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The 8 Best Fast Food Breakfasts

What to Order On-the-Go


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  • Subway actually has much lower calorie breakfast sandwiches. Since I also try to watch sodium, they tend to be lower as well. In a pinch, Dunkin' Donuts egg white veggie wrap at 150 calories and 340 mg of sodium is not a bad choice.
  • The 8 listed items is an extremely limited list. Like others have said, if you actually check the restaurant's website and then choose the best of their offerings (such as egg whites at Subway) there are many many good breakfast choices that are even lower calorie than those listed. I'm not saying that we should eat "fast food" all the time but I am pleased that these restaurants now offer healthier choices for those of us who actually seek them.
  • I just had the best fast food breakfast - Tim Horton's maple oatmeal. For 220 calories, it's filling and will keep me going until lunch time.
  • Subway actually has breakfast items under 200 calories. If you opt for the black forest ham and egg white with any cheese on a muffin, it's only 160 calories. If you nix the ham and just do egg white and cheese (I usually add peppers and onions) it's 140. This has become a standard way to start long road trips for us.
  • Yup, McDonalds oatmeal.

    Also, Subway's steak breakfast sandwich on an English muffin is only 190 calories I believe.
  • Starbucks oatmeal (with optional add-ins) is great!
    Tim Horton's oatmeal, though pre-sugared, is better than junk or no breakfast. ;)
  • On the rare occasion I find myself at McD's on my way to work, I will order the Egg McMuffin, without butter. (I don't think they use real butter anyway) It may save a few calories and it ensures you get a hot sandwich and not one that has been sitting around for too long.
  • My go to fast-food breakfast is Dunkin Donuts Egg&Cheese Wake up wraps (&and Green Tea). Yum.
  • what about the mcdonalds fruit oatmeal? that is by far the best option there!
  • Considering the new Subway breakfast offerings and a few other grab-and-go newbies out there (Panera's Breakfast Power Sandwich for one), it might not be a bad idea to update this article. But outside of that, excellent information and good stuff to keep in mind when breakfast has to be fast!
  • When I go to McDonalds I get 1 side of eggs and a yogurt parfait. Very satisfying!
  • I appreciate that SparkPeople provides this information rather than taking a hard line such as "never eat fast food".
    the information about McDonalds is wrong
    I have the package and it says:
    370 cal
    14g protein
    22 gm fat
    850 mg of sodium
    29 gm carbs

    it has 70 more cal then it used to and more fat and sodium
    The new Breakfast Sandwich at Panera's is very tasty. Anyone have the breakdown on it?
  • For Chick Fil A - I usually do the chicken minis (3 count) with a fruit cup and lowfat milk. Or if it has to be portable, I love their new smoothies. They aren't the greatest of options, but better than some.

    And I agree, leaving cheese off usually helps cut on calories!

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