Hi Hungry Girl,
I'm pretty good at making healthy choices, but breakfast can be a challenge. When I'm running late and have nothing in the house, my only option is to stop at a coffee shop or fast-food restaurant. Are there any decent choices there?
Hi Morning Rush,
Great question. Hitting the drive-thru or a coffee shop is definitely better than skipping breakfast altogether, which can lead to increased calorie intake later in the day. The trick is to find satisfying meals that won't weigh you down. Here are six smart picks you won't regret...
McDonald's Egg White Delight McMuffin
1 sandwich: 250 calories, 8g total fat (4.5g sat fat), 720mg sodium, 29g carbs, 1g fiber, 3g sugars, 17g protein -- SmartPoints
Let's start with a twist on an old-school classic: the McMuffin! This sandwich comes with egg whites, Canadian bacon, and white cheddar cheese, which all add up to tons of protein. Other good finds at the home of the Golden Arches? The Fruit 'N Yogurt Parfait (150 calories, SmartPoints
value 7*) and the Fruit & Maple Oatmeal (290 calories, SmartPoints
value 13*). Ditch the brown sugar on the oatmeal, and you’re down to 260 calories and a SmartPoints
value of 10*.
Starbucks Reduced-Fat Turkey Bacon & Cage Free Egg White Breakfast Sandwich
1 sandwich: 230 calories, 6g total fat (2.5g sat fat), 560mg sodium, 28g carbs, 2g fiber, 3g sugars, 16g protein -- SmartPoints
Next time you find yourself at Starbucks during the breakfast rush, skip the carby pastries and grab this nutritious pick. Similar to the McDonald's version, this sandwich features reduced-fat turkey bacon, egg whites, and cheese on an English muffin. Pair it with one of these 100-calorie-or-less drinks
for a satisfying morning meal!
Taco Bell Fresco-Style Mini Skillet Bowl
1 bowl: 150 calories, 9g total fat (1.5g sat fat), 320mg sodium, 13g carbs, 1g fiber, <1g sugars, 5g protein -- SmartPoints
Yes, you can
get a solid breakfast at Taco Bell. This meal has scrambled eggs, breakfast potatoes, and pico de gallo... Not bad for only a buck! Just remember to say "Fresco Style," so they leave off the nacho cheese. For some extra protein, get a side of black beans (80 calories, SmartPoints
value 2*), and mix 'em into your bowl.
Panera Bread Power Almond Quinoa Oatmeal
1 bowl: 300 calories, 6g total fat (1g sat fat), 220mg sodium, 52g carbs, 9g fiber, 7g sugars, 8g protein -- SmartPoints
Panera Bread isn't technically fast food or a coffee shop, but the quick-service chain is perfect for a morning meal. This oatmeal bowl is made with steel-cut oatmeal, quinoa, honey, almonds, and cinnamon. Mmmm! Add a Watermelon Refresher (a.k.a. cubed watermelon) for just 45 calories.
Dunkin' Donuts Egg White Flatbread
1 flatbread: 320 calories, 13g total fat (6g sat fat), 610mg sodium, 33g carbs, 4g fiber, 3g sugars, 17g protein -- SmartPoints
Pass on the donuts, and go for this smart breakfast sandwich. It's essentially a veggie-filled egg-white omelette served inside a multigrain flatbread... delicious, nutritious, and perfectly portable. To shave off some calories, request it without the slice of cheese. Grab a black coffee (splash of skim milk; packet of no-calorie sweetener), and you're good to go!
Burger King Original Maple Flavored Oatmeal
1 bowl: 170 calories, 3g total fat (1.5g sat fat), 260mg sodium, 32g carbs, 3g fiber, 12g sugars, 4g protein -- SmartPoints
While most of the breakfast options at BK are bad news -- stay away from the Croissan'wiches and anything with "platter" in the name -- this bowl of oats is a great bet. It's made with Quaker wholegrain rolled oats, so you know it's good stuff. Bonus: Burger King serves Seattle's Best Coffee. Nice...
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SmartPoints® value* not what you expected? We follow the same method as Weight Watchers when calculating the value of a recipe: We add up the SmartPoints® values* of the individual ingredients using the Recipe Builder, not the calculator. (Many foods have a value of zero and remain zero in recipes.)
*The SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the SmartPoints® trademark.