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REGINA_PHALANGE SparkPoints: (17,659)
Fitness Minutes: (5,689)
Posts: 681
5/1/13 5:50 P

If you have a Subway nearby and need to grab something on the run, the breakfast sandwiches on flat bread aren't that bad for you. I usually get a 3" egg white with provolone, bacon, and veggies, and it's about 200 calories.

Stay away from muffins, they're basically just an excuse to eat cake for breakfast. If you wanna go the healthy route, I saw that Sparkpeople posted a recipe today for a blueberry flaxseed muffin you make in a coffee cup - looked easy and healthy enough.

JLEWIS220 SparkPoints: (1,211)
Fitness Minutes: (1,013)
Posts: 60
5/1/13 5:41 P

I made little egg quiches using eggwhites and veggies and baked them in a muffin tin, and I also made the blueberry flaxseed muffins to take on the run if i need to. 135 calories is way better than 610!!

JLEWIS220 SparkPoints: (1,211)
Fitness Minutes: (1,013)
Posts: 60
4/29/13 12:08 P

Yes. Thank you for all the great ideas. Breakfast does not seem that scary anymore.

JCWIAKALA Posts: 347
4/29/13 9:15 A

I hope it makes you feel better to know that we've all done that at one time or another. We're especially prone to making bad judgement calls in the beginning stages of our healthy journey because our sense of right and wrong is really warped by all the crappy food we've been eating.

The suggestions in the posts have been great. The only thing I want to add is please, don't beat yourself up over one bad decision. Remember and 800 calorie muffin is probably 500 calories more than you wanted to spend on breakfast, and that's only 1/7 of a pound. You can easily make that up through the rest of the week.

BITHOO SparkPoints: (12,355)
Fitness Minutes: (3,359)
Posts: 423
4/29/13 8:57 A

Wawa really does have a lot of great choices... the hardboiled egg pack is one, but they also offer things like packaged apple slices with peanut butter, the sabra pretzels/hummus pack, etc. I find these are tasty, filling, and pretty high in protein/low in calories. I miss Wawa, living in MA!

CMCOLE Posts: 2,667
4/29/13 7:38 A

Sorry for your experience.
Hopefully a learning one, though.

Muffins, for the most part, are like a piece of cake, unfortunately.

Periodically - don't throw out the yokes - they are a good source of nutrients, really.
But that's another issue.

Hopefully, from all the replies, you've developed a strategy for the future

KKAZEBEER Posts: 113
4/29/13 6:41 A

If you have access to a microwave, Jimmy Dean offers multiple breakfast sandwiches that are under 300 calories & super yummy! emoticon

TERRI101959 SparkPoints: (22,625)
Fitness Minutes: (45,763)
Posts: 330
4/29/13 6:09 A

I usually have to turn to an egg mcmuffin, really not all that bad, and 300 calories. Eating on the run is one of the hardest challenges. I try hard to pack something to bring.

VESUVIOUS SparkPoints: (27,345)
Fitness Minutes: (31,997)
Posts: 785
4/29/13 2:13 A

I keep slim fast in the bottles, Fiber One bars, and plain almonds in my car/purse. Also a couple of really high protein bars (30g) for days if I end up missing say lunch. I will buy a plain bagel for carbs.

WORDWOMAN7 SparkPoints: (11,240)
Fitness Minutes: (2,874)
Posts: 154
4/28/13 11:45 P

These are some really great ideas. Thank you, fellow Sparkers! I bet that many of us will benefit from these suggestions.

JENNILACEY SparkPoints: (81,972)
Fitness Minutes: (86,286)
Posts: 2,489
4/28/13 7:35 P

Make your own, freeze them and then nuke them. My blueberry muffins only have 120-150 cals and I use whole wheat flour, only a small amount of sugar, unsweetened applesauce instead of oil, flaxseed, *real* fresh blueberries, no salt.

JLEWIS220 SparkPoints: (1,211)
Fitness Minutes: (1,013)
Posts: 60
4/28/13 1:57 P

MMMmmm @Michelle, that sounds yummy. I make the veggie fritatta from sparks recipes. Its really yummy and simmilar. I shoud rephrase, the fruit cup I bought was fresh mellons gapes and pineapple. I dont really like the other stuff with the foil rip open tops. The syrup is too sweet for me. I have def. learned a lesson making a choice. I was thinking of going to publix too, but my overwhelming urge to be bad and get an egg and bacon sub kept me from stopping there. Thank the Gods that once i got to Wawa, I didn't cave in. Although, it was less calories lol. Granted the fat and carbs wee slightly higher. I could have done much worse.

