If you’re on a budget and low on time, a fast-food breakfast might be your best bet every once in a while.
Whether you’re headed to Burger King or Starbucks, there are usually a few healthier options to choose from.
For this list, we tried to prioritize breakfasts that contain whole food ingredients like eggs and whole grains, fruits, and vegetables. Most are 400 calories or fewer and pack a hefty amount of protein to fill you up and fuel your body for the day ahead.
Still, one caveat with most of these items, is that they pack a lot of salt, so watch your sodium intake on the days you eat them.
McDonald’s — Egg McMuffin, no ham (300 calories)
The fruit and yogurt parfait isn’t the only healthy morning item McDonald’s offers. Avoiding the meat is an easy way to lighten up the chain’s traditional breakfast items. An Egg McMuffin has:
300 calories — not too high, not too low
17g protein — a hefty amount to strengthen muscles and fill you up
12g fat — not too high, not too low
29g carbs — pretty low
730mg sodium — high; a little less than half your recommended daily allowance
Starbucks — Spinach and Feta Wrap (290 calories)
While the yummy pastries at Starbucks are sure to catch your eye, sugary muffins and scones can leave you hangry. Their hot breakfast items, like this wrap, are likely a healthier, more filling AM meal, with:
290 calories — on the lower side
19g protein — a pretty good amount to strengthen muscles and fill you up
10g fat — not too low, not too high
33g carbs — pretty high; replace sugary or carb-heavy snacks with protein-rich ones
830mg sodium — just under half your daily allowance
Subway — Egg and Cheese Sandwich (360 calories)
“Eating fresh” in the a.m. is pretty easy at this chain, where you can get an egg sandwich on flatbread loaded with veggies. Our only caveat is that the sandwich is very high in sodium, which research suggests may be bad news for your heart.
360 calories — not too high, not too low
19g protein — a good amount to strengthen muscles and fill you up
12g fat — not too high, not too low
44g carbs — roughly 15% of your daily allowance
860mg sodium — high; more than half your daily allowance
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