Here is a comparison of 4 breakfasts from fast food outlets, along with 6 home-made breakfasts.
Each breakfast was actually prepared (or purchased) and photographed. Calorie counts are listed (full nutritional details also available).
This is a ‘real world’ list. While it would be great for health if we all ate organic oats every morning – sometimes we need to be pragmatic about the foods we normally eat – and just how much change we can realistically make.
Enjoy!
Fast Food
Caribou Coffee
- Reduced Fat Cranberry Orange Scone
- Hot coffee, Northern Lite Latte with sugar free syrup and skim milk, no whipped cream
TOTAL CALORIES: 460
Starbucks
- Reduced Fat Cinnamon Swirl Coffee Cake
- Espresso Hot, Cinnamon Dolce Latte with sugar free syrup and non-fat milk, no whipped cream
TOTAL CALORIES: 390
McDonalds
- McDonald’s Egg McMuffin, without Canadian Bacon
- McDonald’s Minute Maid Apple Juice
TOTAL CALORIES: 380
Starbucks
- Baked Berry Stella
- Caramel Latte with sugar free syrup and non-fat milk, no whipped cream
TOTAL CALORIES: 370
Home Cooked
- Oatmeal (Cooked 1/3 cup)
- Milk (Fat-Free ½ cup)
- Banana (less than 6 inches)
- Walnuts (English ½ oz)
- Tea with Splenda
TOTAL CALORIES: 315
- One large egg (cooking spray)
- Whole grain toast
- I Can’t Believe It’s Not Butter Spray (5 sprays)
- Bacon (3 slices)
- Coffee with caramel creamer (1 TBSP)
TOTAL CALORIES: 298
- Two egg omelet (2 Tbs green onions,1 slice tomato, 2oz mushrooms, 1 Tbs green pepper, 1 Tbs parmesan cheese)
- Whole grain toast
- I Can’t Believe It’s Not Butter Spray (5 sprays)
- Tea with Splenda
TOTAL CALORIES: 309
- Cereal, Fruit Harvest, Strawberry/Blueberry (Kellogg’s, ¾ cup)
- Skim Milk (½ cup)
- Blueberries (2.4 oz)
- Coffee
TOTAL CALORIES: 184
- Two medium eggs scrambled
- White toast (reduced calorie)
- Blackberry Jelly (1 ½ tsp )
- Hashbrowns (½ c shredded)
- Olive oil (1 tsp)
- Tea with Splenda
TOTAL CALORIES: 321
- Yogurt (fruit flavored, fat-free, 4.4 oz)
- High Protein Breakfast Bar (South Beach)
- Coffee with caramel creamer (1 TBSP)
TOTAL CALORIES: 288
Full Nutrition details of each item (along with various swaps) can be seen here (PDF).
So do you get to eat more by eating at home or out?
Thank you to Ranae of who was able to take the photographs.
Great point. I never get breakfast on the way to work because it takes way too long!
I know a lot of people think the I Can’t Believe it’s not Butter spray is awful, gross, revolting, etc. but I have to admit, I love it. It has saved my diet for years by cutting out all of the saturated fat of real butter. As far as breakfast, I’ve been having a hard boiled egg with one or two slices of light bread toast (40 calories a slice) with the spray butter on it, and either a banana or Yoplait fat free yogurt, and iced coffee with skim milk and Sweet n Low. Yes, I supposed that between the spray butter and Sweet n Low I am going to die a premature death with those kinds of chemicals going into my system every day! But it does help control the weight. I couldn’t stand a donut or scone in the morning, it would set like a rock in my stomach!
My best breakfast is oatmeal porridge and a protein shake..=)
I love my oatmeal in the morning also. I do better having protein at every meal, so I add a scoop of protein powder to my oatmeal.
What will your calorie intake be when you start to work out? I
I’m interested to note that all these breakfasts are Western ones. But around the world, other cultures eat what us Westerners might never consider as ‘breakfast’ foods that are healthy and nutritious and low in calories.
For more breakfast-around-the world ideas see:
http://www.ditch-diets-live-light.com/breakfast-ideas.html