By: Dr. Keith Kantor

Let me introduce this article with a disclaimer, fast food should never be a regular “go to” especially in the morning, there are so many healthy grab and go options you can keep at your house that have less sodium and preservatives then fast food.  There are times when traveling or our schedule forces us to have to eat out and these options listed below are the best in terms of macro nutrients.  

  • Power Protein Plate (Starbucks Coffee) – Serving Size: 1 plate, Calories: 290, Fat: 11g, Carbs: 36g, Protein: 14g
  • Artisan Snack Plate (Protein) Starbucks Coffee – Serving Size: 6.8 oz, Calories: 380, Fat: 19g, Carbs: 37g, Protein: 13g
  • Fruit & Cheese Plate Starbucks Coffee Serving Size: 1 plate, Calories: 480, Fat: 28g, Carbs: 33g, Protein: 18g

  • Taco Bells Breakfast Soft Taco- 240 calories, 14 g fat (5 g saturated fat), 580 mg sodium, 15 g carbs (< 1 g fiber, 1 g sugars), 11 g protein
  • McDonalds Egg McMuffin 300 calories, 12 g fat (6 g saturated fat), 730 mg sodium, 30 g carbs (2 g fiber, 3 g sugar), 17 g protein
  • Starbucks Classic Whole grain oats 160 calories, 2.5 g fat (0.5 g saturated fat), 125 mg sodium, 28 g carbs (4 g fiber, 0 g sugar), 5 g protein
  • Dunkin Donuts Veggie Egg White Flatbread 330 calories, 14 g fat (7 g saturated fat), 570 mg sodium, 33 g carbs (3 g fiber, 5 g sugar), 18 g protein
  • Panera’s Ham Egg, & Cheese Breakfast Sandwich 340 calories, 15 g fat (7 g saturated fat), 890 mg sodium, 30 g carbs (4 g fiber, 3 g sugar), 23 g protein
  • Wendy’s Artisan Egg Sandwich 360 calories, 19 g fat (8 g saturated fat), 750 mg sodium, 29 g carbs (1 g fiber, 4 g sugar), 20 g protein
  • Chick-Fil-A’s Egg White Grill 300 calories, 7 g fat (3 g saturated fat), 970 mg sodium, 31 g carbs (1 g fiber, 1 g sugar), 25 g protein
  • Jamba Juice’s Berry Berry Coconut Chia Pudding Cup 220 calories, 12 g fat (5 g saturated fat), 55 mg sodium, 28 g carbs (9 g fiber, 16 g sugar), 4 g protein

  • Power Breakfast Egg Bowl with Steak serving Size: 1 bowl, Calories: 270, Fat: 17g, Carbs: 6g, Protein: 24g
  • Power Breakfast Egg White Bowl with Turkey Serving Size: 1 bowl, Calories: 180, Fat: 5g, Carbs: 5g, Protein: 27g
  • Panera — Power Almond Quinoa Oatmeal — 290 calories, 8 g. protein, 6 g fat, 5 g carbs 221 mg. sodium

  • Subway — Egg and Cheese Sandwich — 360 calories 19g of protein, 12g of fat, 44g of carbs, 860mg of sodium

 

 

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