Instructions: Mix and Eat

Prep: 5 min.

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). 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.

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