Weight Loss & Diet

Good Restaurant Breakfasts for Weight Loss

Egg whites, whole-wheat toast, avocado
Natalie Stein

Exercise, Fitness & Nutrition Expert | Lark Health

In this article:

  • 1 in 4 Americans eat breakfast away from home at least weekly. 
  • Breakfast away from home can be high in calories, fat, and sugar. But it can also be healthy and good for weight loss.
  • Oatmeal, egg whites, and fresh fruit are good options.
  • Lark can help you lose weight with personalized coaching.

Is your breakfast helping you lose weight? Or is it doing the opposite? What does breakfast time usually look like for you? 

If you are a typical American, it may involve eating out regularly. The Bureau of Labor Statistics reports that about 1 in 4 adults eat breakfast away from the home at least once a week. Many choices are unhealthy or bad for weight loss.

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Weight 160lbs
Height 64

Common High-Calorie Choices

What is wrong with eating breakfast away from home? Many common choices are high in calories. They also tend to be high in fat, sugar, and starch. Take a look at these choices and their calorie counts according to the USDA.

Breakfast or Food Item Approximate Number of Calories
Breakfast burrito with sausage, potatoes, eggs, and cheese
Breakfast sandwich with eggs, cheese, and sausage or bacon on biscuit, croissant, or bagel
Toast with butter and jam, omelet
Home fries, eggs, sausage
3 pancakes with butter, syrup, bacon, and eggs
Danish or doughnut and flavored coffee beverage

They are not just high-calorie. They can be:

  • High in saturated fat.
  • High in refined carbohydrates.
  • High in added sugar.


  • Low in fiber.
  • Devoid of fruits and vegetables.

But other choices can start your day off right. These are some choices to look for.

Ask for… Order it without… Make it better…
Plain steel cut or regular oatmeal with nuts and fresh fruit
Raisins, cranberries, or other dried fruit; brown sugar or honey
Nuts, seeds, fresh fruit
Omelet or scrambled eggs with vegetables
Bacon, ham
Egg whites, whole-wheat toast, avocado
1 pancake
Butter, syrup, whipped cream, bacon, and hash browns
Buckwheat or oatmeal pancake instead of buttermilk, fresh fruit, cottage cheese
Breakfast sandwich on English muffin
Sausage, butter, bacon, croissant, biscuit, bagel
Egg whites, lettuce, tomato
Black coffee or coffee with coffee
Sugar, sugary syrup, whipped cream, whole milk, creamer
Skim milk or unsweetened milk substitute, cocoa powder, cinnamon, vanilla

Sometimes, you may not see a healthy breakfast entree on the menu. In that case, check the side items or a la carte menu. You may find:

  • Scrambled egg or egg white
  • Hard-boiled egg
  • Peanut butter
  • Cottage cheese or yogurt
  • Boxed cereal such as Cheerios
  • Orange, apple, or banana
  • Grapes or fresh-cut fruit
  • Whole-wheat toast or whole-wheat bagel (eat only half) or English muffin
  • Sliced tomato
  • Avocado

If you do not see any sides you want to order, try asking for any of the above simple items. At least some of them are available in most kitchens.

Lower your risk of diabetes at no cost

Get Started
Weight 160lbs
Height 64

Losing weight can lower your risk for developing type 2 diabetes, and that’s not all. When you lose a few extra pounds, energy levels can increase, cholesterol and blood pressure can improve, and clothes fit better. Best of all is that Lark makes weight loss simple!

Lark doesn’t just know which choices can lead to weight loss. Lark coaches you on how to make good choices that can become habits. With small changes that fit right into your lifestyle, you can drop pounds and lower your risk for type 2 diabetes. Your personal coach is available 24/7 through your smartphone so you can get expert tips, track meals, physical activity, and weight loss. 

The entire program may be available at no cost to you if your health insurer covers it. Click here to find out if you may be eligible for Lark! You could be minutes away from taking the first steps to hitting your weight loss goals and improving health.

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