I am currently in a phase of exploring cold cereals. Maybe it’s because the sun is coming out (finally!) and that makes me less interested in warm food.

It’s amazing how much sugar is in cereal. It’s so hard to find BLE-friendly cereal in the sugar-obsessed world, even so called “healthy cereals” and natural food cereal isles are full of sweeteners.

Luckily, there are a few that we can eat (see below). They are pretty bland on their own though, so you’ve gotta make the toppings interesting.

Cereal is a great option for quick breakfasts, traveling, camping, and any other situations where you don’t have a way to cook food.

Here is a general breakfast cereal formula with the BLE measurements and categories.

Bright Line Breakfast Cereal

  • Servings: Makes 1 Serving
  • Print

Each Serving Contains:

  • 1 Grain
  • 1 Protein
  • 1 Fruit



  • 1 oz dry cereal (see BLE-friendly brands below)


  • 1 oz nuts & seeds (1/2 protein)
    • Try sliced almonds, pecans, pumpkin seeds, chia seeds, flax meal, hemp seeds, walnuts, sunflower seeds, or pistachios
  • 4 oz plant-based milk or yogurt (1/2 protein)
    • Try unsweetened hemp, oat, soy, or almond milk


  • 6 oz fruit
    • Try strawberries, bananas, pears, peaches, mangos, raspberries, and blueberries

Condiments (Freebies)

  • Cinnamon
  • Vanilla

*These servings reflect the BLE female weight-loss food plan. Please adjust the quantities as needed for your own individual food plan.

Notes for Maintenance

  • Grain Additions: Increase cereal amount.
  • Protein Additions: Increase milk or add yogurt. I like to use 4 oz of milk and 2 oz yogurt, and up the nuts and seeds to 1.5 oz.
  • Fat Additions: Increase nuts.


Here is a list of some BLE-friendly brands of breakfast cereal. (Shout out to my beloved Bright Lifers for helping me curate this list!)

Ezekiel Cereals

(Although steer clear of the one with raisins)

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Shredded Wheat

Shredded wheat comes in all kinds of sizes, from huge, to medium, to mini.

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Puffed Grains

Try puffed rice, corn, kamut, quinoa, and wheat. 1 oz gets you a ton of volume.

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Uncle Sam’s Cereal

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Fiber One

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Erewhon Cereals

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In general, look for cereals without sugar or sweetener added, with just one or two ingredients. If there is a little bit of sweetener, I have found that personally less than 2 grams of sugar in one serving hasn’t been triggering for me.

I never used to eat cereal. I had a false belief that cereal wasn’t as filling as oatmeal. Probably because I used to eat cereal loaded with NMF and that would cause a blood sugar roller coaster. Not with BLE-style cereal! Today, my breakfast cereal got me easily through the morning all the way until lunch, no different than my normal oatmeal. Lesson learned!