Egg Sandwich

If you’re starting your journey at daybreak, you may be able to pick up an egg sandwich at a cafĂ© or mini-mart. This protein-packed meal will stay with you longer than a carby muffin or bagel. Plus, its lower in calories, too. Order your sandwich on unbuttered whole-grain toast or an English muffin (versus a roll or bagel) to minimize the bread calories, opt for egg whites if available, and skip the fatty sausage and bacon (a slice of cheese and a squirt of ketchup is A-OK). At Dunkin Donuts, try the Egg White Veggie Flatbread—it will fill you up for just 280 calories.