In the perfect world, there is plenty of time throughout the week to prepare meals and cook delicious healthy foods to help you stick to your goal of losing weight. But things happen. You may also need a simple meal on the go. Thankfully, there are still some healthy fast food breakfast items you can try that may give you the freedom to save time and money while getting nutrients in the morning hours.
But what makes fast food items “healthier” when you’re trying to lose weight? One of the main problems with fast food is that it is often deficient in important things such as protein and fiber, and instead is rich in fat and sugar. If you can find a breakfast item that is low in calories and high in protein and fiber, you will feel full throughout the morning.
At the end of the day, eating all kinds of fast food on a regular basis will be potentially harmful to your health. But if you’re stuck and need a quick and healthy breakfast, try one of these fast food breakfast options.
Even if you’re visiting a McDonald’s drive-through, you can save calories. Egg McMuffin is still high in fat and sodium, but it could be a better choice than many other McDonald’s items.
“The famous Egg McMuffin has only 300 calories and contains 12 grams of fat and 820 milligrams of sodium,” said Janet Coleman, RD of The Consumer Mag. “The biggest advantage of Egg McMuffin is that it’s served in English muffins, which makes it look more like a fast casual breakfast than any other processed burger.”
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If you are in a fast food restaurant, you don’t always have to go to the breakfast sandwich route. Often there are healthier menu items that you may not be aware of!
“If you’re trying to avoid eggs, or if you’re monitoring your cholesterol levels, this McDonald’s oatmeal is perfect,” says Coleman. “It’s only 290 calories, only 4 grams of fat, 160 milligrams of sodium, and it contains 7 grams of protein and 5 grams of fiber. If you want to add healthy fruits to your oatmeal, ask for berries. . Or the apple on the side. “
Starbucks has many low-calorie, protein-rich breakfast sandwiches, but it’s the egg bites that pack the most nutritious punches.
“Egg bites are the perfect weight loss breakfast on the go,” says Brit Bailey of MSNHP, RDN, and LDN. “One serving contains 170 calories and 12 grams of protein. We recommend two orders of egg bite. Yes, I said. One of the key factors for weight loss is protein priority. 20-40 grams of protein per serving is recommended. Weight loss clients. 2 servings of these bytes provide 340 calories, 24 grams of protein, 22 grams of carbohydrates, and 16 grams of fat. This is the best fast food breakfast option for weight loss. “
Chick-fil-A is known for fried chicken, but many may not even be aware that there are plenty of delicious grill options at breakfast.
“Chick-fil-A egg white grilled sandwiches are a great breakfast option for weight loss,” says Bailey. “One sandwich contains 290 calories and 26 grams of protein. Add coffee with light cream and fill up until lunch time.”
Dunkin donuts are clearly famous for their donuts. But if you’re in a hurry and need a healthier option, you can get one of the breakfast sandwiches.
“Dunkin donut turkey sausage eggs and cheese will keep you full and happy all morning,” says Bailey. “One sandwich is 460 calories and 26 grams of protein. This is a moderate calorie on-the-go breakfast perfect for a weight loss journey.”
Another great option for Starbucks is spinach and egg whites wrapped in feta cheese. It’s warm, sticky, delicious and easy to carry on the go.
“This wrap contains 20 grams of protein and contains leafy vegetables, which are rare in fast food breakfast items,” said Justin Cheung RD of CDE. “Such fast food breakfast foods, rich in protein and fiber, help keep you feeling full and prevent overeating, thus promoting weight loss.”
Don’t forget the subway. If you need a healthy fast food breakfast, Kimberly Duffy, RDN, LD, and CPT recommend the subway breakfast flatbread with spinach, tomatoes, and avocado. They are consumed with 395 calories, 19 grams of protein, 15 grams of fat, and 50 grams of carbohydrates.
