Breakfast is the most important meal of the day. Eating a healthy balanced breakfast can give you a great start for the day, keeping you fuller for longer, keeping your cravings and your weight down, AND your concentration and energy levels high.

We at TRANSFORM PT can put together a great & exciting breakfast plan specially for you – BOOK your free consultation here!

If you have absolutely NO – ZERO option but to head to a fast-food chain in the morning, go for the healthiest items on the menu, or eat a half of the portion, saving the other half. We would strongly suggest to prepare good-for-you brekky at home the night before to pack on the go.

Breakfast on the Go?

YUP, we have all bean there! BUT be warned – breakfast on the go from fast-food restaurants could be a high-fat, high-calorie affair. Luckily, there are always healthier options available.

unhealthy vs healthy breakfast


• Big Breakfast (with Hotcakes) = NOPE

It packs 1,050 calories, 56 grams (g) fat, and 19 g saturated fat — over the daily limit for saturated fat for most people.

 Egg McMuffin / Egg White Delight McMuffinBETTER BET

Up to around 300 calories, 12 g fat, and 6 g saturated fat. Note that it’s high in sodium: 720 mg.

Burger King:

King Croissan’wich with Sausage & Bacon / King Croissan’ich with Double SausageNOPE

These come in at 580 – 700 calories, 39 g fat, 16 g saturated fat, and 1,370 mg sodium.

•  Egg & Cheese Croissant = BETTER BET

That is around 300 calories, 15g fat, 11g protein and 7 g saturated fat. The sodium count may be tough for limited diets at 580 mg.


Sausage & Cheddar Breakfast Sandwich = NOPE

You will take in 500 calories, 28 g fat, 9 g saturated fat, and 15 g protein.

• Spinach & Feta Breakfast Wrap (Classic Whole-Grain Oatmeal / Greek Yogurt Parfait) = BETTER BET

Contains around 290 calories, 10 g fat, and 3.5 g saturated fat. Lots of protein (19 g) and fiber (6 g) help keep you full. Oatmeal and Parfait are another good choices ranging from 160 calories to 250 calories.

BOOK a free consultation with TRANSFORM PT and we can put together a great & exciting meal plan designed specifically for you!

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