In a perfect world, you would have plenty of time during the week to prepare meals and cook delicious, healthy foods to help you stick to your goal of wanting to lose weight. However, things do happen. And sometimes you find yourself needing a quick meal on the go. Thankfully, there are still some healthy fast food breakfast items you can try that can give you the freedom to save time and money while also getting a dose of nutrients in the morning hours.
But what would make fast food “healthier” when you’re trying to lose weight? One of the main problems with fast food is that it often lacks important things like protein and fiber and is instead full of added fat and sugar. If you can find breakfast items that are lower in calories and higher in protein and fiber, you can still feel full throughout the morning.
At the end of the day, eating any type of fast food regularly will be potentially harmful to your health. But if you’re in trouble and need a quick but healthy breakfast, try one of these fast food breakfast choices.
If you’re visiting McDonald’s drive-through, you can still save some calories. Although Egg McMuffin still has a higher fat and sodium content, it may be a better choice than many other McDonald’s items.
“The famous Egg McMuffin comes in at just 300 calories, with 12 grams of fat and 820 milligrams of sodium,” says Janet Coleman, RD with The Consumer Mag. “The best part about Egg McMuffin is that it is served on an English muffin. which makes it look more like a fast-casual breakfast than just another fancy burger. “
You don’t always have to go the breakfast sandwich route if you’re in a fast food restaurant. Often, there are healthier menu items that you may not be aware of!
“If you’re trying to avoid eggs, or if you’re watching your cholesterol count, this McDonald’s oatmeal will be perfect for you,” says Coleman. “It’s only 290 calories, with just 4 grams of fat and 160 milligrams of sodium. It’s also loaded with 7 grams of protein and 5 grams of fiber. If you want to add some healthy fruit to your oatmeal, ask. some berries or apples apart “.
Starbucks has plenty of low-calorie, some-protein breakfast sandwiches, but it’s their egg bites that pack the most nutrient-packed punch.
“Egg bites are the perfect breakfast for weight loss on the go,” says Britt Bailey, MSNHP, RDN, LDN. “One serving contains 170 calories and 12 grams of protein. I recommend two orders of egg bites. Yes, I said that. For weight loss, a crucial factor is prioritizing protein. I recommend 20 to 40 grams. of protein per meal for my weight loss client. Two servings of these bites provide 340 calories, 24 grams of protein, 22 grams of carbs and 16 grams of fat. It’s the perfect fast food breakfast option for loss. of weight.
Chick-fil-A is known for its fried chicken, but many people may not realize that they have a ton of delicious grilled options, even for breakfast!
“The Egg White Grill Sandwich by Chick-fil-A is a great breakfast option for weight loss,” says Bailey. “A sandwich has 290 calories and 26 grams of protein. Add a coffee with light cream and be full until lunchtime.”
Dunkin ‘Donuts is known for its donuts, of course. But if you’re in a hurry and need a healthier option, you can grab one of their breakfast sandwiches.
“Dunkin ‘Donuts’ turkey and cheese sausage egg will keep you full and satisfied all morning,” says Bailey. “One sandwich contains 460 calories and 26 grams of protein. This is a great breakfast to take with you at moderate calories for your weight loss journey.”
Another great choice from Starbucks is their spinach and egg white wrap with feta! It’s warm, sticky and delicious and easy to take on the go.
“This wrap has 20 grams of protein and contains leafy greens, a rare find in fast food breakfast items,” says Justine Chan, RD, CDE. “Fast food breakfast foods like these high in protein and fiber start your weight loss because they help keep you full and prevent overeating.”
Let’s not forget the subway. If you need a healthy fast food breakfast, Kimberly Duffy, RDN, LD, CPT, recommends a Subway breakfast flatbread with spinach, tomato and avocado! These come in at 395 calories, 19 grams of protein, 15 grams of fat and 50 grams of carbohydrates.