Traditional recipes

America’s Healthiest Fast-Food Breakfasts

America’s Healthiest Fast-Food Breakfasts

Let’s get real — why do most people head to their favorite fast-food chain for breakfast? Perhaps it's the convenience or the consistency, or maybe because it’s cheaper than grabbing a cappuccino and scone from that expensive artisanal bakery on the corner. Chances are, the vast array of nutritionally sound options is not coming into the decision-making process — but maybe they should be.

A host of major fast-food giants are making an effort to offer customers lighter and more nutritious ways to start their mornings, and there’s no denying the importance of a healthy breakfast to set you on the right track for the day.

According to nutritionist Kelly Aronica, M.S., the best morning choices with regards to proteins include eggs, smoked salmon, Canadian bacon, and yogurt. On the flip side, steering clear of super-sweet items, such as French toast sticks, pancakes, and pastries is a very smart move. She adds, "Go for high-fiber carbs like oatmeal (ideally without the serving of brown sugar or syrup) or granola. I'd say stay away from toast, but if it's necessary, whole-wheat is better than white." The same thought holds true for bagels, which are loaded with carbs and are often double what a person should be eating for breakfast (sometimes equaling four slices of bread). "A slice of whole-wheat toast alongside an omelette would be a better choice than a whole bagel," says Aronica. "If you need to have a bagel, just eat half, and top it with cream cheese, tomato, and salmon (the veggie and healthy protein)."

Read More: America's Healthiest Fast-Food Sandwiches

To apply this knowledge to fast-food menus, try opting for the simpler items that include a combination of proteins and fiber, and include a relatively low amount of calories, saturated fats, and sodium contents. For example, Burger King’s BK® Breakfast Muffin Sandwich with eggs and cheese or Subway’s Black Forest Ham, Egg White, and Cheese Muffin Melt would be good options. To make them even better, add a serving of apple slices. Another big trend among fast-food chains is adding oatmeal to their breakfast menus, which is certainly a great choice — as long as you steer clear of the brown sugar and other additives.

Aronica also adds that when you’re ordering from a fast-food breakfast menu, you should "be careful of items that may seem healthy, like a bran or carrot muffin, that are [in fact] loaded with sugar and could potentially have more calories than the omelette. Also, be wary of big, sweet coffee drinks. No problem with a cup of coffee, but ideally without sugar or syrups."

Read More: Mash-Ups, Fast-Food Style

The chains with the healthiest breakfast menus overall are Starbucks and Dunkin' Donuts, with a multitude of nutritional options available at their locations nationwide.

Take a look through this collection of the healthiest breakfast options at the nation’s favorite chains and feel confident in making a more knowledgeable choice the next time you’re grabbing a Danish to go.

The 11 Healthiest Fast-Food Breakfasts, According To Nutritionists

Whether you're on a long-ass road trip or just feel extremely lazy in the morning, finding a healthy fast-food breakfast that actually satisfies you can seem about as impossible as these burpee variations.

Luckily, more and more chains are expanding their menus (praise be) to include options beyond your typical greasy BEC. Still, navigating the better-for-you options can be a little tricky.

Karen Ansel, RD, author of Healing Superfoods for Anti-Aging, recommends keeping your quick morning meal in the range of 300 to 400 calories. Beyond that, prioritize eats that also provide fiber, protein, and some healthy fat.

&ldquoFiber and protein slow down the rate at which you digest your food, so they can help you stay satiated throughout the morning,&rdquo Ansel says.

Shoot for at least five grams of fiber, which is easy (phwew) if you opt for whole-grain options like oatmeal or a whole-wheat wrap or bagel. However, squeezing in enough protein can be a little trickier since you need more of it. Ansel recommends aiming for 15 to 20 grams (foods like eggs and yogurt can help get you there).

As always, keep an eye out for sugar. &ldquoSugar can definitely be an issue at breakfast, even beyond the obvious offenders, like donuts and cinnamon rolls,&rdquo says Ansel. Smoothies, for example, may contain frozen yogurt or added sweeteners&mdashand are often so large that you&rsquore getting three to four servings of fruit per blend.

&ldquoConsidering just about anything you order from a fast food restaurant is going to have more than enough fat and calories, be mindful of your portion sizes,&rdquo Ansel adds. &ldquoWhenever you can squeeze in a serving of fruit or vegetables, that&rsquos a bonus,&rdquo she says.

To eliminate the guesswork (and online menu stalking), order up one of these dietitian-approved breakfasts next time you're on the go.

