I need to print that information. Hopefully, I will be ready to begin by 2/1/19. Thanks for the help.

  2. I have been baking my own bread using local stone ground flour going forward is this okay , before the Xmas break had lost weight by no/low carb but have no put back half that weight so a lot of conflicting info by the way only joined today . The menus on the are okay but not very good for my working environment 0700-1700 and short teabreaks

    • Hi, The Hunter. You can build the menus to provide most of the food at the traditional three times per day, with smaller meals during short breaks. To do this, click on the circular arrow icons to the right of each meal header, and follow the instructions to make food selections based on the food groups in your menu pattern, but using additional exchanges from morning and afternoon stacks at breakfast and dinner. When you do this, you will get warnings that you are over your meal allotment, but don’t worry about that as long as you don’t go over your daily total.

  3. Hi new to this …my normal diet is porridge oats coffee for bfast then low fat Greek you plus Two small wholemeal SL ces bread for lunch then fish or chicken plus steamed veggies for supper….what should I change?

    • Hi, Fiona, and welcome. We recommend a total of at least 5 fruit/vegetable servings each day, with protein at every meal, and 3 total calcium-rich food/beverage servings per day – some of these appear to be missing from your otherwise very sensible day. It also may not be enough, depending on the portion sizes.
      I recommend completing your profile, with your height, weight, and weight goal, then trying the Menu Planner application (https://www.trimdownclub.com/menu-planner). There you have the option to select the personal version, then choose the foods you like from lists in every major food group for a menu that is right-sized for you. As your weight changes, update your profile to ensure that the portion sizes in your menu change with you.

    • Hi, amieclement. I see in your menus that you are given spreads – nut butter, dairy butter, etc. You can also have avocado and cheese, of course, as well as egg, fish (e.g, tuna, salmon, sardines) and sliced meats such as ham (preferably organic, uncured). Jam is OK in small amounts (not much nutritional value).

  4. I joined today but am a bit disappointed already as I have to weigh food! Tried to edit menu food found not a lot of options to my liking…. I love my bread but what is ‘whole meal/sprouted? Can I eat seeded bread?

    • Hi, johbakk77. The overall idea is great. We would encourage you to use a natural bran source instead of that of a large-name company, as it may not be as nutritious. I suggest considering the blend above – you can make a lot and freeze it for individual portioning.

  5. I am a veggie and don’t like the combinations of food on the personal planner.I have tried 7 menu’s so far.
    Is it possible to loose weight by using the recipes only.?
    I joined 2. days ago and have cooked 2 dinners from the dinner menu.
    Not very impressed so far.

    • Hi, Elaine. First, please be sure to take advantage of the swap feature in your menu – just click on any food you want to change, and a dialog box will pop up with a list from which you can make a new selection. Second, yes, you can use the recipes and compare their exchanges to your menu pattern (visible by clicking on “Exchange mode” in the toolbar above your menu) to build your day.

  6. I want to learn about good proteins and mixing correct proportion of carbohydrates to be eating the correct products in the correct mixtures. For example I have for breakfast crunchy oatGranola Tropical Fruits with added water and someone said it could be fattening when I understood it to be healthy start to the day? Your thoughts please?

    • Hi, BrianDingwall. There are two elements that make something fattening: 1. it causes a hormonal imbalance, 2. the amount is too high, making your daily total of all foods exceed your need. Pre-made granolas are generally very high in sugar and low in protein, which can make them fattening. To improve it, I would suggest getting no-sugar-added granola and having it with milk or yogurt. While the ideal ratio between carbohydrates and proteins vary between people, ours is 1 gram of protein to each 3 grams of carbohydrate.

  7. Your recipes seem to not have much sugar, salt, or carbs, which is great for diebetics like me. I just joined and have just started looking at the recipes. I can substitute venison for your meats and start in the morning to fight this with these recipes. Thanks so much. David

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