Top 3 Fast Food Breakfast Alternatives

  • Possible Pat
  • August 2, 2017

We have all been there. Even me. 

First thing in the morning and you’re rushing off to work, off to your kid’s soccer game, off to run errands and your stomach growls. You suddenly realize you forgot to eat or pack a breakfast.

Our first reaction is to simply pick something up while we are out.

So we drive through our favorite place for a quick hot meal. But if you are trying to lose weight this can negatively impact your goals, especially if it becomes a normal occurrence.

Drive-thrus are full of unhealthy foods, but sometimes we still find ourselves there looking for a meal out of desperation. If you do, know that there are healthier options on the menu so you can make your decision more wisely.

Your best bet is to have in mind what to eat before you get to the window. I picked the top three places that people find themselves driving through in the morning and some of the most popular picks on the menu. But instead of going to with what’s most popular, the trick is to order a high protein and lower fat alternative. Below are some of the breakfast options you should avoid and an alternative you should choose instead.


Worst: Big Breakfast with Hotcakes

This comes with a buttermilk biscuit, sausage patty, scrambled eggs, hash browns and hot cakes. While this might be the closest thing on the menu to something you’d cook up in a big breakfast at home, this meal is loaded with fat and sodium.

Calories: 1,350
Protein: 35g
Fat: 65g
Carbs: 155g
Sodium: 2,100mg

Best: Egg McMuffin

This simple sandwich actually packs a good amount of protein for the calories. If you find yourself starving and in the drive through, this would be the best option to start your morning. While it might not be enough calories to get you through to lunch, it could be the edge to take off your hunger until you can find a better selection of foods that will help you hit your goals.

Calories: 300
Protein: 18g
Fat: 12g
Carbs: 30g
Sodium: 730mg


Worst: Sausage, Cheddar, and Egg Breakfast Sandwich

This breakfast sandwich is an example of fat, stuffed on fat, stuffed on fat. For this small sandwich, you’re consuming a lot of fat and very little protein. While Starbucks might be your go to for coffee, this is one place you want to be aware that while they boast healthier menu choices, it doesn’t go for everything they offer. So stay away from their traditional sandwiches, and the pastries, and go from the best sandwich alternative on the menu: Spinach and Feta Wrap.

Calories: 500
Protein: 15g
Fat: 28g
Carbs: 41g
Sodium: 920mg

Best: Spinach, Feta & Cage Free White Breakfast Wrap

This wrap will be filling because of the amount of protein that will hold you over, and still stays fairly low on the calorie scale. It also has a reasonable amount of fat in it, and of course, the spinach is a great bonus in getting in a few greens in the morning.

Calories: 290
Protein: 19g
Fat: 10g
Carbs: 33g
Sodium: 830mg

Dunkin Donuts

Worst: Big N’ Toasted

This meal is the eggs bacon and cheese on Texas toast. Not all sandwiches are made equal. This sandwich might have fewer calories than the Mcdonalds platter, but it still packs a whopping 28 grams of fat. And not the high-quality fats that lead to health. It also packs a lot of sodium for the size of the meal.

Calories: 530
Protein: 29g
Fat: 28g
Carbs: 43g
Sodium: 1,360

Best: Veggie Egg White Flatbread

This simple sandwich is very reminiscent of the Starbucks best choice, which is lower in calories and the veggies are an added bonus. This option is also the lowest sodium out of the whole list. Overloading on sodium can lead to bloating, so this is a great option, so you don’t feel over full after eating.

Calories: 330
Protein: 18g
Fat: 14g
Carbs: 33g
Sodium: 570mg

Now that you know you don’t have to sabotage your whole day with the drive through, you’ll be prepared to make a better decision. Know what to totally avoid, and know what you can eat to help stay on track.

Of course, the best way to make sure you are eating nutritious food that will get to your goals is to get on a Custom Meal Plan and meal prep, so you don’t have to worry about missing out on a nutritional breakfast.

About Possible Pat

Hi, I'm Pasquale Brocco and I've lost A LOT of weight. When I started my journey to lose weight, I weighed 605 pounds. After visiting the doctor, I realized I had to make a change. I started with a simple plan and within 60 days, I lost 100 lbs. So far, I've lost over 307 pounds. Now, I'm sharing a simple message with you, "Anything is possible." If you can put on the weight, you can lose the weight.


Cynthia Goldstein

Thanks for the tips!

Sign In to leave a comment