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Healthiest Breakfasts On-The-Go

Nina Ghamrawi, MS, RD, CDE
January 27, 2023
March 6, 2023

A healthy breakfast includes a variety of foods that provide a balance of nutrients.  Always make sure your meals have 4 basic things: carbohydrates, protein, vegetables, and healthy fat.  But sometimes, getting a sit-down meal, making sure it is balanced, and also high quality is tough. Who has time for that? Watch the video, or keep reading for a few (healthy-ish) fast-food ideas.

If you're in a bind, here are a few menu items you can get from easily accessible and widely available fast-food shops:

1. Starbucks

Spinach, Feta, and egg white wrap is best because it’s perfectly balanced by itself. Problem is, Starbucks often runs out.
Turkey Bacon, Cheddar & Egg White Sandwich- this is great, but is missing veggies, so you should have some veggies sticks later on when you get hungry.

2. Dunkin Donuts

The Veggie Egg White Omelet is healthy and balanced. It still doesn’t provide a lot of vegetables, though, so if you are hungry in a couple hours, add veggies.

3. Panera Bread

Get the Chipotle Chicken, Scrambled Egg & Avocado Wrap. It’s pretty high fat, so get it without the aioli, or without cheese. Panera takes a little longer to prepare the food, so go somewhere else if you want it quick, or order ahead from their app.

4. Subway

The simple Egg & Cheese sandwich can be dressed up in MANY ways, and that’s why I like Subway. Get it with whole egg or egg white, and add turkey or lean ham to get enough protein. Get it on a whole wheat English muffin, or a 3-inch honey wheat bread, if the english muffin is not available. Stuff it with spinach, tomatoes, peppers and heart-smart avocado. Best of all? It’s the cheapest thing in this video, AND THE most balanced.

5. Jamba Juice

Get the Go Green smoothie and add a protein boost. It is higher in sugar, but they are natural sugars from fruit, and this is loaded with clean protein and veggies! A smoothie by itself is not that filling or balanced with just fruit or fruit and veggies. But add protein, and you got yourself a meal here.

Eating healthy on the go can be a challenge, but there are several strategies you can use to make it easier:

  1. Plan ahead to prep healthy meals and snacks in advance or order your meals from an app before picking them up at the store. This can make it easier to stick to your healthy eating goals when you're busy.
  2. Keep healthy options on hand so you can grab-and-go for cheap: fruit, bread or toast for the carb, boiled eggs, nuts or seeds for protein, and veggie sticks for healthy digestion
  3. Use smart swaps: choose options that are lower in calories, fat, and sodium, such as grilled chicken instead of fried, or a side salad instead of fries, or unsweetened tea instead of soda or sugary drinks.

Remember to also pay attention to portion sizes and be mindful of how much you're eating, even when you're eating healthy options! Watch our restaurant review videos in the rewards section of the app, and talk to your care team if you have any questions, concerns, or specific restaurants that you have questions about.