31 Healthy and Fast Breakfast Recipes for Busy Mornings

We admit it: There are some (OK, many) mornings when it’s all we can do to will ourselves out of bed and grab a fistful of cereal or a granola bar on our way out the door.

A gourmet breakfast isn’t a realistic everyday goal. But that doesn’t mean we should settle for a sugar rush that’ll leave us sad and hungry a half-hour later. You’d be surprised how many healthy breakfast ideas require very little effort when put into practice.

We’re about to blow your mind with everything from über-easy, make-ahead breakfast muffins to lots of delicious vegan breakfast ideas and healthy smoothies you can whip up in just minutes. Overnight oats recipe? Oh, yeah. We’ve got a killer one of those.

There’s also no need to limit these healthy breakfast recipes to the morning hours, friends. Expand your horizons and try these 31 healthy options to satisfy those breakfast-food cravings all day long.

1. Tomato Toast with Macadamia “Ricotta”

Here’s a vegan take on a classic summer breakfast sandwich. Instead of mayo, a fluffy, rich mixture of nuts, garlic, miso paste, and nutritional yeast is spread on hearty whole-grain bread. Then slices of ripe tomatoes are layered on — we love to mix red and yellow heirlooms.

Season this open-faced sandwich with ribbons of basil or shiso, kosher salt, and fresh cracked black pepper.

2. Avocado Toast with Egg

Sometimes simple is just better. Top two lightly toasted slices of whole-grain bread with smashed avocado and a sprinkling of salt and pepper. Layer on two sunny-side up eggs for a healthy dose of protein and you’ve got a well-rounded breakfast.

3. Nut Butter, Banana, and Chia Seed Toast

Try this superfood twist on classic PB and banana, using sunflower seed butter (or your favorite seed or nut butter) and a sprinkling of whole raw chia seeds, which are packed with an amazing array of nutrients.

4. Berry and Yogurt Smoothie

Here’s a simple and delicious smoothie for the morning rush. It takes less than five minutes to blend fresh or frozen fruit (banana and berries work well) with Greek yogurt and a liquid of your choice (milk, juice, coconut water — whatever you like).

This recipe makes two servings, so freeze one overnight and let it thaw throughout the day to enjoy in the afternoon.

5. Berry Breakfast Parfait

One of the easiest, healthiest, and tastiest breakfasts out there is a classic fruit and yogurt parfait. The best part? It can be made with any toppings you like. Choose fruits that are in season to get the best flavor. But in a pinch, (thawed) frozen will do.

6. Peanut Butter and Banana Smoothie

Smoothies are a perfect on-the-go snack any time of day. Blend frozen bananas, peanut butter, soy milk, Greek yogurt, honey, and a few ice cubes and you’ll swear you’re sipping a milkshake.

If this is a morning snack, keep it in a tight-sealing container and secure it in a pocket in your gym or work bag. For an afternoon boost, prep it the night before and freeze it. Remove it in the morning, and it will be thawed and ready when that 3 p.m. lull sets in.

Tip: Add a scoop of your favorite chocolate or vanilla protein powder for an extra shot of protein.

7. Pumpkin Granola Yogurt Parfait

This one’s perfect to try out as fall sets in. In your favorite small container (with a reliable lid!), layer rich pumpkin pie cashew cream with plain Greek yogurt and a handful of granola, and then sprinkle with cinnamon.

The best part? Pumpkin is a bona fide superfood rich in beta carotene, which is essential for eye health.

8. Quinoa Fruit Salad

A fruit salad of berries and mango gets extra texture, body, and protein from a scoop of quinoa. Toss the whole shebang around until the quinoa is evenly distributed. Then drizzle on a sweet-tart dressing of honey, lime, and basil and toss to coat evenly.

This recipe makes 4–6 servings, so you can prep in advance and throw together a serving or two as you need.

9. Blueberry Almond Overnight Oats

This is the ultimate busy-bee breakfast. Combine oats, chia seeds, blueberries, vanilla, almond milk, and maple syrup in a sealed container and refrigerate overnight. In the morning, top with slivered almonds and half a sliced banana and you’re ready for breakfast. If you’re in the mood for something warm, heat in the microwave for 1–2 minutes.

10. Savory Oatmeal with an Egg

Savory oatmeal? What the… ?! Yes, this recipe takes oatmeal to a whole new level. Quick-cooking steel-cut oats (or regular rolled oats) are cooked in the microwave, mixed with white cheddar cheese, sprinkled with diced red pepper and onion, and topped with an over-easy egg.

