8 Healthy Fast Food Breakfasts That Won't Totally Sabotage Your Diet

Are you on the go first thing in the morning and want to stop off somewhere for breakfast? You may need to think carefully as many breakfast options at restaurants and fast food establishments can easily set you back with half your day's calories or more. It's not uncommon to see breakfast dishes totaling 700-1000 calories so if you're watching your weight, it should come as no great surprise that this is not an ideal solution.

All hope is not lost though. We've rounded up the eight best breakfast options that you can easily find to help you decipher what's good and won't totally derail your weight management efforts.

Starbucks Sous Vide Egg Bites

Light and healthy is the goal when Starbucks created this one. Favored by bodybuilders nation-wide, it's a great option to be starting your morning with. These little egg poppers are primarily protein with just a little added fat. If a low carb diet is your goal, these are going to fit the bill perfectly. They contain just 170 calories for the plain ones or up to 350 calories for the more gourmet varieties.

McDonald's Egg McMuffin

Can't believe a McDonald's breakfast item would make the list? Well, it does! The Egg McMuffin, while not the best option, is not exactly the worst choice either. Providing just 300 calories, it can easily fit into most people's day. You'll also tally up 18 grams of protein, which is an important start off your morning. With just 30 grams of carbs and 2 grams of fiber (with just 3 grams of sugar), it's not going to spike your blood glucose levels considerably either.

Dunkin Donuts: Egg White Veggie Sandwich

If you're closer to a Dunkin Donuts than you are the golden arches, go for their sister sandwich, the Egg White Veggie Sandwich. With just 290 calories and 14 grams of protein, it's quite comparable and won't break your calorie bank.

This one does provide a few more carbs at 37 grams, however, it's still manageable for most people. Best of all, you'll only get 3 grams of saturated fat and 9 grams of fat total, which is perfect for any weight loss plan.

Taco Bell: Soft Breakfast Taco

If you're in the mood for something Mexican, Taco Bell has you covered. Their soft taco is a superior choice providing just 240 calories (less if you choose pica de gallo over creamy sauces) and 12 grams of protein with 15 grams of carbs.

This is actually lighter than many breakfast meals you might make at home, so consider it a great go-to. The only drawback? 560 mg of sodium. Be sure to drink plenty of water with this choice.

Panera Bread Avocado, Egg White & Spinach Sandwich

If you want naturally healthy, you simply can't go wrong with the Panera Bread's Avocado Egg White & Spinach Sandwich. This one is loaded with whole grains, veggies, and high-quality protein from egg whites. What's not to love?

It does provide 410 calories, so it's a little higher than the previous options but those are 410 calories that you can feel great about putting into your body. You'll also get a whopping 21 grams of protein and seven grams of fiber, so consider this an optimal solution for just about any diet plan.

Starbucks: Eggs And Cheese Protein Box

Back to Starbucks we go for this next one: an Egg And Cheese Protein Box. This one does weigh in at the higher end as far as calories and fat go, at 470 calories and 25 grams of fat respectively, but you can control this by limiting what you eat. There are only 7 grams of saturated fat however, so do note that much of that fat is going to be healthy fat content.

With this box, you'll get two hard boiled eggs, two slices of cheese, a packet of peanut butter, a small multigrain muesli bread, along with some apples and grapes.

What to scarf and what to leave? Eat one full egg and then just the white on the second. That'll save you about 5 grams of fat and knock the saturated fat and cholesterol down a notch. Serve yourself just one slice of cheese to further lower the saturated fat and then eat the rest. The peanut butter, while high in calories, while supply you with primarily healthy fats along, with protein and fiber.

If you need to cut back on the carbs, leave half the bread in the box as well. Using these modifications, you can shave your box down to closer to 350 calories and roughly 16 grams of fat, while still keeping the protein content up around 20 grams and the carbs around 30-40, depending on how much of the bread you eat.

Subway: Black Forest Ham, Egg, And Cheese Breakfast Wrap

No healthy eating article would be complete without at least the mention of Subway. Always providing healthy options, Subway fits the bill here as well. Try their Black Forest, Egg, And Cheese wrap and you'll take in 410 calories and 24 grams of protein. It also provides 4 grams of dietary fiber so it will help keep you satisfied and going strong until lunch.

If you want to slash the calories even further and don't mind the difference in taste, skip the cheese for an even better option.

IHOP: Simple & Fit 2 Egg Breakfast

Let's not forget who does breakfast best: IHOP. If you're having breakfast at this location, you'll want to opt for their Simple & Fit 2-Egg Breakfast choice.

This dish comes with two scrambled egg whites, two slices of turkey bacon, seasonal mixed fruit, and whole wheat toast, so you'll get a nice balanced mix of nutrition to start your day. It has carbs, protein, healthy fats, and fiber, plus antioxidants, so not much to complain about here.

At 410 calories per serving, it should fit into most diet plans.

Keep these choices in mind next time you're eating out and you can start the day off right without those unwanted feelings of guilt.

Shannon Clark is your go-to-girl. She holds a degree in Exercise Science from the University of Alberta, where she specialized in Sports Performance and Psychology. In addition to her degree, she is an AFLCA certified personal trainer and has been working in the field for over 12 years now, and has helped others of all ages lose weight, build muscle, and improve their physical performance.

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