Rise-and-shine meals that will make your morning really!
McDonald's: Plain English muffin (150 calories) plus two scrambled eggs (160 calories), Egg McMuffin (300 calories) or Sausage Breakfast Burrito (290 calories).
Burger King: Croissan'wich with Egg and Cheese (350 calories). Skip the sausage option on this one; the meat adds another 260 calories.
Subway: Western Egg Breakfast Sandwich (300 calories). Note that all breakfast sandwiches are between 300 and 350 calories a touch high, but not bad.
Arby's: Biscuit with butter (280 calories), sourdough with ham (220 calories) or croissant with ham (310 calories).
Rule of thumb: Bread and eggs are fast-food breakfast staples. Avoid bacon and extras, and the choices will still fit into your diet plan.