" ¼ cup old-fashioned oats ¼ cup Grape-Nuts or Ezekiel brand equivalent ¼ cup bite-size shredded wheat ¼ cup Uncle Sam Cereal 1 tablespoon ground flaxseed meal 2 tablespoons raisins ½ handful of walnuts 1 banana, sliced 1 kiwi, sliced 1 grapefruit ¾ cup milk substitute of choice "

― Rip Esselstyn , The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds