Top 5 Fast-Food Breakfasts to Boost Performance | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

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
Patrick Willis' Homegrown Off-Season Workout
Views: 1,223,481
Jadeveon Clowney on Making Big Hits
Views: 4,190,528
RGIII Talks About His Legacy
Views: 23,422,743

Featured Videos

Abby Wambach Power and Stability Workout Views: 300,475
Path to the Pros 2015: Devin Smith Views: 55,686
Andre Ethier's Arm-Strengthening Superset Views: 647,833
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

How Greg Nixon Gets More 'Twerk' on the Track
Views: 950,900
Patrick Willis' Homegrown Off-Season Workout
Views: 1,223,481
Derrick Rose Explains How He Stays Positive
Views: 5,298,334
Dwight Howard Stays in the Gym All Night
Views: 4,252,897
Two-Ball Dribbling Drill With John Wall
Views: 3,360,898

Load More
More Cool Stuff You'll Like

6 Ways to Liven Up Your Winter Diet With Citrus

It always makes me smile that one of the most beautiful, colorful groups of fruits springs into season during a typically dreary month of January. There...

5 Non-Boring Ways to Eat Eggs

Kait's Meal of the Month: Roasted Spaghetti Squash

6 Simple Power Recipes for Vegetarian Athletes

Simply Roasted Sweet Potato Recipes

5 Healthy Recipes to Start Your New Year

3 Summer Shakes That Boost Athletic Performance

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

4 Easy Recipe Substitutions for Take-Out Food

3 Protein-Packed Peanut Butter Recipes

4 Athlete-Friendly Microwave Meals

A Better Baked Ziti

A Recipe for Healthy Turkey Burgers

5 Non-Boring Ways to Eat Sweet Potatoes

5 Non-Boring Ways to Eat Ground Turkey

3 Holiday Recipes that Won't Ruin Healthy Habits

Kait's Meal of the Month: Eggplant Turkey Boats

Weight Loss and the Mediterranean Style Diet

Easy Thanksgiving Leftover Meals

5 Non-Boring Ways to Eat Salmon

Start Your New Year With These Holiday-Inspired Smoothies

7 Delicious Muscle-Building Smoothie Recipes

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

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

6 Delicious and Healthy Overnight Oatmeal Recipes

Delightful Desserts for the Grill

Cure Breakfast Boredom With 3 Simple Healthy 'Boosts'

Mix It Up With These High-Protein Meatloaf Muffin Snacks

'Ultimate Oatmeal' Recipe For Runners

Paleo-Friendly Meals for CrossFit Athletes

Healthy Snack Recipes for Hungry Athletes

5 Quick and Easy 5-Ingredient Recipes

3 Recipes to Spice Up Chocolate Milk

3 Power-Packed Milkshakes to Boost Recovery

5 Non-Boring, Easy and Healthy Canned Tuna Recipes

Quinoa Recipes: A Super-Healthy Grain, 5 Ways

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

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

Recipe Makeover: Healthy Stuffed Mushrooms

Protein-Packed Smoothies Without Protein Powder

Make Gains With This Post-Workout Shake Recipe

Gain or Lose Weight With Oatmeal Pancakes

Fuel Your Next Run With This Homemade Energy Bar

4 Post-Workout Shakes for Recovery and Building Muscle

Kait's Meal of the Month: Healthy Chicken Piccata

5 Healthy Stuffing Recipes for Turkey Day

STACKletes Speak: "Healthy" Purple Drink and Fried Chicken