The 7 Best Fast Food Breakfast Orders for Losing Belly Fat, Nutritionists Say – Eat This, Not That

In a perfect world, you would have plenty of time throughout the week to prep meals and cook delicious, healthy food that will help you achieve your weight loss goal. However, things happen. And sometimes you need a quick meal on the go. Luckily, there are still some healthy fast food breakfast items you can try that will give you the freedom to save time and money while getting a dose of nutrients in the morning hours.

But what would make a fast food item “healthier” when you’re trying to lose weight? One of the main problems with fast food is that it often lacks important things like protein and fiber and is instead loaded with fat and added sugar. Finding breakfast items that are lower in calories and higher in protein and fiber can help you feel full throughout the morning.

At the end of the day, eating fast food on a regular basis is potentially unhealthy. But if you’re in a bind and need a quick but healthy breakfast, try one of these fast food breakfast options.

Republic of Moab/Shutterstock

You can still save yourself some calories by visiting the McDonald’s drive-thru. Although the Egg McMuffin is still higher in fat and sodium, it may be a better choice than many other McDonald’s products.

“The famous Egg McMuffin has only 300 calories, 12 grams of fat and 820 milligrams of sodium,” says Janet Coleman, RD at The Consumer Mag. “The best thing about the Egg McMuffin is that it’s served on top of an English muffin, making it more like a quick breakfast looks like just another processed burger.”

McDonalds coffee and oatmeal
Shutterstock

You don’t always have to walk the path to the breakfast sandwich at a fast-food restaurant. There are often healthier menu items that you may not be aware of!

“If you’re trying to avoid eggs or if you’re watching your cholesterol levels, this McDonald’s oatmeal is perfect for you,” says Coleman. “It’s only 290 calories, with just 4 grams of fat and 160 milligrams of sodium. It’s also loaded with 7 grams of protein and 5 grams of fiber. If you want to add some healthy fruit to your oatmeal, ask for berries or apples to go with it.”

Starbucks protein bites
Courtesy of Starbucks

Starbucks has many breakfast sandwiches that are low in calories and contain some protein, but it’s their egg bites that pack the most nutrient-dense punch.

“Egg Bites are the perfect weight-loss breakfast on the go,” said Britt Bailey, MSNHP, RDN, LDN. “One serving has 170 calories and 12 grams of protein. I recommend ordering two from Egg Bites. Yes, I said so. Prioritizing protein is a key factor in weight loss. I recommend 20 to 40 grams of protein per meal for my weight loss clients. Two servings of these morsels provide 340 calories, 24 grams of protein, 22 grams of carbohydrates, and 16 grams of fat. It’s the perfect fast food breakfast option for weight loss.”

Chick Fil A Egg White
Courtesy of Chick Fil A

Chick-fil-A is known for their fried chicken, but many people may not know that they have many delicious grilled options – even for breakfast!

“The Egg White Grill Sandwich at Chick-fil-A 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 you’ll be full until lunchtime.”

Dunkin Donuts Egg and Cheese
Courtesy of Dunkin Donuts

Dunkin’ Donuts is obviously notorious for its donuts. 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 & Cheese will keep you full and satisfied all morning,” says Bailey. “A sandwich has 460 calories and 26 grams of protein. This is a great, moderate calorie breakfast on the go.”

Starbucks Spinach Feta Egg White Wrap
Courtesy of Starbucks

Another great Starbucks choice is the Spinach Egg White Wrap with Feta! It’s warm, gooey and delicious and easy to take with you.

“This wrap has 20 grams of protein and includes leafy greens, a rare find in fast-food breakfast items,” says Justine Chan, RD, CDE. “Fast-food breakfasts like these, which are high in protein and fiber, will boost your weight loss because they help keep you full and prevent overeating.”

Subway Breakfast Flatbread
Courtesy of Subway

Let’s not forget Subway. When you need a healthy fast-food breakfast, Kimberly recommends Duffy, RDN, LD, CPT, Subway Breakfast Flatbread with Spinach, Tomato, and Avocado! These come to 395 calories, 19 grams of protein, 15 grams of fat and 50 grams of carbohydrates.

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