Top 5 Fast-Food Breakfasts to Boost Performance

May 29, 2011

Must See Nutrition Videos

Waking up early enough to eat a healthy breakfast may sound like a drag, but doing so can make a huge difference in how you function, both physically and mentally, throughout the day. Breakfast should be composed of 30 percent protein, 20 percent fat and 50 percent carbohydrates, to provide a continuous supply of energy to your body.

Ideally, you're able to make your own breakfast, but we all have days when we have to rush out the door and grab a meal on the go. Or, if you’re meeting up with friends on the weekend for an early bite, it can be difficult to find a nutritious, fiber- and protein-packed meal. But never fear—the fast-food options below are among the best grab-and-go choices available for athletes.

RELATED: 7 Healthiest Fast Food Breakfast Options

Starbucks: Protein Plate


This energizing snack pack contains a hardboiled egg, a mini bagel, peanut butter, fruit and cheese slices. A meal with carbs, protein and fat? Check.

Nutrition: 370 calories, 17 grams of protein and five grams of fiber

Subway: Western Egg White, Ham and Cheese Muffin and Apple Slices

Substituting egg whites in this sandwich cuts out a few grams of yolk fat, plus Subway can add a few vegetables to get your veggie count started for the day. Aim for at least three servings.

Nutrition: 160 calories, 15 grams of protein and five grams of fiber

Au Bon Pain: Apple Cinnamon Oatmeal


Since it doesn't have the added sugar that other chains put in their oatmeal, Au Bon Pain’s oatmeal is STACK-approved. [Review the benefits of eating oatmeal.]

Nutrition: 370 calories, 11 grams of protein and nine grams of fiber

McDonalds: Scrambled Eggs and English Muffin

Nope, we don't mean the Egg McMuffin. With this alternative, you'll avoid the processed breakfast meat, cut the sodium content in half and trim the fat content.

Nutrition: 365 calories, 12-15 grams of protein and four grams of fiber

Bruegger’s or Einstein Bros: Multigrain or Pumpernickel Bagel with Smoked Salmon and Reduced Fat Cream Cheese


Serious fuel: you'll pack in hearty whole-grain carbs, plenty of omega-3s and performance-boosting protein.

Nutrition: 365-400 calories, 20 grams of protein and five grams of fiber

[Bonus] Burger King: French Toast Sticks and a Mini-Carton of Skim MilkSweet options are never completely off-limits, if eaten rarely. Pair this item with skim milk for added protein.

Nutrition: 300 calories, 12 grams of protein and limited fiber

With any of these choices, snag a piece of fruit on your way out the door for extra energy and fiber. For more information, read about how to eat healthy with fast food.


Maddy Lucier
- As an associate editor for STACK, Maddy creates lifestyle, social media, gear and nutrition content for our audience of athletes. She played volleyball and basketball...
Maddy Lucier
- As an associate editor for STACK, Maddy creates lifestyle, social media, gear and nutrition content for our audience of athletes. She played volleyball and basketball...
Must See
RGIII Talks About His Legacy
Views: 25,325,206
Margus Hunt Benches 385 Pounds for Five Reps
Views: 20,334,813
Derrick Rose Explains How He Stays Positive
Views: 5,941,524

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 68,298
Kevin Love's Cone Hop Basketball Shooting Drill Views: 6,362
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 127,960
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,654
What Ryan Hall Eats for Breakfast
Views: 795,225
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,612
Greg Nixon's Hill Training Program
Views: 705,718
Roy Hibbert 540 lbs Deadlift
Views: 1,560,472

Load More
More Cool Stuff You'll Like

5 Non-Boring Ways to Eat Ground Turkey

5 Quick and Easy 5-Ingredient Recipes

5 Non-Boring Ways to Eat Sweet Potatoes

Kait's Meal of the Month: Healthy Chicken Piccata

Delightful Desserts for the Grill

3 Summer Shakes That Boost Athletic Performance

3 Recipes to Spice Up Chocolate Milk

5 Non-Boring Ways to Eat Eggs

Simply Roasted Sweet Potato Recipes

4 Easy Recipe Substitutions for Take-Out Food

Weight Loss and the Mediterranean Style Diet

Rate My Breakfast Plate: How Top Trainers' Breakfasts Stack Up

7 Easy-to-Make Recipes for Gluten-Free Snacks

6 Delicious and Healthy Overnight Oatmeal Recipes

Kait's Meal of the Month: Eggplant Turkey Boats

3 Holiday Recipes that Won't Ruin Healthy Habits

5 Non-Boring Ways to Eat Salmon

Protein-Packed Smoothies Without Protein Powder

Gain or Lose Weight With Oatmeal Pancakes

Start Your New Year With These Holiday-Inspired Smoothies

Quinoa Recipes: A Super-Healthy Grain, 5 Ways

3 Power-Packed Milkshakes to Boost Recovery

Cure Breakfast Boredom With 3 Simple Healthy 'Boosts'

A Better Baked Ziti

5 Healthy Recipes to Start Your New Year

Fuel Your Next Run With This Homemade Energy Bar

Recipe Makeover: Healthy Stuffed Mushrooms

4 Athlete-Friendly Microwave Meals

Lunch Box Special: Tobin Heath's Old-School Pre-Game Favorite

Kait's Meal of the Month: Crock Pot Beef Stew

6 Ways to Liven Up Your Winter Diet With Citrus

4 Post-Workout Shakes for Recovery and Building Muscle

5 Non-Boring, Easy and Healthy Canned Tuna Recipes

STACKletes Speak: "Healthy" Purple Drink and Fried Chicken

'Ultimate Oatmeal' Recipe For Runners

7 Delicious Muscle-Building Smoothie Recipes

Mix It Up With These High-Protein Meatloaf Muffin Snacks

Make Gains With This Post-Workout Shake Recipe

5 Healthy Stuffing Recipes for Turkey Day

6 Simple Power Recipes for Vegetarian Athletes

Kait's Meal of the Month: Roasted Spaghetti Squash

3 Protein-Packed Peanut Butter Recipes

Easy Thanksgiving Leftover Meals

Healthy Snack Recipes for Hungry Athletes

A Recipe for Healthy Turkey Burgers

Cooking for the Cooking-Inept: The Slow Cooker, Explained

Paleo-Friendly Meals for CrossFit Athletes