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✅ This vs. ❌That – Breakfast Edition 🍳🥞🥓

From popular restaurants to fast-food chains, we have the calorie counts and smarter swaps you need to make better choices the next time you head out for BREAKFAST 🍳🥞🥓!


CHICK-FIL-A

😎 REST DAY

✅ EAT THIS

Hash Brown Scramble Bowl w/ Nuggets – no hash browns

310 calories ➡️ Protein: 28g / Carbs: 6g / Fat: 20g

❌ NOT THAT

Chicken Minis

350 calories ➡️ Protein: 19g / Carbs: 27g / Fat: 14g

💪🏼TRAINING DAY

✅ EAT THIS

Egg White Grill

310 calories ➡️ Protein: 25g / Carbs: 31g / Fat: 7g

❌ NOT THAT

Sausage, Egg & Cheese Biscuit

460 calories ➡️ Protein: 22g / Carbs: 43g / Fat: 46g


STARBUCKS

😎 REST DAY

✅ EAT THIS

Sous vide Egg White Bites

170 calories ➡️ Protein: 13g / Carbs: 13g / Fat: 7g

 

❌ NOT THAT

Roasted Ham, Swiss & Egg Breakfast Sandwich

460 calories ➡️ Protein: 21g / Carbs: 43g / Fat: 23g

 

💪🏼TRAINING DAY

✅ EAT THIS

Spinach Egg White Wrap

280 calories ➡️ Protein: 20g / Carbs: 34g / Fat: 8g

 

❌ NOT THAT

Morning Bun

420 calories ➡️ Protein: 9g / Carbs: 46g / Fat: 22g

 


IHOP

😎 REST DAY

✅ EAT THIS

Cage Free Egg White Omelette

370 calories ➡️ Protein: 27g / Carbs: 26g / Fat: 21g

 

❌ NOT THAT

Country Omelette

1010 calories ➡️ Protein: 54g / Carbs: 33g / Fat: 73g

 

 

💪🏼TRAINING DAY

✅ EAT THIS

Simple N’ Fit 2-Egg Breakfast

380 calories ➡️ Protein: 27g / Carbs: 49g / Fat: 2g

 

❌ NOT THAT

Harvest Grain N’Nut Pancakes

800 calories ➡️ Protein: 20g / Carbs: 84g / Fat: 42g

 


CRACKER BARRELL

😎 REST DAY

✅ EAT THIS

Country Morning Breakfast (no fixin’s)

240 calories ➡️ Protein: 15g / Carbs: 18g / Fat: 12g

 

❌ NOT THAT

Fresh Start Sampler

490 calories ➡️ Protein: 22g / Carbs: 62g / Fat: 18g

 

💪🏼TRAINING DAY

✅ EAT THIS

Good Morning Breakfast

310 calories ➡️ Protein: 27g / Carbs: 32g / Fat: 8g

 

❌ NOT THAT

Fresh Fruit n ‘Yogurt Parfait Breakfast

510 calories ➡️ Protein: 33g / Carbs: 65g / Fat: 14g

 


PANERA

😎 REST DAY

✅ EAT THIS

Ham, Egg & Cheese on Whole Grain Bread

310 calories ➡️ Protein: 22g / Carbs: 20g / Fat: 16g

 

❌ NOT THAT

Ham and Swiss Souffle

500 calories ➡️ Protein: 19g / Carbs: 36g / Fat: 31g

 

💪🏼TRAINING DAY

✅ EAT THIS

Avocado, Egg White & Spinach Sandwich

410 calories ➡️ Protein: 21g / Carbs: 52g / Fat: 14g

 

❌ NOT THAT

Blueberry Muffin w/ Fresh Blueberries

460 calories ➡️ Protein: 6g / Carbs: 69g / Fat: 18g

 


DUNKIN’ DONUTS

😎 REST DAY

✅ EAT THIS

Wake-up Wrap Sandwich (with eggs & turkey sausage)

240 calories ➡️ Protein: 13g / Carbs: 15g / Fat: 14g

 

❌ NOT THAT

Multigrain Bagel 

380 calories ➡️ Protein: 15g / Carbs: 63g / Fat: 8g

(with cream cheese + 180 calories)

 

💪🏼TRAINING DAY

✅ EAT THIS

Veggie Egg White Sandwich

240 calories ➡️ Protein: 14g / Carbs: 25g / Fat: 10g

 

❌ NOT THAT

Sausage, Egg & Cheese on a Croissant

710 calories ➡️ Protein: 22g / Carbs: 41g / Fat: 51g

 


SMOOTHIE KING

😎 REST DAY

✅ DRINK THIS

The Shredder

220 calories ➡️ Protein: 29g / Carbs: 24g / Fat: 3.5g

 

❌ NOT THAT

Peanut Power Plus, Chocolate

600 calories ➡️ Protein: 23g / Carbs: 77g / Fat: 24g

 

💪🏼TRAINING DAY

✅ DRINK THIS

The Gladiator

390 calories ➡️ Protein: 48g / Carbs: 45g / Fat: 4.5g (🍌 with bananas)

350 calories ➡️ Protein: 48g / Carbs: 34g / Fat: 4g (with raspberries)

 

❌ NOT THAT

The Hulk, Vanilla

700 calories ➡️ Protein: 27g / Carbs: 101g / Fat: 23g

 

 


 

*Please note that these recommendations are meant to be used as a GUIDELINE for those on a weight loss or fat loss program. All nutritional data included is available on each of their websites. We have ZERO affiliations with the aforementioned restaurants and encourage you to make your own decisions when it comes to fueling your body. You should always consult with your physician before changing your dietary habits.

 

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