Healthy Fast Food Breakfast – The best way to set your day up — and give yourself the energy to power is to have a healthy breakfast. “Breakfast is like putting gas in your car before you go on a long journey,” says Abby Langer, RD. And in an ideal world, you’d have time. But let’s be real: Mornings may be the most hectic part of your day. Occasionally, it can definitely seem fast food is the only food around.
However, “a lot of fast food is highly processed, low in fiber, high in fat and finally makes you want to go back to sleep rather than face the day,” warns Langer. The great news: There are a few great a.m. choices out there that will not put you in a burrito coma before noon. Here, the picks a couple of added tweaks that will make your to-go meal guilt-free.
5 Healthy Fast Food Breakfast Suggestions
1. Starbucks Classic Whole-Grain Oatmeal
“[At Starbucks] they also give you the option of adding in mixed nuts,” she notes. And since nuts are packed with fats, cravings be warded off by them. Rather than sprinkling on sugar, try cinnamon for sweetness. “Part of what generally makes fast food breakfast so bad [for you] is added sugar, but with a few careful swaps] you can avoid it and add flavor,” says Zeitlin.
2. Jamba Juice Spinach and Cheese Breakfast Wrap
The skinny: 240 cals, 8 g fat, 3 g fiber, 15 g protein, 530 mg sodium, 1 gram sugar
When you’re in the smoothie bar, you will automatically think of their signature sips, but here you’ll want to catch something savory instead. “Fruit is great, but [adhere to one to one and a half servings” to prevent sugar overload, says Langer. However, this sandwich has everything a good breakfast should: “The tortilla provides carbohydrates, which break down into sugar, your body’s main source of energy,” she says. And that is crucial: Your body draws upon that energy to do everything from crushing it on the treadmill to brainstorm on the job. In addition, carbohydrates are best paired with protein, which helps build and repair muscle, in addition to healthy, monounsaturated fats (hello eggs and Swiss cheese).
3. McDonalds Egg White Delight McMuffin
The skinny: 250 cals, 9 g fat, 1 g fiber, 15 g protein, 500 mg sodium, 2 g sugar
McD’s makes the cut! What we’re enjoying this sandwich is its cheddar, which is much less processed than the usual cheese. Ask if you can nix the bacon, a source of sodium, says Zeitlin. (Bonus? You’ll cut extra calls the, too.) Additionally, request eggs instead of egg whites. “The fat is in the yolk, so that’s a good way to get a lot of fullness and flavor,” says Zeitlin, that proposes adding fruit like an apple, orange, or half-cup of berries for a hit of fiber, too.
4. Au Bon Pain Egg Avocado Sandwich, and Whites, Cheddar on Skinny Wheat Bagel
The skinny: 310 cals, 17 g fat, 9 g fiber, 20 g protein, 600 mg sodium, 2 grams sugar
There’s a reason avocado toast is a massive trend right now (and no, not because it is so Instagram-worthy ). “Avocado is a surprising source of fiber,” says Zeitlin, crucial to a fantastic morning meal. “Fiber helps keep your digestive system moving, lowers cholesterol and can reduce your risk of diabetes,” says Zeitlin. Ask for whole eggs instead of egg whites if you’re trying to add nutrients. “The yolk’s choline is an essential mineral for cognition,” says Zeitlin.
5. Pret a Manger Vegetarian Southwestern Breakfast Hot Wrap
The skinny: 330 cals, 14 g fat, 3 g fiber, 18 g protein, 710 mg sodium, 2 g sugar
This mixture of refried black bean salsa, eggs, red peppers, red onions, and cheddar — all rolled up in a tortilla — can keep you going strong until lunch. “The eggs offer protein, and the wrapping has carbohydrates for longer-lasting energy,” says Langer. Be conscious of the sodium, though, which is high for one meal. “I would suggest eating less sodium and avoiding the salt shaker for the remainder of the day for equilibrium,” advises Langer.