In a perfect world, you would have plenty of time throughout your week to prep meals and cook healthy, delicious foods to help you achieve your weight loss goal. However, things happen. And sometimes you need a quick meal on the go. Luckily, there are still healthy fast food products you can try that can give you the freedom to save time and money, while getting a morning dose of nutrients.
But what would make a fast food product “healthier” when trying to lose weight? One of the main problems with fast food is that it often lacks important elements like protein and fiber and is instead full of added fats and sugars. If you can find breakfast foods that are lower in calories and higher in protein and fiber, you can always feel full throughout the morning.
Ultimately, eating any type of fast food on a regular basis can be potentially harmful to your health. But if you’re in a bind and need a quick but healthy breakfast, try one of these fast food breakfast choices.
If you visit McDonald’s drive-thru, you can still save some calories. Although the Egg McMuffin is still higher in fat and sodium, it may be a better choice than many other McDonald’s items.
“The famous Egg McMuffin is only 300 calories, with 12 grams of fat and 820 milligrams of sodium,” says Janet Coleman, RD with The Consumer Mag. “The best part about the Egg McMuffin is that it’s served over an English muffin, which makes it look more like a quick, casual breakfast than another processed burger.”
You don’t always have to go the breakfast sandwich route if you’re at a fast food restaurant. Often there are healthier menu items that you may not be aware of!
“If you’re trying to avoid eggs or watching your cholesterol levels, this oatmeal from McDonald’s will be perfect for you,” says Coleman. “It’s only 290 calories, with just 4 grams of fat and 160 milligrams of sodium. It also has 7 grams of protein and 5 grams of fiber. If you want to add healthy fruit to your oatmeal, ask for berries or apples aside.”
Starbucks has plenty of low-calorie, high-protein breakfast sandwiches, but it’s their egg bites that pack the most nutrients.
“Egg bites are the perfect breakfast for weight loss,” says Britt Bailey, MSNHP, RDN, LDN. “One serving has 170 calories and 12 grams of protein. I recommend two orders of Egg Bites. Yes, I said that. For weight loss, a crucial factor is to prioritize protein. I recommend 20 to 40 grams of protein per meal for my weight loss clients Two servings of these bites provide 340 calories, 24 grams of protein, 22 grams of carbs and 16 grams of fat This is the quick breakfast option ideal for weight loss.
Chick-fil-A is known for its fried chicken, but many people may not realize that they have plenty of delicious grill options, even for breakfast!
“Chick-fil-A’s Egg White Grill Sandwich is a great breakfast option for weight loss,” says Bailey. “A sandwich has 290 calories and 26 grams of protein. Add a coffee with light cream and stay full until noon.”
Dunkin’ Donuts is known for its donuts, obviously. But if you’re in a hurry and need a healthier option, you can get one of their breakfast sandwiches.
“Dunkin’ Donuts Turkey Sausage Egg and Cheese will keep you full and satisfied all morning long,” says Bailey. “One sandwich has 460 calories and 26 grams of protein. It’s a great low-calorie breakfast on the go for your weight loss journey.”
Another great choice from Starbucks is their spinach and egg white wrap with feta! It’s hot, gooey and delicious, and easy to go.
“This wrap has 20 grams of protein and contains leafy greens, a rare find in fast food breakfast items,” says Justine Chan, RD, CDE. “Fast food foods like these, high in protein and fiber, boost your weight loss because they help you stay full and prevent overeating.”
Let’s not forget Subway. If you need a healthy fast food breakfast, Kimberly Duffy, RDN, LD, CPT, recommends Subway Flatbread with Spinach, Tomatoes and Avocado! These contain 395 calories, 19 grams of protein, 15 grams of fat, and 50 grams of carbs.