December 17, 2019

Enjoy breakfast WITHOUT sacrificing your health and fitness goals!


How often do you find yourself saying… “I ate out for breakfast and now my entire day is blown…” I have a few things to say about that mentality.

For starters, breakfast out – in my opinion – is the easiest of the meals to order and still keep calories and macronutrients under control. For one, you don’t have to think in reverse (or plan the last meal first since this is usually your first meal). You will find that there are many options when it comes to ordering breakfast out. Lastly, one meal will not sabotage your entire day. What sabotages your entire day is the mentality that you have to be all or nothing. So kick that to the curb!


  • Egg White Omelet
    • Cooked with non-stick cooking spray instead of butter, they will do this if asked nicely
    • Turkey sausage
    • Loaded up with veggies! (Spinach, red and Green Peppers, Fresh Jalapeno’s)
    • Topped off with Tabasco or Siracha. (I LOVE spicy!!)
    • I will have sliced avocado on top depending on if I want to have extra fat in the AM.
      • If you want less fat skip the avocado.
  • Approximate Calorie and Macro Breakdown:
    • 356 CAL 22F 17C 25P for the omelet
      • 456 25F 38C 30P If I add a side of whole wheat toast with NO butter


*Recommended Items

  • EGGS

    • Scrambled (fried adds butter/oil that you can’t account for. Or, go poached!)
    • Omelets are usually 3 eggs, sub in whites,
    • get toppings on the side, I choose to skip the cheese and have salsa instead.
    • *One Poached egg is 72 CAL 5F 0C 6P
    • *Three Egg White Omelets 50 CAL 0F 0C 12P
    • *One Egg, 2 White Omelets 112 CAL 5F 1C 13P

    • Bacon (2 pieces/18g) 110 CAL 9F 0C 7P
    • *Canadian bacon (3 slices/~2oz) 70 CAL 3F 1C 11P
    • *Ham (2oz) 60 CAL 1F 3C 10P
    • Sausage (3 links) 170 CAL 14F 2C 10P
    • Turkey Sausage (3links) 120 CAL 8F 2C 11P
  • BREAD = Order bread “dry” meaning no butter

    • English muffin = best, bagels = worst.
    • *English Muffin 120 CAL 1F 25C 4P
    • *1 slice Sourdough 100 CAL 1F 20C 3P
    • *1 slice Whole Wheat 100 CAL 2F 19C 4P


If you just can’t live without one of these options go pancakes. And, be sure to ask for sugar free syrup (most restaurants offer this as a diabetic option and it’s a great low calorie/ zero sugar option)!

Personally I try and curb these cravings with Homemade Kodiak Protein Pancakes/Waffles so that I have more control over them. Or pick yourself up a box of Low Fat Egg Whole Grain Waffles with some sugar free syrup. I promise you won’t be disappointed. Pancakes are generally lower in fat & carbs than waffles and french toast but Homemade is the better choice on these.



  • Stick to dishes with ingredients you can see.
  • Ask for butter, syrups and sauces on the side.
  • Ask for pancakes DRY with fresh fruit, or order a side of egg whites for more protein.
  • Sadly avoid oatmeal in restaurants unless they can tell you the prep process. There is generally hidden cream/butter/sugar.
  • Same for yogurt & granola, so many think it’s a good go to option but this is another food that is better to have at home where you can know exactly what and how much you are eating.




*Recommended Items


  • BAGELS (If you must have a bagel, go with half now and half later)

    • Plain 270 CAL F1 C56 P9
    • Honey Whole Wheat 260 CAL F3 C49 P12
    • Everything 280 CAL F2 C56 P10
    • Pumpernickel 270 CAL F1.5 C55 P10
    • Asiago 300 CAL F4 C54 P12
    • Blueberry 280 CAL F1 C59 P10
    • Chocolate Chip 300 CAL F3.5 C58 P10
    • Cinnamon Raisin 280 CAL F1 C58 P10
    • Cinnamon Sugar 300 CAL F6 C59 P9
    • Cranberry 310 CAL F4 C60 P9
    • Garlic 280 CAL F2 C57 P10
    • Ancient Grain 280 CAL F5 C49 P13
    • Onion 270 CAL F1.5 C55 P10
    • Poppy 290 CAL F2.5 C56 P10
    • Pretzel 260 CAL F4 C52 P9
    • Sesame 280 CAL F2.5 C56 P10
    • Jalapeno Cheddar 340 CAL 9F 52C 12P
    • Green Chili 390 CAL 12F 54C 17P
    • Six Cheese 370 CAL 10F 53C 16P

    • *Ancient Grain 190 CAL F3 C34 P8
    • *Honey Whole Wheat 190 CAL F2 C35 P9
    • *Plain 190 CAL F0.5 C40 P7
    • *Whole Wheat Thin 190 CAL 2F 35C 9P

    • Plain 120 CAL 12F 2C 2P
    • Onion and Chive 120 CAL 10F 4C 2P
    • *Smoked Salmon 110 CAL 10F 4C 2P

    • *Plain 120 CAL F9 C4 P2
    • Blueberry 120 CAL F 9 C11 P1
    • *Garden Veggie 110 CAL F9 C5 P2
    • *Garlic Herb 110 CAL F9 C5 P2
    • Honey Almond 120 CAL Fat F8 C11 P2
    • *Jalapeno Salsa 110 CAL F8 C6 P2
    • *Maple 110 CAL F8 C8 P1
    • Strawberry 120 CAL F9 C9 P1
  • EGG

