If fast food is your ONLY option.


Breakfast really is the most important meal of the day -- it gives you energy to start the day and is linked to many health benefits. Studies show that eating a healthy breakfast can help give you a nutritionally complete diet, higher in nutrients, vitamins, and minerals; better weight control; improved concentration and performance in the classroom or the boardroom; more strength and energy to engage in physical activity; and lower cholesterol levels.

If you find yourself at a fast-food chain in the morning, always opt for the healthiest breakfast options, or eat a smaller portion and save the other half.

Restaurant Worst Choice Calorie Count Best Choice Calorie Count
McDonalds McDonald’s Big Breakfast w/ Hot Cakes 1,090 Egg McMuffin 300
Burger King Double Croissan’wich w/ Double Sausage 700 Egg & Cheese Croissan’wich 320
Dunkin’ Doughnuts Sausage Egg & Cheese Croissant 690 Egg & Cheese on a English Muffin 320
Starbucks Cranberry Orange Scone 490 Egg white, Spinach, & Feta Wrap 280
Subway 6” Sunrise  Subway Breakfast Melt 540 The Egg White and Cheese Omelet Muffin Melt Sandwich 140
Chick-fil-A Sausage Platter 810 Multigrain Oatmeal 290
Jack in the Box Sirloin Steak & Egg Burrito 821 The Breakfast Jack 283


Lunch and Dinner

With a little bit of effort and willpower, you can navigate your way around the junk food and maintain your healthy diet while on the road. Make the right choices for lunch and dinner and you'll feel healthier and more alert.

Lunch & Dinner Worst Choice Calorie Count Better Choice Calorie Count
McDonald’s Angus Bacon & Cheese Burger 790 Hamburger 250
Subway 6” Double Meatball Marinara w/ Cheese 860 Jared Sandwich 6” Turkey Breast 280
Arby’s Roast Turkey Ranch & Bacon Sandwich 818 Ham & Swiss Melt 268
Wendy’s Chicken BLT Salad 470 Mandarin Chicken Salad 180
Burger King Triple Whopper w/ Cheese 1250 Hamburger 290
Hardee’s Monster ThickBurger 1320 Charbroiled BBQ Chicken Sandwich 400
Steak ’n Shake Grilled Portobello  w/ Swiss SteakBurger 770 Single SteakBurger 280


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