Top 5 Fast-Food Breakfasts to Boost Performance

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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.


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