1. Starbucks Sous Vide Egg Bites
There are plenty of good breakfast options at Starbucks, but the sous vide egg bites are best if you’re craving eggs sans bread.
“The Starbucks sous vide egg bites are super high in protein, have adequate calories (170 to 350 calories) depending on flavor, and contain no carbs,” says Amy Shapiro, MS, RD, CDN.
Our pick: The egg white and red pepper egg bites clock in 170 calories, 13 grams of protein, and only seven grams of fat.
Nutrition info: 170 calories, 7 g fat (5 g saturated fat), 500 mg sodium, 13 g carbohydrate (1 g fiber, 2 g sugar), 13 g protein
2. McDonald’s Egg McMuffin
Yes, you can have your McDonald’s and eat it, too. The Egg McMuffin is built with eggs, Canadian bacon, and cheese on an English muffin to supercharge you through lunch.
“I know it sounds unhealthy, but with only 300 calories and 18 grams of protein, an Egg McMuffin from McDonald’s will fill you up not out, and an added bonus is that you can eat it on-the-fly,” Shapiro says.
Nutrition info: 300 calories, 12 g fat (6 g saturated fat), 750 mg sodium, 30 g carbs (2 g fiber, 3 g sugar), 18 g protein
