What healthy fast foods can I eat for breakfast if I want to lose weight?

Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
Eighty percent of people who lose weight and keep it off eat breakfast every day. The following are healthy fast food choices for breakfast:
  • Starbucks: Egg white, spinach and feta wrap; coffee; an apple
  • Dunkin Donuts: Egg white, turkey sausage or veggie flat bread; coffee; a banana
  • McDonald's: Two Egg McMuffins -- Remove the English muffins, and eat with knife and fork; coffee; a piece of fruit
  • Subway: Egg white with veggies on wheat bread

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Amaris Noguera
Nutrition & Dietetics

You may also want to re-frame your idea of "fast food" as well. Sometimes, putting something simple together at home or grabbing something out of the fridge (to eat in the car if you can, or to eat at your desk if you must) is a faster option than stopping by a drive-thru establishment. For example, the following foods are great healthy alternatives that are also on-the-go friendly (all of these could be prepped the night before as well):

  • Bagel thin, sandwich thin (100 calories breads), mini-bagel or whole wheat English muffin with all-natural peanut butter (the kind without "hydrogenated oil" in the ingredients list) & honey.
  • A whole apple or pear and a high-fiber granola bar.
  • A travel mug with low-fat milk and a zip-lock bag with high-fiber, high-protein cold cereal.
  • Trail mix with a whole banana.
  • Red grapes with low-fat cheese cubes.
  • Individually-packaged low-fat cottage cheese, or non-fat Greek yogurt for a high-protein start to your day.
  • Hard-boiled egg with whole grain crackers.
  • Old fashioned oatmeal soaked overnight in non-fat milk, cinnamon, and dried fruit of your choice in a transportable plastic container.


Judy Caplan
Nutrition & Dietetics

Here are some quick breakfast ideas:

  • Egg white omelet with spinach, tomato and low fat cheese
  • Whole wheat English muffin, fried egg, low fat cheese, tomato and avocado slice
  • Yogurt with a handful of raw nuts and 1/2 cup of fresh berries
  • Whole beans, scrambled eggs, chili, and low fat cheese wrapped in a whole wheat tortilla
Avoid gooey baked goods, French toast, and a high calorie latte. You can always grab a skinny latte and a sleeve of nuts and dried fruit!

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.