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
RGIII Talks About His Legacy
Views: 20,424,760
Dwight Howard Stays in the Gym All Night
Views: 3,491,348
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 22,628,520

Featured Videos

Quest for the Ring: University of Kentucky Views: 224,492
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,255,154
Path to the Pros 2015: The Journey Begins Views: 26,383
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

More Cool Stuff You'll Like

Quinoa Recipes: A Super-Healthy Grain, 5 Ways

Quinoa Recipes: 5 Ways to Use Quinoa Deemed one of the world's healthiest foods, quinoa has been gaining popularity in our everyday diets and for good...

6 Simple Power Recipes for Vegetarian Athletes

5 Non-Boring Ways to Eat Ground Turkey

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

4 Easy Recipe Substitutions for Take-Out Food

Healthy Snack Recipes for Hungry Athletes

Cure Breakfast Boredom With 3 Simple Healthy 'Boosts'

'Ultimate Oatmeal' Recipe For Runners

7 Delicious Muscle-Building Smoothie Recipes

5 Non-Boring Ways to Eat Sweet Potatoes

Paleo-Friendly Meals for CrossFit Athletes

3 Protein-Packed Peanut Butter Recipes

Fuel Your Next Run With This Homemade Energy Bar

STACKletes Speak: "Healthy" Purple Drink and Fried Chicken

Vegetarian Recipes for the Carnivorous Athlete

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

Recipe Makeover: Healthy Stuffed Mushrooms

5 Non-Boring Ways to Eat Salmon

5 Healthy Recipes to Start Your New Year

Mix It Up With These High-Protein Meatloaf Muffin Snacks

3 Power-Packed Milkshakes to Boost Recovery

5 Non-Boring Ways to Eat Eggs

Delightful Desserts for the Grill

3 Holiday Recipes that Won't Ruin Healthy Habits

3 Summer Shakes That Boost Athletic Performance

Gain or Lose Weight With Oatmeal Pancakes

3 Recipes to Spice Up Chocolate Milk

4 Post-Workout Shakes for Recovery and Building Muscle

Make Gains With This Post-Workout Shake Recipe

Protein-Packed Smoothies Without Protein Powder

5 Non-Boring, Easy and Healthy Canned Tuna Recipes

Easy Thanksgiving Leftover Meals

6 Ways to Liven Up Your Winter Diet With Citrus

4 Athlete-Friendly Microwave Meals

A Better Baked Ziti

6 Delicious and Healthy Overnight Oatmeal Recipes

Kait's Meal of the Month: Healthy Chicken Piccata

Simply Roasted Sweet Potato Recipes

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

A Recipe for Healthy Turkey Burgers

5 Healthy Stuffing Recipes for Turkey Day

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

Kait's Meal of the Month: Eggplant Turkey Boats

Kait's Meal of the Month: Roasted Spaghetti Squash

Start Your New Year With These Holiday-Inspired Smoothies

5 Quick and Easy 5-Ingredient Recipes

Weight Loss and the Mediterranean Style Diet