Diet-friendly fast food breakfasts for when you have no time and no money

By Ea Francisco

Ideally, it’s best to make your own food, but that’s not always an option for everyone. If you’re on a tight budget or in a rush, sometimes you have to settle with fast food for breakfast. Fast food has a bad reputation, but they’re not all that bad.

McDonald’s Egg McMuffin

When you think of healthy, McDonald’s usually isn’t the first choice that comes to mind. It’s actually in the breakfast menu where you can find its most diet-friendly food. The Egg McMuffin, not the one with sausage, has about 300 calories and 17 grams of protein. It’s better than most on their menu, but the 730 mg of sodium raises red flags since the recommended daily sodium intake is 1,500 grams.

Jollibee’s Yum Burger

If you’re looking for something cheap and diet-friendly to just start your day, the 150-calorie Yum burger is a good option. It also has 10 grams of protein and only seven grams of fat, which is pretty decent for a fast food burger. When it comes to sodium content, it’s not as bad as other burgers with only 15 mg. If you want to boost its nutrient content, just add vegetables (if you have them).

Subway’s Roast Beef on Wheat Bread

Subway sandwiches are usually loaded with vegetables if you ask for it, and opting out of sauces can make the staples even better. The roast beef with wheat bread offers the healthiest combo, with 24 grams of protein and calories clocking in at just a little over 300. Skip the sauces but keep in mind the 700 mg of sodium it contains.

Subway’s Egg and Cheese Sandwich on Flatbread

Here’s another healthy breakfast option that’s actually available the whole day. While the flatbread contains only 360 calories 19 grams of protein, 44 grams of carbs, and 12 grams of fat, the only problem is sodium content, which gives more than half your daily recommended intake.

Wendy’s Chili

While not necessarily a breakfast meal, Wendy’s chili is a good healthy option that’ll keep you feeling full for a while. Protein makes you feel more full, and their chili contains around 26 grams along with 310 calories. Unfortunately, one serving can have as much as 830 mg of sodium so don’t overdo it.