Healthy Breakfast Options for On-the-Go

DISCLAIMER: We at Fit Body Boot Camp generally discourage against eating at fast food locations because you can’t out train a bad diet. However, we know that sometimes mornings are tough and you suddenly find yourself with no time, so we’re here to present you with healthy options for breakfast on the go!

Fast food is convenient, fast, and cheap, making it a popular choice for meals on the go. The mornings you sleep in, are running late, and you’re stomach’s still begging to be fed, fast food is an easy choice. In years past, fast food for breakfast was a diet disaster as few healthy options were available. These days, restaurants know people are looking for low-calorie, low-sodium, nutritious ways to start their day, so menus now offer several diet-friendly breakfast options.

When sausage biscuits, jumbo muffins, and pancakes are staring you in the face, it can be tricky making wise choices. Remind yourself of your weight-loss goals and how much better you’ll feel physically, mentally, and emotionally if you choose to eat a healthy breakfast.

As you make your decision, here are a few of the best items found on fast food breakfast menus.

Sampler Plate

This isn’t referring to a plate of sausage, hash browns, pancakes, butter, and syrup. Rather, a plate that looks like it’s full of snack options: hard-boiled egg, whole-grain toast with peanut butter spread, fruit, and cheese slices. A meal like this provides the three components that make up a healthy breakfast: protein, complex carbs (for fiber), and healthy fats. A breakfast that includes these three ingredients will keep you satisfied, focused, and energized until lunch rolls around.


When prepared the right way, a breakfast smoothie is a nutritious and delicious way to eat when you’re on the move. Look for smoothies made with yogurt (preferably Greek for added protein), low-fat milk, and a variety of fruits or vegetables.


Once missing from breakfast menus, oatmeal has made a comeback. And for good reason. It’s chock-full of fiber that keeps your digestive system moving, your stomach satisfied, and your blood sugar levels balanced. Top oatmeal with apples, raisins, cranberries, cinnamon, or a sprinkle of brown sugar for a meal that’ll keep you energized until lunch.

Veggie Omelet

Eggs are one of nature’s most nutrient-dense foods. Combine them with vegetables and you get a meal full of protein, fiber, and healthy fats. Fill your omelet with veggies like onions, mushrooms, tomatoes, spinach, and peppers. To keep your cholesterol in check, choose an omelet made with egg whites. For even more nutritious goodness, ask for a side of fruit.

Egg and Cheese on an English Muffin

Most breakfast sandwiches are made with biscuits or croissants, some of which contain more than 600 calories. A biscuit alone contains up to 280 calories and 500 mg sodium. Croissants may be low in sodium, but are even higher in calories. English muffins, however, contain up to half the calories and sodium as a biscuit, making them a healthier breakfast option. Add egg whites, cheese, ham, and veggies like onion, peppers, tomatoes, or spinach for a yummy way to start your day.

Eggs, Sausage, and Fruit

Craving breakfast meat? Chicken or turkey sausage or turkey bacon provides the taste you want without the fat and sodium. Combine your meat with scrambled egg whites and a piece of whole-grain toast for a well-rounded meal.

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