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When you wake up in the morning with the appetite of a lumberjack and you’re hankering for a man-size breakfast, here are some quick tips on breaking your fast right.

Think fruit first
Have some melon or grapefruit, then move to the less healthy stuff – you’ll get your vitamins and fiber, and you’ll eat less of what could ail you.

Don’t be yellow when cooking eggs
It’s the egg yolks that are bad, not the whites. You won’t taste any difference, and you’ll be saving ten grams of fat and 426 milligrams of cholesterol. Use the same recipe for French toast.

Hash it out with hash browns
For healthy hash browns, pick up a pack of frozen hash-brown potato patties. DO not read the cooking instructions (trust us). Instead, do this: Brown them in a non stick skillet coated with cooking spray. Use medium heat and give them about 12 minutes per side to make them crispy. Fat savings: about ten grams per serving over homemade has browns fried in oil.

Copy the Canadians when makin’ bacon
When you absolutely need bacon, have some Canadian bacon. You can eat twice as much for less than half the fat. Two medium slices (about 1 1/2 ounces) has just 4 grams of fat, compared to 9.4 for three slices (3/4 ounce) of regular bacon.

Forget frying the flapjacks
Pop a pancake in your toaster instead of frying it in a pan. Aunt Jemima Low-fat pancakes are frozen and ready for toasting. They have just ½ gram of fat per three-hot cake serving, instead of the 6 that come with the kind you make from batter.

Watch that stuffin’ in your muffin
Bran muffins sound innocent, but many are astoundingly high in fat. Some contain up to 12 grams, almost as much as a hamburger. An exception to this rule: low-fat muffins, such as those made by Hostess.

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Eat a no-meat monster sandwich, Italian-style
Make a meat-less hot Italian sub the next time you’re hankering for a veal Parmesan sandwich. Brown some cubed eggplant pieces under a broiler with a little olive oil. Then mix with tomato sauce and capers. Place in a Kaiser roll. Top with grated Parmesan. Fat savings: 18 grams.

Pour the fat away on a PB&J
For a lighter peanut butter sandwich, buy natural peanut butter, the kind where the oil rises to the top. Pour out the oil before you make a sandwich and you’ll pour away the fat.

Avoid that Reuben-esque look
Sure, Reuben sandwiches are good. But all that cheese and fatty corned beef isn’t good for you. Simulate a cheese Reuben by replacing corned beef with turkey ham and topping it off with low-fat mozzarella, mustard, spicy shredded cabbage and pickles. Slap all that on traditional rye bread and broil until the cheese melts. Fat savings: ten grams.

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Sandwiches are the architecture of the common man, but you need to start with a solid foundation. Don’t let lunchtime be blubber time.

Hail the hierarchy
The hierarchy of health, in descending order: turkey and chicken; roast beef; ham; weird processed things like salami and olive loaf. For example, instead of an Italian submarine sandwich with cheese and mixed cold cuts like salami and bologna, choose a roast beef hero and you’ll trim your fat intake by 30 percent.

Try a healthy tune-up for your tune
Don’t turn a perfectly good sandwich of water-packed tuna (two grams of fat per three-ounce serving) into a fatty disaster by mixing in a lot of mayonnaise. Instead, squeeze lemon juice and add pepper and hot-pepper sauce into your tuna. It tastes great – and it’ll pack less fat.

Ask for “extra lean” or “reduced fat” ham at your deli counter
Enough of this type of ham for a manly sandwich will burden you with less than three grams of fat, compared with six grams for regular ham.

Try a micro-melt
For a less greasy grilled cheese sandwich, don’t fry it. Start by toasting two slices of bread. When done, slip a slice of reduced-fat Cheddar cheese between them. Place the sandwich on a paper towel in the microwave. Cook on high for 25 seconds to melt the cheese. Fat savings: eight grams

Taste the “grateness” of cheese
When it comes to cheese, get handy with a cheese grater. Grate a piece of Parmesan or other hard cheese on your sandwich and you’ll save boffo fat calories over the standard slice fare.