best fast food breakfast

Sometimes you're in a damn rush, and you don't have any food in the
house, and you have a million things to do, and you basically have
only two choices: Starve until lunch, or hit up a fast-food restaurant.
And if you're hungry, you should eat.

Here's the thing to remember: Eating fast-food on occasion isn't going

to destroy your health or ruin everything. Especially if you aim to eat
the healthiest things on the menu.

Here are some rough guidelines for the following suggested meals.
Not all of them fit perfectly into these requirements, but most of them
do.

• Reasonable portion sizes: Almost every one of these breakfasts

has less than 400 calories.

• Low sugar and sodium: Too much of either one is tied to serious
health issues. These limits were hard to follow, but most of these
meals have less than 20 grams of sugar and under 1,000 milligrams of
sodium.

• Reasonable amount of protein: Eating protein can help you feel

fuller for longer, so you won't be as likely to get peckish well before
lunch. Most of these meals have at least 10 grams of protein (although
a few of them aren't quite there).

• Ideally some amount of fiber: Fiber can also help you feel full for
longer. When it came down to choosing between two different meals, I
went with the ones that had more fiber content.

• No trans fat: Trans fat is tied to heart disease. So none of that.

Wait, a quick note about drinks:

All nutrition info here refers to just the food listed. In order to stay
within these guidelines, you should probably stick to drinking water or
black coffee with your meal, instead of a smoothie or sugary coffee
drink or soda.

And one more obvious disclaimer:

These meals aren't for everyone — some people may want to eat
more than 400 calories for breakfast, for instance, and other people
may feel seriously uncomfortable with the idea of eating processed
food at all. The choices you make about the food you eat are totally
personal, and there's no judgment attached to it. Just trying to show
you that it's totally possible to keep your calories and sodium and
sugar and so on in check at fast-food restaurants, if that's what you
care about.
1 starbucks-
2 Spinach & Feta Breakfast Wrap (vegetarian) (pictured above
left)

290 calories

19 g protein

10 g fat (3.5 g saturated, 0 g trans)

830 mg sodium

33 g carbohydrates (6 g fiber, 4 g sugar)

Protein Bistro Box (vegetarian) (pictured above right)

380 calories

13 g protein

19 g fat (6 g saturated, 0 g trans)

470 mg sodium
37 g carbohydrates (5 g fiber, 19 g sugar)

See all nutrition info for Starbucks here.

2.subway-

6" Egg & Cheese Omelet Sandwich (with Regular

Egg) (vegetarian)

360 calories

19 g protein

12 g fat (4.5 g saturated, 0 g trans)

860 mg sodium

6 g sugar

3. panera breads

Steel Cut Oatmeal with Strawberries and Pecans (vegetarian)

(pictured above left)

340 calories

6 g protein

14 g fat (2 g saturated, 0 g trans)

160 mg sodium

51 g carbohydrates (9 g fiber, 16 g sugar)

Avocado, Egg White & Spinach Breakfast Power

Sandwich (vegetarian) (pictured above right)
400 calories

12 g protein

13 g fat (6 g saturated, 0 g trans)

650 mg sodium

52 g carbohydrates (5 g fiber, 5 g sugar)

See Panera Bread's full nutrition info here.

4.mcdonalds

Egg McMuffin (pictured)

300 calories

17 g protein

13 g fat (5 g saturated, 0 g trans)

750 mg sodium

31 g carbohydrates (4 g fiber, 3 g sugar)

~or~

Fruit and Maple Oatmeal without Brown Sugar (vegetarian)

260 calories

5 g protein

4 g fat (1.5 g saturated, 0 g trans)

115 mg sodium

49 g carbohydrates (5 g fiber, 18 g sugar)

~with~

1% Low Fat Milk Jug

100 calories

8 g protein

2.5 g fat (1.5 g saturated, 0 g trans)

125 mg sodium

12 g carbohydrates (0 g fiber, 12 g sugar)

TOTAL =

360 calories

13 g protein

6.5 g fat (3 g saturated, 0 g trans)

240 mg sodium

61 g carbohydrates (5 g fiber, 30 g sugar)

See more nutrition info for McDonald's here.

5. Taco Bell
Sausage and Cheese Biscuit Taco (pictured above left)

370 calories

14 g protein

23 g fat (10 g saturated, 0 g trans)

640 mg sodium

29 g carbohydrates (1 g fiber, 7 g sugar)

Grilled Breakfast Burrito - Fiesta Potato (vegetarian) (pictured

above right)

340 calories

10 g protein

15 g fat (3.5 g saturated, 0 g trans)

790 mg sodium

43 g carbohydrates (3 g fiber, 3 g sugar)

Dunkin' Donuts
Bacon Guacamole Flatbread (pictured)

360 calories

17 g protein

17 g fat (5 g saturated, 0 g trans)

850 mg sodium

34 g carbohydrates (5 g fiber, 3 g sugar)

TWO Egg-White Sausage Wake-Up Wraps

300 calories

18 g protein

14 g fat (6 g saturated, 0 g trans)

720 mg sodium

28 g carobhydrates (2 g fiber, 2 g sugar)

See all Dunkin' Donuts nutrition info here.

7.burger kings-

Sausage Breakfast Burrito (pictured)

310 calories

14 g protein

19 g fat (7 g saturated, 0 g trans)

820 mg sodium

27 g carbohydrates (1 g fiber, 2 g sugar)

Egg & Cheese CROISSAN'WICH (vegetarian)

330 calories

11 g protein

18 g fat (8 g saturated, 0 g trans)

620 mg sodium

31 g carbohydrates (1 g fiber, 5 g sugar)

See Burger King's nutritio