Breakfast on the Go

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

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