I always recommend eating as many home-cooked meals as often as possible. And life will happen when that’s just not possible, and you need to eat out and be on the go. Whether traveling or running behind, knowing how to order items that align with your goals to find a balanced approach to nutrition can be a big confidence builder. Below are my go-to macro-friendly breakfast options. (as of March 2024)
What exactly does “macro-friendly” mean? I like to define it as having a balance of all macronutrients – protein/fat/carbs with a bit more protein and less fat as it relates to the total calories. And let’s not forget fiber, but honestly, fiber can be a toughie when eating out, so grabbing a piece of fruit to accompany any of the items below is your best way to increase your fiber for breakfast on the go. Looking for a quick reference guide on Macros? Download my free Macros Cheat Sheet!
Starbucks
Turkey Bacon, Cheddar & Egg White Sandwich
230 total calories
- 17g Protein
- 28g Carbs
- 5g Fat
- 3g Fiber


Spinach, Feta & Egg White Wrap
290 total calories
- 20g Protein
- 34g Carbs
- 8g Fat
- 3g Fiber
Bacon Gouda Breakfast Sandwich
360 total calories
- 19g Protein
- 35g Carbs
- 18g Fat
- 1g Fiber


Egg White & Roasted Red Pepper Egg Bites
170 total calories
- 12g Protein
- 11g Carbs
- 8g Fat
- 0g Fiber
Dunkin’ Donuts
Turkey Sausage, Egg & Cheese on English Muffin
470 total calories
- 23g Protein
- 39g Carbs
- 25g Fat
- 1g Fiber


Turkey Sausage, Egg & Cheese Wake-up Wrap
240 total calories
- 11g Protein
- 15g Carbs
- 15g Fat
- 0g Fiber
Bacon, Egg & Cheese Wake-up Wrap
220 total calories
- 10g Protein
- 15g Carbs
- 13g Fat
- 0g Fiber

McDonald’s

Egg McMuffin
310 total calories
- 17g Protein
- 30g Carbs
- 13g Fat
- 2g fiber
Sausage Burrito
310 total calories
- 13g Protein
- 25g Carbs
- 17g Fat
- 1g Fiber

Chick-fil-A

Egg White Grill
300 total calories
- 28g Protein
- 31g Carbs
- 8g Fat
- 2g Fiber
Chicken, Egg & Cheese Biscuit
420 total calories
- 27g Protein
- 37g Carbs
- 19g Fat
- 1g Fiber


Bacon, Egg & Cheese
310 total calories
- 17g Protein
- 30g Carbs
- 13g Fat
- 2g Fiber
Panera
Avocado, Egg White, Spinach & Cheese on
Multi-grain Bagel Flat
340 total calories
- 19g Protein
- 36g Carbs
- 14g Fat
- 6g Fiber

What other restaurants are you interested in finding macro-friendly meal options? Drop them in the comments below.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.