Bonus: This recipe has useful tips for cooking in the microwave without making a mess. (We admit it: We’ve wreaked havoc a few times. Sigh.)

11. Ham and Cheese Quinoa Cups

Here’s a new way to enjoy quinoa: Make mini quinoa breakfast quiches! These two-bite mini muffins are light and fluffy. And this recipe can be adapted to include your favorite

veggies (spinach or zucchini works well) and cheese (ummmm, cheddar).

12. Quinoa and Chia Porridge

Cooking quinoa in milk (dairy, soy, or almond) with healthy spices like cinnamon, cardamom, and turmeric infuses flavor into this great substitute for a classic hot breakfast cereal. Plus, it’s high in protein.

Simply put all the ingredients into a pot and bring to a boil. Then simmer, stir, and top with your favorite seasonal add-ons.

13. Banana Peanut Butter Chia Pudding

Try this superfood twist on the classic combo of PB and banana. It tastes like breakfast for dessert, if dessert were healthy. All you need is love — in the form of chia seeds, a banana, some PB, and milk of your choice. And time: The pudding can rest in the fridge for four hours, but overnight is better.

14. Zucchini Bread Oatmeal

Turn a classic summer quick bread into oatmeal with this recipe. Adding shredded zucchini and chia seeds to the simmering oatmeal pumps up the nutritional value and starts your day with a serving of veggies. Throw on a handful of toasted walnuts for added crunch.

15. Coconut Yogurt Quinoa Muffins

By this point, it’s obvious we think quinoa makes anything better. So when it comes to muffins, it’s a no-brainer (especially if you add flaxseeds, oats, banana, and applesauce, too). Try these moist little bites for breakfast or an after-lunch treat.

16. Peanut Butter Banana Oat Breakfast Cookies

Cookies for breakfast? Yes, please. While Oreos or Chips Ahoy may not make a balanced breakfast, these soft, thick, chewy cookies are a top-notch choice. The recipe calls for carob chips, but you can substitute semisweet chocolate chips.

Plus, you can pick and choose what you like to mix in for flavoring — go for almond butter and raisins in one batch and peanut butter and chocolate chips in another.

17. Banana Zucchini Oatmeal Cups

With oats, shredded zucchini, and maple syrup, this vegan breakfast will start your day with veggies and grains. Make a batch of these baked oatmeal cups in advance, keep them in the fridge, and grab one for breakfast on your way out the door.

18. Apple Crisp Oatmeal Squares

Oatmeal is a great option for a hearty snack or breakfast, but what’s the best way to make it more convenient and portable? Bake it into squares! In this recipe, a crisp topping covers a layer of apples over a base of banana and oats.

Tip: Individual servings can be frozen and later thawed or warmed in the microwave.

19. Morning Glory Muffins

These oat-based muffins (pssst… it’s a Martha Stewart recipe) are packed with healthy carrots and zucchini and lightly sweetened with raisins and a pinch of sugar. Use a mini muffin tin for smaller portions and cut back on the brown sugar or choose a healthier substitute).

20. Healthy 5-Ingredient Granola Bars

These tasty, easy no-bake granola bars will remind you of your morning oatmeal, but you can eat them anywhere you like. This recipe calls for honey, but we like to replace it with maple syrup to make the bars vegan.

21. Zucchini, Banana, and Chocolate Chip Muffins

Any recipe that fits a serving of veggies into a delicious baked good is a winner in our book. These muffins are jam-packed with better-for-you ingredients — coconut oil, zucchini, banana, and whole-wheat flour — plus chocolate chips for an extra bit of sweetness.

22. Breakfast Egg Muffins

Finally, a muffin without allllll that sugar. These are simple to make ahead of time, and they last all week — great for grab-and-go breakfasts. Blend or whisk eggs with spinach, bacon, and cheese, and then pour the mixture into muffin tins. Bake for 15–20 minutes before serving.

Tip: Once they’ve cooled, store them in the fridge. They’ll warm up nicely in the microwave in your office (sorry it smells so good, co-workers).

23. Spinach and Cheddar Microwave Quiche

Yes, it’s possible (and easy) to make a quiche in the microwave! Cover half a cup of spinach with water in a mug and microwave it for a minute. Drain the water and add an egg, milk, cheese, and a crumbled slice of bacon. Mix thoroughly, and then microwave for three more minutes.

Transfer it to a container to eat later or enjoy it right away.

