McDonald's Breakfast Menu 2
Hollis Johnson

If you’re on a budget and low on time, a fast-food breakfast might be your best bet every once in a while.

Whether you’re headed to Burger King or Starbucks, there are usually a few healthier options to choose from.

For this list, we tried to prioritize breakfasts that contain whole food ingredients like eggs and whole grains, fruits, and vegetables. Most are 400 calories or fewer and pack a hefty amount of protein to fill you up and fuel your body for the day ahead.

Still, one caveat with most of these items, is that they pack a lot of salt, so watch your sodium intake on the days you eat them.

McDonald’s — Egg McMuffin, no ham (300 calories)

McDonald's — Egg McMuffin, no ham (300 calories)
Hollis Johnson

The fruit and yogurt parfait isn’t the only healthy morning item McDonald’s offers. Avoiding the meat is an easy way to lighten up the chain’s traditional breakfast items. An Egg McMuffin has:

300 calories — not too high, not too low

17g protein — a hefty amount to strengthen muscles and fill you up

12g fat — not too high, not too low

29g carbs — pretty low

730mg sodium — high; a little less than half your recommended daily allowance

Starbucks — Spinach and Feta Wrap (290 calories)

Starbucks — Spinach and Feta Wrap (290 calories)
Hollis Johnson

While the yummy pastries at Starbucks are sure to catch your eye, sugary muffins and scones can leave you hangry. Their hot breakfast items, like this wrap, are likely a healthier, more filling AM meal, with:

290 calories — on the lower side

19g protein — a pretty good amount to strengthen muscles and fill you up

10g fat — not too low, not too high

33g carbs — pretty high; replace sugary or carb-heavy snacks with protein-rich ones

830mg sodium — just under half your daily allowance

Subway — Egg and Cheese Sandwich (360 calories)

Subway — Egg and Cheese Sandwich (360 calories)
Flickr/Haydn Blackey

“Eating fresh” in the a.m. is pretty easy at this chain, where you can get an egg sandwich on flatbread loaded with veggies. Our only caveat is that the sandwich is very high in sodium, which research suggests may be bad news for your heart.

360 calories — not too high, not too low

19g protein — a good amount to strengthen muscles and fill you up

12g fat — not too high, not too low

44g carbs — roughly 15% of your daily allowance

860mg sodium — high; more than half your daily allowance

Jamba Juice — Aloha Pineapple Smoothie in the 16-oz ‘Make it Light’ variety (190 calories)

Jamba Juice — Aloha Pineapple Smoothie in the 16-oz 'Make it Light' variety (190 calories)
Flickr/Zach Dischner

Lest you assume all smoothies are healthy, Jamba Juice has some healthy and some not-so-healthy options, and nearly all of them are very high in sugar. The regular version of this smoothie has 67g (nearly twice the amount in…