Healthy Low Calorie Restaurant Breakfast Choices

 

Healthy and Low Calorie Breakfast Restaurant Choices

We have been told that breakfast is the most important meal of the day.  Studies have shown that people who eat a healthy breakfast lose more weight than those who skip breakfast.  I typically suggest around 200-400 calorie breakfast for those trying to maintain or lose weight.  This can be easily accomplished at home with a whole grain English muffin with peanut butter and skim milk or a 1 cup of whole grain cereal (with milk) and orange juice.  Finding a healthy low calorie breakfast is more difficult when you are dining out.  When I was reviewing restaurants nutritional information, I found that many breakfast restaurant meals were higher in calorie than lunch and dinner.  Many pancake meals contain a whole days worth of calories. 

 

Breakfast Tips

  • Choose oatmeal or cereal with skim milk.
  • Add fruit for a side when offered.
  • Choose Canadian bacon or ham instead of high fat bacon or sausage.
  • Try a veggie omelet with egg whites or egg beaters.
  • Avoid large bakery muffins, croissants, and biscuits.  Try a small bran muffin or low fat bagel instead.
  • It’s ok to eat a large breakfast once in awhile, but make sure to eat light and get plenty of exercise the rest of your day.  

 

Best Bet Breakfasts

Mc Donald’s Egg McMuffin®

(300 calories, 12 grams fat, 5 grams saturated fat, 0 grams Trans fat, 2 grams fiber)

Mc Donald’s English Muffin with Jelly or Preserves and 2 Scrambled Eggs

(365 calories, 14 grams fat, 4.5 grams saturated fat)

Burger King Ham Omelet Sandwich

(290 calories, 12 grams fat, 4.5 grams saturated fat, 0 grams Trans fat, 1 gram fiber)

Burger King CROISSAN’WICH® with Egg and Cheese

(310 calories, 16 grams fat, 7 grams saturated fat, 0 grams Trans fat, 0 grams fiber)

Burger King CROISSAN’WICH® with Ham, Egg and Cheese

(340 calories, 17 grams fat, 7 grams saturated fat, 0 grams Trans fat, 0 grams fiber)

Chick-Fil-A® Chicken Breakfast Burrito

(410 calories, 18 grams fat, 7 grams saturated fat, 0 grams Trans fat, 4 grams fiber)

Denny’s Veggie-Cheese Omelette with Eggbeaters

(410 calories, 22 grams fat, 7 grams saturated fat, 0 grams Trans fat)

Denny’s Top Sirloin Steak and Eggs

(420 calories, 21 grams fat, 6 grams saturated fat, 0.5 gram of Trans fat)

Bob Evans Bowl of Oatmeal

(321 calories, 3 grams fat, 0 grams saturated fat, 0 grams Trans fat)

Bob Evans Fit from the Farm Breakfast with a Parfait

(371 calories, 12 grams fat, 3 grams saturated fat, 0 grams Trans fat)

Bob Evans Fit from the Farm Breakfast with Oatmeal

(364 calories, 13 grams fat, 3 grams saturated fat, 0 grams Trans fat)

Bob Evans Fruit and Yogurt Plate

(403 calories, 2 grams fat, 1 gram saturated fat, 0 grams Trans fat)

Einstein Bros.® Bagels, Bagel with Cream Cheese Spread

(Bagels range from 250-380 calories, reduced fat cream cheese adds 60-70 calories.)

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