24. Slow-Cooker Sausage and Egg Casserole

Wake up to a house smelling like sausage and effortlessly put breakfast on your plate, all thanks to the beauty and benefits of a slow cooker.

Layer the vegetables, sausage, and cheese in the slow cooker top with a mix of eggs and cream (you’d be fine using regular or nondairy milk for a lighter option) and you’re just one sleep away from a delicious and hearty meal. (And yes, of course you can omit the sausage.)

25. Cheesy Spinach Baked Eggs

Fried eggs are great, but how about baking a whole egg in a muffin tin or ramekin with veggies and cheese, using a lot less oil? A batch of these babies will feed the whole family for breakfast and make Monday feel like Friday. (Yes, you’re a star and they appreciate everything you do.)

8 Healthiest Fast-Food Breakfasts, According to Dietitians

“Healthy fast-food breakfast” may sound like an oxymoron, but as consumers become increasingly aware of their own health and well-being, many popular chains have made a concerted effort to create nutritious meals that are designed to help you start your day off on the right foot.

While the majority of fast-food breakfasts aren’t great for your overall health (see: 15 Unhealthiest Fast-Food Breakfasts To Never Eat, According to Dietitians) there are a handful that are tasty and satisfying. What’s more? Many of these healthier breakfast options are packed with protein, which means you’ll likely feel full and satiated until it’s time to move on to lunch.

Since it can be tricky to discern what constitutes a healthy breakfast choice and what dishes you should skip, we reached out to a team of registered dietitians to get their input on the most nutritious fast-food breakfasts around. Read on for their top 8 picks and for more on how to eat healthy, don’t miss 7 Healthiest Foods to Eat Right Now.

NUTRITION : 220 calories, 2.5 g fat (0.5 g saturated fat, 0 g trans fat), 125 mg sodium, 43 g carbs (5 g fiber, 13 g sugar), 5 g protein

“This is a solid fast food breakfast pick. It’s based on whole grain oats, which provide health-protective soluble fiber,” says Jackie Newgent, RDN, CDN, plant-forward culinary nutritionist, and author of The Clean & Simple Diabetes Cookbook. “It’s got blueberries, which are loaded with anthocyanins, the plant pigment that’s associated with reducing risk of type 2 diabetes, cardiovascular disease, and more. And you’ll also find some dried figs, dried cranberries, pepitas, and almonds.”

For Newgent, the customizable nature of this breakfast is also a huge plus. “You can customize the oatmeal to boost nutrient richness, like by adding more blueberries and a nut medley,” she adds.

NUTRITION : 290 calories, 8 g fat (3.5 g saturated fat, 0 g trans fat), 840 mg sodium, 34 g carbs (3 g fiber, 5 g sugar), 20 g protein

“It’s not easy to find a fast-food breakfast that includes vegetables! This wrap has spinach, which is a good source of iron, egg whites, which provide lean, low-fat protein, tomatoes, and a little bit of feta, all rolled up into a whole-wheat wrap,” notes Talia Hauser, RD, a registered dietitian in The Colony, Texas. “This meal has a really good balance of fat from the cheese, fiber from the vegetables and wrap, and protein from the egg whites. It’s a total win! Just don’t mess it all up by getting a high-calorie, high-sugar drink! Stick to a basic coffee or latte made with skim milk or almond milk.” For help, check out these 13 Best Low-Calorie Starbucks Drinks.

NUTRITION : 320 calories, 4.5 g fat (1.5 g saturated fat, 0 g trans fat), 150 mg sodium, 64 g carbs (4 g fiber, 31 g sugar), 6 g protein

“This breakfast contains whole-grain oats and fresh fruit—red and green apples, cranberries, and raisins,” notes Lisa Young, PhD, RDN, registered dietitian and the author of Finally Full, Finally Slim. “This meal provides fiber and is relatively low in calories.”

NUTRITION : 290 calories, 13 g fat (5 g saturated fat, 0 g trans fat), 550 mg sodium, 27 g carbs (5 g fiber, 4 g sugar), 17 g protein

“This twist on a traditional breakfast will satisfy your taste and your hunger. It is made using whole grains, which adds five grams of fiber to this breakfast sandwich to keep you full for longer,” says Trista Best, RD, a registered dietitian at Balance One Supplements. “At just 290 calories, you won’t feel weighed down by a heavy or greasy breakfast, but the nutrients provided in the Veggie Egg White Omelette will actually fuel your brain and help prevent mental fatigue. With 17 grams of protein, you’ll be less likely to overeat or crave junk throughout the morning and should feel fully satisfied until lunch.”

