For Breakfast I try to stay within a range of 200 to 400 calories. I am sure you have probably heard that breakfast is the most important meal of the day. That doesn’t mean that it has to be a huge meal, especially if you are not that hungry first thing in the morning. If you start the day with a 200 calorie breakfast, then you can certainly afford to have a mid-morning snack within your calorie budget. Be aware of your calories on beverages. They can really add up in juices, whole milk, and high-calorie coffee drinks.
Coffee is a beverage that seems to polarize people. Most people either love it or hate it. As a trainer I acquired a taste for it, because it was the only way I could get up on time for a 5:30 a.m. appointment with a smile on my face. If you are not a coffee drinker, then I would suggest subbing in one of the following beverages in place of coffee:
Unsweetened Green Tea 0 (Top Pick!)
Coffee with 2 Tbsp. Half & Half 41
Coffee with 1 Tbsp. Non-Dairy Flavored Creamer 37
Coffee With 2 Tbsp. Non-Dairy Flavored Creamer 72
8 oz. Skim Milk 91
8 oz. 1% Milk 105
8 oz. 2% Milk 122
4.5 oz Chocolate Skim Milk 90
8 oz. Original Soy Milk Light 60
8 oz. Vanilla Soy Milk Light 70
8 oz. Chocolate Soy Milk Light 90
8 oz. Original Pure Coconut Milk 80
8 oz. Original Almond Milk 60
8 oz. Unsweetened Vanilla Almond Milk 40
8 oz. Vanilla Almond Milk 90
8 oz. Chocolate Almond Milk 90
8 oz. Orange Juice Light 50
4 oz. Orange Juice 55
8 oz. POM Pomegranate Juice Light 75
8 oz. Big Train Fit Frappe Protein Drink, prepared (Assorted Flavors) 60 - 70
8.25 oz. Muscle Milk Light (Assorted Flavors, Lactose Free) 100
11 oz. EAS AdvantEdge Carb Control Shake (Assorted Flavors) 110
Breakfast Fast Food
Burger King
Quaker Oatmeal Original 140
Small Iced Coffee 80
Total Calories 220
Quaker Oatmeal Maple and Brown Sugar 270
Small Iced Coffee 80
Total Calories 350
Sausage Burrito 290
Small Iced Coffee 80
Total Calories 370
Breakfast Muffin Sandwich: Egg and Cheese 220
Small Iced Coffee 80
Total Calories 300
Breakfast Muffin Sandwich: Ham, Egg, and Cheese 260
Small Iced Coffee 80
Total Calories 340
Breakfast Muffin Sandwich: Bacon, Egg, and Cheese 250
Small Iced Coffee 80
Total Calories 330
3 French Toast Sticks 224
1 oz syrup 120
Coffee with 2 creamers 46
Total Calories 390
Egg & Cheese Crossan’wich 300
Coffee with 2 creamers 46
Total Calories 346
Dunkin' Donuts
Egg White & Cheese Wheat Muffin 250
Vanilla Iced Latte Lite 90
Total Calories 340
Egg & Cheese Wake-Up Wrap 180
Vanilla Iced Latte Lite 90
Total Calories 270
Bacon Egg White & Cheese Wheat Muffin 290
Vanilla Iced Latte Lite 90
Total Calories 380
Bacon Egg & Cheese Wake-up Wrap 210
Vanilla Iced Latte Lite 90
Total Calories 300
Egg White Veggie Flatbread 330
Vanilla Iced Latte Lite 90
Total Calories 420
Glazed Munchkin 70
Vanilla Iced Latte Lite 90
Total Calories 160
Einstein Brothers
Turkey Sausage Egg White Salsa Sandwich Thin 230
16 oz. Iced Nonfat Latte 90
Total Calories 320
Egg White Asparagus and Mushroom Thin 280
12 oz. Nonfat Cappuccino 90
Total Calories 370
Fruit & Yogurt Parfait 230
12 oz. Nonfat Cafe Latte 100
Total Calories 330
McDonald's
Egg McMuffin 300
Large Non-fat Iced Latte w/Sugar-free Vanilla Syrup 60
Total Calories 360
Egg White Delight 250
Small Non-fat Latte 90
Total Calories 340
Sausage Burrito 300
Small Non-fat Cappuccino w/Sugar Free Vanilla Syrup 50
Total Calories 350
Fruit & Maple Oatmeal w/ Brown Sugar 290
Medium Non-fat Iced Latte 60
Total Calories 350
Fruit & Maple Oatmeal w/o Brown Sugar 260
Small Non-fat Latte 90
Total Calories 350
Apple Cinnamon Walnut Oatmeal 270
Small Non-fat Iced Latte 50
Total Calories 320
Fruit & Yogurt Parfait with Granola 150
Medium Iced Latte 100
Total Calories 250
Snack Size Fruit & Walnuts with Dip 210
Small Non-fat Latte w/Sugar-free Vanilla Syrup 80
Total Calories 290
Sonic
Jr. Breakfast Burrito 260
Espresso Shot 5
Total Calories 265
Starbucks
The calorie content in Starbucks drinks certainly runs the gamut, because there are numerous options. If you do not find your favorite drink listed, then please take the time to look it up on the Starbucks website.
Spinach & Feta Egg White Wrap 280
Tall Skinny Vanilla Latte 100
Total Calories 380
Petite Vanilla Bean Scone 140
Tall Non-fat Latte w/flavored syrup 150
Total Calories 290
Perfect Oatmeal w/Brown Sugar 150
Tall Non-fat Caramel Machiato 140
Total Calories 290
Marshmallow Dream Bar 210
Grande Iced Skinny Latte w/sugar free syrup 80
Total Calories 290
Perfect Oatmeal with dried fruit, nut medley, & brown sugar 390
Espresso 0
Total Calories 390
Reduced-fat Turkey Bacon, Egg White, Cheddar Sandwich 320
Tall Skinny Iced Latte w/sugar free syrup 60
Total Calories 380
Fruit Cup 90
Tall Non-fat flavored Latte 150
Total Calories 240
Banana 90
Tall Non-fat Caffe Mocha 170
Total Calories 260
Greek Yogurt & Honey Parfait 290
Grande Skinny Iced Latte w/sugar free syrup 80
Total Calories 370
Dark Cherry Yogurt Parfait 310
Tall Skinny Iced Mocha 70
Total Calories 380
Strawberry Blueberry Yogurt Parfait 300
Tall Skinny Iced Latte w/sugar free syrup 60
Total Calories 360
Vanilla Almond Biscotti 150
Tall Skinny Vanilla Latte 100
Total Calories 250
Double Chocolate Biscotti 150
Tall Skinny Mocha 110
Total Calories 260
Caramel Macchiato Biscotti 170
Tall Non-fat Caramel Macchiato 140
Total Calories 310
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