You’ve probably heard the saying that breakfast is the most important meal of the day. Starting your day with a nutritious meal is crucial for maintaining a healthy lifestyle. It goes without saying that fast food is usually not the best choice for your body. However, in the hustle and bustle of a busy life, convenience often takes priority.
That doesn’t mean you have to abandon your health and weight loss goals when you hit the drive-thru. Surprisingly, there are several healthy fast food breakfast options that can help you stay on track. We consulted health experts to highlight some of the best choices from Dunkin’, Starbucks, Panera, and McDonald’s. Discover their recommendations below.
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Experts Share Fast Food Sandwiches And Other Order Ideas To Support Your Weight Loss Journey
1. Dunkin' Sweet Black Pepper Bacon Wake Up Wrap
Even though it contains bacon, the Sweet Black Pepper Bacon Wake Up Wrap is a surprisingly good option for those watching their weight. Lauren Mahersi, RDN, LD, notes that "although this wrap has bacon, it's one of the lowest calorie wraps that Dunkin offers. Plus, it's a relatively low carb, high protein option for the morning." This wrap can satisfy your craving for something savory while keeping your diet on track. The more you know!
2. Dunkin' Egg White & Veggie Omelette Bites
For a satisfying breakfast that’s low in carbs and high in protein, Mahersi also recommends the Egg White & Veggie Omelette Bites. "These are a great option for a lower carbohydrate, high protein breakfast at Dunkin. They are also under 300 calories." Eggs are so great for weight loss, she notes. This nutritious choice will keep you full and energized throughout the morning without overloading on calories.
3. Starbucks Spinach and Feta Egg White Wrap
According to dietitian Molly Morgan, RD says there's a great option to consider at Starbucks: their Spinach and Feta Egg White Wrap. "This wrap is so easy to eat on the go," she says. But it isn't only convenient—it's actually quite nutritious, too! Morgan notes that it "delivers 20 grams of protein coming mostly from cage free egg whites." Plus, it's made with a whole wheat wrap, which she says "has 3 grams of fiber and will help to fill you up!" Yum! With only 290 calories, this isn't a bad way to start your day at all.
4. McDonald’s Sausage Burrito
If you’re pressed for options and McDonalds is the only restaurant around, their Sausage Burrito is a viable breakfast option as it is a solid source of protein. Nutritionist Heather Hanks notes that it is only 310 calories and contains 2 grams of sugar so you won’t have to brace yourself for a crash. London recommends adding veggies onto a meal wherever you can, so ask if there are any greens available to add into this burrito if you feel it’s lacking.
5. Panera Chipotle Chicken, Egg and Avocado Sandwich
This sandwich is a delicious option that still maintains a healthy amount of calories to start off your day. “I like this sandwich because it contains fresh avocado, peppers, chicken and egg in a whole grain wrap. It contains 450 calories, 27 grams of protein, and 4 grams of fiber,” says Hanks. Perfect!