NUTRITION : 230 calories, 5 g fat (2.5 g saturated fat, 0 g trans fat), 550 mg sodium, 28 g carbs (3 g fiber, 2 g sugar), 17 g protein

“Packed with 17 grams of protein with only 230 calories? This is better and more satisfying than most protein bars found on the market,” says Registered dietitian Silvia Carli, RD, a registered dietitian at 1AND1 LIFE. “This tasty option remains low in fat and calories and high in protein because of the reduced-fat cheese and the egg whites.”

NUTRITION : 250 calories, 10 g fat (4.5 g saturated fat, 0 g trans fat), 80 mg sodium, 27 g carbs (2 g fiber, 18 g sugar), 15 g protein

“Tasty, sweet, rich in antioxidants from berries and protein, and probiotics from the Greek yogurt form a filling breakfast,” Carli shares. “This parfait also contains sunflower and pumpkin seeds for copper and magnesium, minerals that are involved in many reactions in the body.”

NUTRITION : 470 calories, 27 g fat (10 g saturated fat, 0 g trans fat), 750 mg sodium, 32 g carbs (4 g fiber, 4 g sugar), 29 g protein

As Young puts it: “This wrap is high in protein and contains vegetables and fiber, which most fast-food breakfasts don’t have.”

NUTRITION : 650 calories, 29 g fat (3.5 g saturated fat, 0 g trans fat), 670 mg sodium, 80 g carbs (21 g fiber, 10 g sugar), 23 g protein

“If you’re looking for a hearty, protein-rich breakfast on the go, the Starbucks Lentil & Vegetable protein bowl is one of my top recommendations,” says Caitlin Self, MS, LDN. It’s full of fiber (21 grams!), and plant-based protein (23 grams!), and most of the ingredients are unprocessed and even allergy-friendly.

Self adds: “When it comes to breakfast, it’s easy for us to reach for things that are sugary and full of simple carbohydrates (hi, blueberry muffin) that cause us to crash an hour later, but this protein bowl provides an excellent balance of macronutrients to nourish you all morning long!” For more ways to get protein in your fast food orders, don’t miss The 16 Best High-Protein Fast Food Meals.

In-N-Out Burger

  • Cheeseburger Protein Style – 330 calories, 18g protein, 11g carbs, 25g fat
  • Double-Double Protein Style – 520 calories, 33g protein, 11g carbs, 39g fat

The Healthiest Frozen Meals You Can Buy at the Grocery Store

Egg White Delight McMuffin, $3, McDonald’s

While the original Egg McMuffin has 300 calories, this version has 250 calories thanks to the substitution of egg whites, extra lean Canadian Bacon and a whole grain English muffin. The white cheddar cheese (instead of American cheese) makes this option feel a bit more indulgent, too. Bonnie Taub-Dix, RDN, told TODAY that if you plan on eating this every day, skip the Canadian bacon. But in general, she noted it has a good balance of protein and carbs. Since most McDonald's locations are no longer offering all-day breakfast, you'll have to head out early to pick up one of these tasty delights.

The 7 Healthiest Fast Food Breakfast Sandwiches

When you survey the fast food breakfast landscape, you'll notice that much of it looks pretty much the same.

Beige buns and biscuits, almost-yellow eggs, rust-colored bacon, clay-hued sausage patties&mdashthis monochromatic palette also reflects the nutrition of many fast food breakfasts. Which is to say, there's not much to get excited about. No real vegetables. No actual substance. Just lots and lots of boring.

But there are exceptions to the norm. There's even excitement&mdashif you know where to look&mdashand also some hearty, gut-filling options that offer a decent amount of good nutrition.

As a general rule, at any meal, you want to eat at least 30 grams of protein and 10 grams of fiber. That amount of protein will help you build and maintain muscle, as well as help to fill you up. That amount of fiber will help you stay full until your next meal. At breakfast, that can be challenging&mdashand when considering a fast food breakfast that can feel impossible.

After scouring the menus of the nation's most popular fast food chains, there seem to be at least seven great options if you're looking for a decent breakfast on the go.

Are these healthy(ish) breakfast sandwiches the ideal breakfast? Would they offer the same nutrition as a three-egg, vegetable-loaded, home-cooked frittata? No. But not everyone has time every morning for a three-egg, vegetable-loaded, home-cooked frittata.

So when you don't, here's what to do.