NIRERIN Posts: 14,325
4/28/13 1:43 P

this is why you can never, ever judge other people's food choices based on a single meal. one meal isn't necessarily indicative of the overall diet. and it doesn't account for significant others, marathon training, or simply planning to accommodate a favorite treat among many other reasons.

i don't know if you spend a fair amount of time on the run, but if you do bulking up your shelf stable stuff can be a big help. i don't know if you prefer granola bars, jerky, fruit, cheese and crackers or what have you, but i always try and keep three different boxes on hand so that i can mix up by backup staples. i'll agree that those little fruit cups in their own juices are a distant second to fresh, but for $2 i can get four little stable cups that are good for about a year. and i cannot tell you how happy i have been to find one of those at the bottom of my desk drawer when i've been too busy or stuck meeting people at crappy restaurants i avoid. again, they're not my first choice, but they're a really great backup to have on hand so that i don't have to figure out what i am getting later.
another thing i always try to do is to spend a few minutes when i do have time to pay attention to what i should grab when i don't have time. publix is the big grocery chain around here, i know where most of them are and they tend to be my first choice for stopping in and grabbing food on the go. i can grab a yogurt and salad for a quick and light lunch. if i want something a little heavier, i'll grab some sushi. if i know i am going to be eating at my desk last minute, i'll grab a cup of soup [they stock the dr mcdougall's brand, which has black bean -13 g fiber in one of those cups!-, lentil curry, or potato leek] or head to the ethnic food aisle and grab something from simply asia or thai kitchen [though i will add dried veggies to those -another shelf stable thing i try to keep on hand]. and so i will periodically spend a few minutes making sure my old options are there as well as looking around for new options.

MICHELLEXXXX SparkPoints: (12,332)
Fitness Minutes: (5,920)
Posts: 3,810
4/28/13 1:18 P

I like that these take about 10minutes prep work, can be kept in the freezer and pulled out whenever needed, and are very versatile according to likes/dislikes.

Mini quiche muffins:

12 eggs
1-2 tsp. Salt
2 cups or more chopped veggies or choice (broccoli, red peppers, zucchini, mushrooms, onions, spinach, etc.
1 cup shredded Cheese (optional)
diced Canadian bacon, lean ham, ground turkey, etc (optional)

Preheat oven to 375 F. Use regular or silicone muffin pan, 12 muffin size. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray.

Mix ingredients.
Pour into each muffin cup until it is 3/4 full.
Bake 25-35 minutes until muffins have risen and are slightly browned and set.

Muffins will keep at least a week in the refrigerator without freezing. Egg muffins can be frozen and reheated. For best results, thaw in refrigerator before reheating. Microwave on high about 2 minutes to reheat.

Edited by: MICHELLEXXXX at: 4/28/2013 (13:19)
JLEWIS220 SparkPoints: (1,211)
Fitness Minutes: (1,013)
Posts: 60
4/28/13 12:29 P

OH!! I missed the eggs. Thanks for the info on the deli meat. I had no idea. I'm beginning to like wawa more and more. They just opened up in my area. we hadnt had one before.

JBIRDIEJ SparkPoints: (3,613)
Fitness Minutes: (3,494)
Posts: 23
4/28/13 12:29 P

Wawa has a new breakfast sandwich its a english muffin, ham, egg, and cheese 240 or 280 calories and tastes good. I had it the other morning.

VIKINGSMOMDE SparkPoints: (29,537)
Fitness Minutes: (46,368)
Posts: 38
4/28/13 12:19 P

Wawa sells hard boiled eggs in a 2pack & they are pretty decent IMO. When I have to unexpectedly eat on the run, I stop by Wawa & get the eggs plus a cheese stick and either a pack of grapes or apples (or both depending how long I'll be in the car). I think it's around 300-350ish calories with a decent amt of protein. Keeps me full for a long time.

Wawa also sells a cheese cubes/grapes/crackers pre-pack around 350 calories. More carbs if that helps you get going in the morning. The crackers are yummy.

You've probably seen the pre-packs of apple slices & peanut butter as well as veggie options, with or without peanut butter or dip at Wawa but I don't know the nutritional value. They'll also slice deli meat & cheese for you in very small quantities.

I love Wawa's options for non-traditional breakfasts & quick lunches! Much easier than the grocery store for quick stops & plenty of healthy options ... well, as long as you stay away from the donut & bfast sandwich area (and for me, the jalapeno poppers & stuffed pretzel bites --- !!!)

