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Come on! A Breakfast to Go!

It is well known that breakfast is the most important meal of the day! If you are familiar with breakfasts to go, finding a healthy choice can often be hard. Here are a few quick tips, and some suggestions for your next morning stop at the fast-food!

Beware of muffins! Even those with fruit often contain more fat and calories than any donut, across all categories! However, some fast-foods offer very interesting low-fat options. Of course, the best solution would be to bake a batch of homemade muffins when you are not working, and then freeze them if needed to avoid waste!

Watch out for breakfast sandwiches! They are often very fat and salty! They also rarely contain an adequate quantity of protein to be properly filling. Make sure to limit (and even eliminate) sauces, and choose ham over bacon and sausages.

Put aside these famous pastries, rich in lipids and sugars. A breakfast without much protein that will leave you unsatisfied, and may lead you to snack more in answer to a drop of energy during the morning.

Generally speaking, if you can choose egg whites, whole-grain bread, and Swiss-type cheese, or mozzarella rather than American (orange), you will improve your breakfast! Limit added fats (butter/margarine/mayonnaise). Add a dairy product (glass of milk, skimmed latte, or yogurt), and fruits (yes, it’s possible!); you will make your breakfast better balanced by having at least 3 of the 4 Canadian food groups!

To make it easier for you, I suggest you use this list of the best breakfasts to go! The following criterion were used to rate the meals: less than 12 g of lipids, a minimum of 15 g of proteins AND carbohydrates, and a maximum of 750 mg of sodium.


Balanced combination


-Egg on English muffin, with a milk carton (200 ml)


-2 whole-wheat toasts, with 1 egg and 1 fruit juice  (200 ml)

Mc Donald

-Fruit and maple-flavoured gruel, with a milk carton (200 ml)

-Egg Mc Muffin, with fruit juice (small)


-Breakfast Wrap, egg white, spinach and feta, with a small skimmed latte

-English muffin with turkey bacon, cheddar and egg white, with a small soy latte


-Breakfast sandwich on English wheat muffin, steak, egg (or egg white) and cheese, with a yogurt/granola parfait

Tim Horton’s

-Old-fashioned gruel – field berries, with a sugarless latte

-Double fruit low-fat muffin with a milk carton (200 ml)















By Caroline Proulx, Dt. P.

Caroline Proulx

Holder of a bachelor’s degree in nutrition from McGill University, and member of the Ordre Professionnel des Diététistes du Québec, Caroline has been working as a nutritionist for Nautilus Plus since January 2013. A seasoned marathon runner with a passion for cooking, she also animates conferences and motivation groups about nutrition! “As I have not always been a keen athlete, I am very proud of having completed a marathon, and also of preparing the next ones! For me, nutrition is not only the key to optimal performance, but also a medicine in itself. Therefore, my objective is to encourage people to change their habits if they need to and motivate them to never give up, but first and foremost, make them realize that eating healthy is a pleasure that we are lucky to enjoy three times a day!”

Come on! A Breakfast to Go! is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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