This roll-up is a solid day starter. Not only does it contain an impressive amount of protein and a decent amount of fiber, but it features something most other fast-food breakfast sandwiches do not: actual vegetables. The avocado is nice, but don't overlook the spicy-sweet peppadew peppers.

Nutrition per wrap: 450 calories, 29g protein, 32g carbs (4g fiber), 25g fat

Eggs, sausage, and bacon form a triple-threat of protein while potatoes help add a little fiber. The fiber count is a little low, so throw in a fruit cup side order to tack on four more grams.

Per wrap: 650 calories, 27g protein, 57g carbs (3g fiber), 33g fat

Yes, there's a big honkin' grilled chicken on this sandwich (and, hey, at least it's not one of Chick-fil-A's many fried chicken options). But that's what makes it so great&mdashlean protein! It doesn't contain any vegetables, so, same here, you'll want to order a side of fruit for the fiber.

Per sandwich: 290 calories, 27g protein, 31g carbs (2g fiber), 7g fat

This slender sandwich is more formidable than it looks in terms of protein and fiber. As long as you're not washing this down with one of Dunkin's sugar-heavy coffee drinks, you've laying a good foundation for the day.

Per sandwich: 420 calories, 25g protein, 28g carbs (5g fiber), 23g fat

Steak, eggs, and cheese provide the protein. Tomatoes and potatoes give you a little produce&mdashadd some guacamole for another layer.

Per burrito: 560 calories, 27g protein, 50g carbs (4g fiber), 28g fat

On it's own you might be thinking boooooooooooooring. But remember that Subway built its empire on toppings. Use that. Un-boring-ify this sandwich by adding banana peppers, black olives, green peppers, spinach, tomatoes, and/or&mdashif you don't have any face-to-face morning meetings&mdashred onions.

Per sandwich (without toppings, 6-inch): 390 calories, 19g protein, 46g carbs (4g fiber), 15g fat

This sandwich has it all&mdashvegetables, protein, flavor&mdashexcept that it doesn't have enough of it. So order two (yes, two!), ditch two of the buns and make one giant super-sandwich.

Per sandwich: 240 calories, 11g protein, 30g carbs (4g fiber), 8g fat

20 Weight Loss Breakfast Recipes That Could Be the Most Important Meal of the Day

Dig into one of these healthy breakfasts that will keep you full, and possibly help you lose weight.

There's a reason people tell you that breakfast is the most important meal of the day. The early morning meal is a great way to wake up your body, kickstart your brain, and fuel yourself as you begin your day. And there are plenty of other perks, too. According to Mayo Clinic, adults who regularly eat a healthy breakfast consume more vitamins and minerals, perform better at work, and have better control over their weight. If the latter is a goal of yours, you may want to start your day with one of these tasty and easy weight loss breakfast ideas.

Not all healthy breakfasts look the same, which is great because it means you won't be stuck eating the same thing every day. But because of that, it can also be confusing to stray from something you know is healthy. Mayo Clinic notes that components of a healthy breakfast include whole grains, which can come from cereals, English muffins, or waffles lean protein, which can come from eggs, lean meats, nuts and legumes low-fat dairy, which could be from milk, yogurt, or cheese and fruits and vegetables, which can be fresh, frozen, cooked, or blended in smoothies. Eating these foods together will provide you with complex carbohydrates, fiber, protein, and a bit of fat, which, when combined, fill you up for hours and provide tons of nutrients and health benefits. With so many options, you can rest assured that regardless of your dietary preferences, there are plenty of healthy breakfast options for weight loss that you'll look forward to eating each morning.

Burger King — BK Breakfast Muffin Egg and Cheese, hold the sausage — 260 calories

We know: Burger King isn't exactly a health-food haven. But it does have a couple of lighter breakfast options, like its Breakfast Muffin. The one pictured has sausage, but we recommend it without the meat to get:

260 calories — on the lower side

13g of protein — a good amount to strengthen muscles and fill you up

11g of fat — not too low, not too high

27g of carbs — on the lower side

830mg of sodium — close to half your daily allowance

Fast-food breakfasts to skip

Burger King BK Ultimate Breakfast Platter

Scrambled eggs, crispy hash browns, sausage, biscuit, and three pancakes with syrup (Burger King)

Calories 1,310 Fat 72 g (sat 26 g, trans 1 g) Sodium 2,490 mg Yes, you read that right: 1,310 calories and 72 grams of fat.

Double Chocolate Chunk Muffin (Au Bon Pain)

Calories 620 Fat 25 g (sat 8 g) Sodium 540 mg
This muffin has more calories than two Egg McMuffins.