Breakfast is my favorite meal. I can easily feel satiated on about 350-450 calories. I often enjoy a couple of eggs, a piece of toast with butter (two slices on ravenous/workout mornings) and a small serving of fruit.

Recently I've changed up my preferred meal. In order to cut calories and fat I'm often substituting juicy grapefruit instead of toast. Choosing one whole, medium grapefruit over two slices of my favorite 100 percent whole wheat toast spread with two pats of butter saves 170 calories. Here's a nutritional breakdown:

Two slices of my 100 percent whole wheat toast with 2 pats butter: 252 calories, 10 g fat, 34 g carbs, 4 g fiber, 6 g sugar and 8 g protein.

One medium-sized grapefruit: 82 calories, just about no fat, 20 g carbs, 2.8 g fiber, 18 g sugar and 1.6 protein (per CalorieKing).

Comparatively there is more sugar and less protein in sweet grapefruit, but I garner decent protein from my eggs and save significantly overall on both fat and calories consumed. Bon appetit!