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10 Fast Food Breakfasts That Can Fit into Your Weight Loss Plan

Natalie
Stein
May 30, 2023
healthy meal option
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Main points:

  • More than 1 in 5 adults eat fast food for breakfast on a given day.
  • Fast food breakfasts can be high in calories and low in nutrients, but there are options that can fit into a healthy weight loss plan.
  • Here are calorie and carb-controlled breakfast ideas from 10 of the country’s biggest restaurant chains.
  • Lark weight loss coach is available 24/7 on your smartphone with more tips for healthy weight loss.

More than 1 in 5 adults eats fast food for breakfast on a given day. If you’re sometimes among them, it’s important to be aware that these meals can be high in calories and low in nutrients. Still, most chains have one or more menu items that can fit into a healthy diet. Here are some things to keep in mind:

  • English muffins and regular buns are lower in calories than croissants and biscuits.
  • Limit breakfast meats, such as bacon, ham, and sausage.
  • Egg whites and cheese can provide protein.
  • Oatmeal without added sugar is a source of whole grains.
  • Portion control is important.

Here are calorie and carb-controlled breakfast ideas from 10 of the country’s biggest restaurant chains.

McDonald’s Egg McMuffin

This breakfast classic is a decent choice if you find yourself at the country’s top fast food joint. You’re best off ordering it without Canadian bacon to avoid nitrates, but even with bacon, it has only 310 calories and has 30 grams of carbohydrates and 17 grams of protein. Fruit and Maple Oatmeal without added sugar is another healthy, whole grain choice, though it’s higher in carbs. Sandwiches on croissants and biscuits, and hotcakes are higher in carbs.

Starbucks Spinach, Feta, and Egg White Wrap

This wrap has 290 calories and 20 grams of protein, along with whole grains, vegetables, and 3 grams of fiber. Starbucks also has some choices with oatmeal or yogurt, but they’re higher in added sugars.

Chick-Fil-A Egg White Grill

This English muffin has grilled chicken, egg whites, and cheese, and it has only 290 calories. It also has 27 grams of protein and only 29 grams of carbs, which is a great amount for breakfast. Avoid Chick-Fil-A’s breakfast items with fried chicken, biscuits, and hash browns, and choose the Yogurt Parfait with Granola instead.

Taco Bell’s Breakfast Burrito with Potatoes

This may not be the world’s most nutritious option, but it has 9 grams of protein and only 340 calories, so it can fit into a weight loss plan. It’s a far better choice than a burrito with sausage or bacon, or Taco Bell’s Hash Browns or Cinnamon Delights.

Wendy’s Classic Egg, Bacon, and Cheese

This sandwich is better than some other options at Wendy’s because it’s on a regular bun, not a fatty and high-calorie croissant or biscuit. It has 320 calories, 25 grams of carbs, and 18 grams of protein. Order this item without bacon to reduce calories and saturated fat, and avoid carcinogenic nitrates.

Dunkin Turkey Sausage on an English Muffin

This sandwich has 470 calories and 23 grams of protein, but what makes it really special is the turkey sausage. Unlike most sausage or even most turkey sausage, it doesn’t have carcinogenic nitrates. That means it’s a good way to get breakfast meat from a fast food restaurant.

Subway Egg White and Cheese Omelet on 6” Multigrain Bread

Get whole grains and 18 grams of protein with this breakfast choice, and see if you can customize it by adding tomatoes, lettuce, cucumbers, and spinach leaves. This breakfast has the advantage of being lower in saturated fat than some other fast food breakfasts.

Sonic Junior Breakfast Burrito

This burrito has 270 calories. It comes with eggs and cheese, and you can add tomatoes. It also comes with bacon, but you can order it without. If you want a bigger breakfast, the full-sized Breakfast Burrito has 470 calories, which is still a good deal.

Panera Avocado, Egg White, Spinach, and Cheese on Sprouted Grain Flat Bagel

This savory breakfast has 19 grams of protein and 5 grams of dietary fiber, with only 350 calories. It’s not even that high in carbs thanks to the flat bagel compared to a full-sized bagel. It has a bit of whole grain, though the bagel has more refined flour than whole-grain flour, and it includes egg whites, calcium, and healthy fats from avocado. The Steel Cut Oatmeal with Pecans and Strawberries and the Yogurt Parfait are also acceptable choices, though higher in sugars.

Jack in the Box Breakfast Jack

This egg, cheese, and ham sandwich isn’t the healthiest choice in the world, but it’ll do if Jack in the Box is your best option. It has 16 grams of protein and 350 calories, which is a far sight better than a Pancake Platter, Breakfast Burrito, or anything on a croissant or biscuit.

If you sometimes eat fast food for breakfast, it’s good to learn which choices are best for your health. The above menu items have reasonable amounts of calories and carbohydrates, so they can help you start your day on track to hit your nutrition goals.

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