Breakfast on the Go

FavoriteLoadingAdd to favorites

It's possible to eat right on the goNo time to make breakfast? It’s actually possible to dine out healthfully -- if you know what foods to choose. Here are some breakfast ideas that are lower in saturated fat and calories. Simply mix & match for a quick treat on the go!


  • Egg McMuffin (300 calories)
  • Snack Size Fruit & Walnuts (210 calories)
  • Fruit ‘n Yogurt Parfait (150 calories)
  • Apple Cinnamon Walnut Oatmeal (270 calories)
  • Small Fruit Smoothie (210 calories)
  • 1% Low-fat Milk Jug (100 calories)
  • Medium Latte (90 calories)

Subway :

  • Tips: choose egg whites for equivalent protein but fewer calories. Bacon, steak, or ham add just 10-30 calories on the smallest sandwiches:
  • Egg Muffin Melt with egg & cheese (170 calories)
  • Egg Muffin Melt with egg, cheese & ham, steak, or bacon (200 calories)
  • Sunrise Melt (230 calories)
  • Egg & Cheese on 3” Flatbread (190 calories)
  • 6” Omelet Sandwich prepared with Egg & Cheese (360 calories)
  • Yogurt Parfait (190 calories)


  • Original Oatmeal with dried fruit topping (270 calories)
  • Bacon, Egg, & Cheese on English Muffin (350 calories)
  • Egg White Veggie Flatbread or Egg White Turkey Sausage Flatbread (280 calories)
  • Medium Latte Lite (120 calories)


  • Steel-Cut Oatmeal with dried fruit, nuts, and brown sugar (400 calories)
  • Chicken Sausage Breakfast Wrap (300 calories)
  • Spinach & Feta Breakfast Wrap (290 calories)
  • Turkey Bacon & White Cheddar Breakfast Sandwich (320 calories)
  • Fruit Yogurt Parfait (290 calories

By Dr. Jo® Lichten

Find out more about Dr. Jo’s speaking schedule and Reboot, her upcoming book, at

Become a premium member today and get access to hundreds of articles and handouts plus our premium tools!

Upcoming Posts

UP NEXT IN Food and Health
Fun Fruit Trivia: Pomegranates

UP NEXT IN Food and Health, Prevention
Intro to Micronutrients

New Products Available Now

Published on Categories motivation, nutrition, prevention, food and health, weight control, nutrition education resources, ingredients, nutrition basicTags , , ,