    • *1 Fresh Cracked 80 CAL F6 C1 P6
    • Fried Egg Patty 90 CAL F7 C1 P5
    • *1 Egg White 35 CAL F0 C1 P6
  • CHEESE (1 slice)

    • Cheddar 60 CAL F6 C0 P5
    • *Mozzarella 40 CAL F3 C0 P3
    • Pepper Jack 50 CAL F4 C0 P3
    • Swiss 50 CAL F4.5 C0 P4

    • Bacon 1 Serving (4 pieces) 45 CAL 4F 0C 3P
    • *Chicken Breast (3oz) 120 CAL F3 C2 P22
    • *Ham (1.5oz breakfast) 45 CAL F1 C1 P8
    • *Turkey Sausage Patty (1 Patty) 70 CAL F4 C1 P7
  • EGG WHITE SANDWICHES (on plain bagel unless specified)

    • *Applewood Bacon & Cheddar 450 CAL F12 C57 P27
    • *Turkey Sausage & Cheddar 480 CAL F11 C58 P28
    • *Ham & Swiss 450 CAL F7 C57 P28
    • Cheddar Cheese 490 CAL F7 C57 P20
    • *Southwest Thin 400 CAL F14 C44 P25
    • Santa Fe Sandwich 560 CAL F26 C60 P30
    • Spinach, Mushroom & Swiss 560 CAL F11 C59 P22




*Recommended Items


  • Fruit and Yogurt Parfait F2 C30 P4
  • *Egg McMuffin 300 CAL 12F 30C 18P
  • Sausage Egg McMuffin 450 CAL 27F 30C 21P
  • Bacon N Egg McMuffin 320 CAL 15F 30C 16P
  • *Egg White Delight McMuffin 250 CAL F7 C30 P17
  • *Egg White Turkey Sausage Bowl 250 CAL F10 C5 P27
  • Hashbrowns (1 Patty) 160 CAL 10F 16C 1P
  • Breakfast Burrito 300 CAL 16F 26C 12P



*Recommended Items


*Drinks not included because well we all have 10,001 different Starbucks combinations

  • Bacon Egg & Gouda Sandwich 370 CAL F19 C32 P18
  • Sausage Egg & Cheddar Breakfast Sandwich 500 CAL F28 C41 P19
  • *Egg White Turkey Bacon & Cheddar Sandwich 320 CAL F7 C43 P18
  • Ham, Egg & Cheddar 350 CAL 16F 31C 20P
  • Oatmeal (1 cup) 140 CAL F3 C25 P5
  • Blueberry Oatmeal (1 cup) 160 CAL F2.5 C28 P5
  • *Egg White and Roasted Red Pepper Bites (2 Bites) 170 CAL F8 C11 P12
  • *Egg White Feta Wrap 290 CAL F10 C33 P19


Chick Fil A


*Recommended Items



  • Chicken Biscuit 460 CAL F23 C45 P19
  • *Egg White Grill 290 CAL F8 C29 P26
  • *Egg White Grill (No Muffin) 173 CAL F6 C5 P20
  • Hash Brown Scramble Burrito with Nuggets 700 CAL F40 C51 P34
  • Hash Brown Scramble Burrito Sausage 710 CAL F46 C46 P28
  • Hash Brown Scramble Burrito Grilled Filet 650 CAL F36 C46 P35
  • Hash Brown Scramble Burrito Nuggets (no hash) 550 CAL F30 C38 P33
  • Hash Brown Scramble Burrito Sausage (no hash) 560 CAL F36 C32 P26
  • Hash Brown Scramble Burrito Grilled Filet (no hash) 500 CAL F25 C34 P34
  • Hash Brown Scramble Bowl Nuggets 470 CAL F30 C19 P29
  • Hash Brown Scramble Bowl Sausage 480 CAL F37 C15 P23
  • Hash Brown Scramble Bowl Grilled Filet 410 CAL F26 C15 P30
  • *Hash Brown Scramble Bowl Nuggets (no hash) 320 CAL F20 C7 P28
  • Hash Brown Scramble Bowl Sausage (no hash) 320 CAL F26 C1 P21
  • *Hash Brown Scramble Bowl Grilled Filet (no hash) 260 CAL F16 C1 P28
  • Bacon Egg & Cheese Biscuit 420 CAL F23 C38 P15
  • Sausage Egg & Cheese Biscuit 630 CAL F43 C38 P23
  • *Bacon Egg & Cheese Muffin 300 CAL 520 CAL F14 C29 P16
  • Sausage Egg & Cheese Muffin 520 CAL F34 C30 P24
  • *Chicken Egg & Cheese Bagel 500 CAL F20 C50 P29P
  • Buttered Biscuit 290 CAL F15 C37 P4
  • Sunflower Multigrain Bagel
    • w/Cream Cheese 290 CAL F10 C43 P8
    • No Cream Cheese 220 CAL F3 C42 P6
  • English Muffin 140 CAL F2 C29 P5
  • Hash Browns (1 Box) 240 CAL F15 C25 P2
  • *Greek Yogurt Parfait 280 CAL 8F 37C 13P
  • Fruit Cup
    • *Small 45 CAL 0F 11C 0P
    • Medium 60 CAL 0F 15C 1P





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