Edited by: VIKINGSMOMDE at: 4/28/2013 (12:23)
JLEWIS220 SparkPoints: (1,211)
Fitness Minutes: (1,013)
Posts: 60
4/28/13 10:53 A

Indeed. I usually boil some eggs and use 2 every day minus the yolk, but i used my last 2 eggs for a snack last night, so i didnt have anything ready. I do always make my food ahead of time bc i know the dangers of eating out. Thanks for all the advice, i think i will make my own wheat/oatmeal muffins though. Or zuchinni bread muffins minus all the sugar. Or, sub sugar for stevia. Either way i have to work a little harder today to burn that bad stuff off, or just eat lighter thrugh out the day.

PENAM87 Posts: 46
4/28/13 10:10 A

As @Bunny said, muffins are deceiving but they all aren't bad, it just depends on where you get your muffin from. I think as a general rule for myself, when getting breakfast to go I always avoid pastry type items because even when they are low in calories, they tend to be packed with sugar and are high in fat (the unhealthy kind) which in the end aren't really filling and a couple of hours later my tummy is grumbling again.
I suggest making your own muffins or breakfast sandwiches the night before or even the week before, store them in your fridge/freezer that way you can just grab one, zap it in the microwave and head out the door. Not to mention you'll be saving yourself some $$ as well! I also love making my own protein shakes ahead of time so I can just grab one and go. I make a batch every other night so I have enough for 2 days of breakfast.
If I'm out and need breakfast I like to get a WW or MG bagel with FF or LF cream cheese either on the side or I ask for a light schmear. I also like Starbucks' hot breakfast wraps and sandwiches but they are sodium killers so I don't have them often but still greats on the go options. Subway's flatbread is good too and much better than a muffin!

BUNNYKICKS Posts: 2,433
4/28/13 9:22 A

Ahhhh, muffins. They are so deceiving! They look healthy, they sound like they should be healthy.... and yet they are perhaps the worst breakfast choice possible, from a calorie/fat standpoint.

I have made this error myself. Repeatedly. I remember I used to love going for a walk to this particular coffee shot and having this particular blueberry oatmeal muffin.... and then one day I asked for the nutrition information. This is back in the day before everything was posted on websites, back when restaurants preferred to keep their nutrition information well out of sight - but the law said, they had to provide it if asked.... to this day, I remember the server trying to tell me "she didn't have it" and eventually, begrudgingly, and letting me know just exactly how annoyed she was with me... she brought out The Book. Wouldn't let me take it to my table. I had to stand there at the display-case counter under her watchful eye, flip through the pages... and HOLY COW I discovered the blueberry muffin - the "snack" - was like 800 calories. I later worked it out at home, to determine each muffin HAD to have at least 1/4 cup of butter or oil.... needless to say, I stopped eating those....

You'd think lesson learned? Nope. Did the same thing again just last year. A brunch meeting - someone brought in Tim Hortons Donuts and Muffins. I opted for the muffin. It was small, it was "bran".... it was a "better choice" than a cream filled donut, right? WRONG. Later I looked it up online - the donut was quite a few calories LESS.

So, what can I say? Live and learn! I know it is very frustrating when you turn down your "old favorite bacon sandwich" in favour of a "healthy" alternative - only to find out the muffin was worse - I always feel sort of, I don't know, betrayed, I guess? when these things occur. But then I don't make the same mistake twice. Well. Except with muffins.

STDWYNWEN SparkPoints: (11,748)
Fitness Minutes: (4,601)
Posts: 577
4/28/13 9:09 A


You can always find a healthy Blueberry Muffin recipe and make your own on the weekend.

You really don't want to base your food choices on what you see other people doing. You call them 'healthy people' but you don't know this for sure - skinny doesn't necessarily equal healthy.

Depending on where you stop to pick up food in a rush, I would go to their website and research what will work for you.

JLEWIS220 SparkPoints: (1,211)
Fitness Minutes: (1,013)
Posts: 60
4/28/13 8:53 A

This morning I ate a blueberry muffin and a large fruit bowl that I picked up from Wawa. I was running late for work and thought it was better than the alternative footlong 3 egg 2 slice cheese and bacon sub I used to get. After I ate it, I realized it was 750 calories!! I'm used to eating 2 hardboiled egg whites and oatmeal with a banana in the mornings but i was in a rush. What would be a better alternative for on the run breakfast? I really thought the muffin would be a good choice because i always see healthy people eating them in the mornings.

Edited by: JLEWIS220 at: 4/28/2013 (08:54)
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