Thursday, March 6, 2014

Fast Food Breakfast 400 Calories & Under


For Breakfast I try to stay within a range of 200 to 400 calories. I am sure you have probably heard that breakfast is the most important meal of the day. That doesn’t mean that it has to be a huge meal, especially if you are not that hungry first thing in the morning. If you start the day with a 200 calorie breakfast, then you can certainly afford to have a mid-morning snack within your calorie budget. Be aware of your calories on beverages. They can really add up in juices, whole milk, and high-calorie coffee drinks.

Coffee is a beverage that seems to polarize people. Most people either love it or hate it. As a trainer I acquired a taste for it, because it was the only way I could get up on time for a 5:30 a.m. appointment with a smile on my face. If you are not a coffee drinker, then I would suggest subbing in one of the following beverages in place of coffee:

 

Unsweetened Green Tea 0 (Top Pick!)

Coffee with 2 Tbsp. Half & Half 41

Coffee with 1 Tbsp. Non-Dairy Flavored Creamer 37

Coffee With 2 Tbsp. Non-Dairy Flavored Creamer 72

8 oz. Skim Milk 91

8 oz. 1% Milk 105

8 oz. 2% Milk 122

4.5 oz Chocolate Skim Milk 90

8 oz. Original Soy Milk Light 60

8 oz. Vanilla Soy Milk Light 70

8 oz. Chocolate Soy Milk Light 90

8 oz. Original Pure Coconut Milk 80

8 oz. Original Almond Milk 60

8 oz. Unsweetened Vanilla Almond Milk 40

8 oz. Vanilla Almond Milk 90

8 oz. Chocolate Almond Milk 90

8 oz. Orange Juice Light 50

4 oz. Orange Juice 55

8 oz. POM Pomegranate Juice Light 75

8 oz. Big Train Fit Frappe Protein Drink, prepared (Assorted Flavors) 60 - 70

8.25 oz. Muscle Milk Light (Assorted Flavors, Lactose Free) 100

11 oz. EAS AdvantEdge Carb Control Shake (Assorted Flavors) 110

  

Breakfast Fast Food


Burger King

 
Quaker Oatmeal Original 140

Small Iced Coffee 80

Total Calories 220

 

Quaker Oatmeal Maple and Brown Sugar 270

Small Iced Coffee 80

Total Calories 350

 

Sausage Burrito 290

Small Iced Coffee 80

Total Calories 370

 

Breakfast Muffin Sandwich: Egg and Cheese 220

Small Iced Coffee 80

Total Calories 300

 

Breakfast Muffin Sandwich: Ham, Egg, and Cheese 260

Small Iced Coffee 80

Total Calories 340

 

Breakfast Muffin Sandwich: Bacon, Egg, and Cheese 250

Small Iced Coffee 80

Total Calories 330

 

3 French Toast Sticks 224

1 oz syrup 120

Coffee with 2 creamers 46

Total Calories 390
 

Egg & Cheese Crossan’wich 300

Coffee with 2 creamers 46

Total Calories 346

 

 

Dunkin' Donuts



Egg White & Cheese Wheat Muffin 250

Vanilla Iced Latte Lite 90

Total Calories 340



Egg & Cheese Wake-Up Wrap 180

Vanilla Iced Latte Lite 90

Total Calories 270



Bacon Egg White & Cheese Wheat Muffin 290

Vanilla Iced Latte Lite 90

Total Calories 380



Bacon Egg & Cheese Wake-up Wrap 210

Vanilla Iced Latte Lite 90

Total Calories 300

 

Egg White Veggie Flatbread 330

Vanilla Iced Latte Lite 90

Total Calories 420

 

Glazed Munchkin 70

Vanilla Iced Latte Lite 90

Total Calories 160

 

Einstein Brothers


 

Turkey Sausage Egg White Salsa Sandwich Thin 230

16 oz. Iced Nonfat Latte 90

Total Calories 320



Egg White Asparagus and Mushroom Thin 280

12 oz. Nonfat Cappuccino 90

Total Calories 370



Fruit & Yogurt Parfait 230

12 oz. Nonfat Cafe Latte 100

Total Calories 330

 

 

McDonald's


 

Egg McMuffin 300

Large Non-fat Iced Latte w/Sugar-free Vanilla Syrup 60

Total Calories 360



Egg White Delight  250

Small Non-fat Latte  90

Total Calories 340 



Sausage Burrito 300

Small Non-fat Cappuccino w/Sugar Free Vanilla Syrup 50

Total Calories 350



Fruit & Maple Oatmeal w/ Brown Sugar 290

Medium Non-fat Iced Latte 60

Total Calories 350



Fruit & Maple Oatmeal w/o Brown Sugar 260

Small Non-fat Latte 90

Total Calories 350

 

Apple Cinnamon Walnut Oatmeal 270

Small Non-fat Iced Latte 50

Total Calories 320

 

Fruit & Yogurt Parfait with Granola 150

Medium Iced Latte 100

Total Calories 250

 

Snack Size Fruit & Walnuts with Dip 210

Small Non-fat Latte w/Sugar-free Vanilla Syrup 80

Total Calories 290

 

Sonic

 

Jr. Breakfast Burrito 260

Espresso Shot 5

Total Calories 265

 

Starbucks


The calorie content in Starbucks drinks certainly runs the gamut, because there are numerous options. If you do not find your favorite drink listed, then please take the time to look it up on the Starbucks website.


Spinach & Feta Egg White Wrap 280

Tall Skinny Vanilla Latte 100

Total Calories 380

 

Petite Vanilla Bean Scone 140

Tall Non-fat Latte w/flavored syrup 150

Total Calories 290

 

Perfect Oatmeal w/Brown Sugar 150

Tall Non-fat Caramel Machiato 140

Total Calories 290

 

Marshmallow Dream Bar 210

Grande Iced Skinny Latte w/sugar free syrup 80

Total Calories 290

 

Perfect Oatmeal with dried fruit, nut medley, & brown sugar 390

Espresso 0

Total Calories 390

 

Reduced-fat Turkey Bacon, Egg White, Cheddar Sandwich 320

Tall Skinny Iced Latte w/sugar free syrup 60

Total Calories 380

 

Fruit Cup 90

Tall Non-fat flavored Latte 150

Total Calories 240

 

Banana 90

Tall Non-fat Caffe Mocha 170

Total Calories 260

 

Greek Yogurt & Honey Parfait 290

Grande Skinny Iced Latte w/sugar free syrup 80

Total Calories 370

 

Dark Cherry Yogurt Parfait 310

Tall Skinny Iced Mocha 70

Total Calories 380

 

Strawberry Blueberry Yogurt Parfait 300

Tall Skinny Iced Latte w/sugar free syrup 60

Total Calories 360

 

Vanilla Almond Biscotti 150

Tall Skinny Vanilla Latte 100

Total Calories 250

 

Double Chocolate Biscotti 150

Tall Skinny Mocha 110

Total Calories 260

 

Caramel Macchiato Biscotti 170

Tall Non-fat Caramel Macchiato 140

Total Calories 310

 

about Sara

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On-site Personal Training & Nutrition Coaching in the Kansas City metropolitan area. I offer personal training at your home or work site. I also offer personalized online nutrition plans and corporate wellness programs. Contact me at saramoser@choicescoach.com with any questions.

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