Waffles with ricotta and peaches

Top a whole-grain waffle with ½ cup part-skim ricotta cheese and 1 sliced peach. (When peaches are no longer in season, feel free to substitute canned peaches or ½ cup crushed pineapple; always choose fruit that’s canned in its own juice rather than syrup.) The creamy ricotta cheese provides protein and calcium.

300 calories, 15 g protein, 13 g fat, 38 g carb, 6 g fiber