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Bagel Breakfast Plus

335.5 calories/17.95 grams protein per serving. Makes 1 serving.

1 - 3 oz Whole Wheat Bagel 244 cal 10 protein
1 tbls Fat Free Cream Cheese 14 cal 2.1 protein
1/2 cup Red Raspberries 32 cal 1.5 protein
1/2 cup Skim Milk 45.5 cal 4.35 protein

Note that bagels vary considerably in their weight, and therefore calorie content. For this meal, choose a whole bakery-sized bagel or 1-1/2 frozen bagel; either is equivalent to 3 ounces. Spread with 1 tablespoon nonfat cream cheese (toast first, if you like).
1) Mix cream cheese, raspberries and skim milk; spread on bagel to make a "sandwich".

Serving Suggestions: Enjoy with an ice-cold glass of skim milk and a bowl of fresh or frozen raspberries. Alternatively, warm the milk and mix with strong coffee to make a tall cafe late. And for another taste adventure: embed the raspberries on top of the cream cheese-spread bagel