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Start your mornings off on a lighter note with these nutritious options

Opt for foods that are lower in fat and higher in protein and fiber. All restaurants are required by law to post nutrition information so if you do not see it, then ask for it. Keep your eye on portion size and avoid breaded and fried foods. 

Things to check for: total calories (<300), amount of protein (>10g), amount of fat (<10g).


  • Reduced-fat turkey bacon and cage-free egg white breakfast sandwich
  • Classic oatmeal
  • Hearty blueberry oatmeal
  • Sous vide egg bites: egg white & red pepper
  • Spinach feta and cage-free egg white breakfast wrap

Dunkin Donuts

  • Veggie egg white flatbread
  • Oatmeal
  • Wake up wrap
  • Multi grain thin with low fat spread
  • Vegan Beyond Sausage Wake Up Wrap


  • Egg white grill


  • Fruit and yogurt parfait
  • Fruit and maple oatmeal
  • Egg McMuffin
  • Egg white delight McMuffin

Convenience store

  • Unsalted nuts (pistachios, almonds)
  • Fresh fruit
  • Beef jerky
  • Nut butter single-serve packets
  • Greek yogurt

Grocery store

  • Fresh fruit
  • Hard boiled eggs
  • Greek yogurt, non-dairy yogurt, string cheese
  • Hummus and vegetable stick
  • Unsalted nuts
  • Jerky
  • Nut butter with whole grain bread
  • Instant oatmeal
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