Written by Dietitian Karen Ansel, M.S., RDNGetty Images. EatingWell design.”Key Points”When you’re short on time, there are weight loss-friendly choices available at the drive-through.The top choice for weight loss recommended by dietitians at Dunkin’ is the Egg & Cheese English Muffin Sandwich. It is low in calories and added sugar and offers protein to keep you satisfied.Did you oversleep or find your breakfast options depleted? No need to worry—real-life situations happen. However, they don’t have to sidetrack your health or weight loss goals. When time is limited, grabbing a quick meal at the drive-through can be better than skipping breakfast altogether. “Healthy fast food” may seem contradictory, but in our fast-paced lives, we sometimes need speedy and convenient meal choices on the go,” says Lauren Harris-Pincus, M.S., RDN, a registered dietitian and author of The Everything Easy Pre-Diabetes Cookbook.When striving for weight loss, the key is to choose the right fast food option. You may be surprised to discover that Dunkin’ has a suitable choice. While known for their doughnuts and coffee, Dunkin’ also offers a dietitian-approved weight loss-friendly option: the Egg & Cheese Sandwich on an English muffin. Keep reading to find out why this satisfying sandwich is a smart pick.How Dunkin’s Egg & Cheese Sandwich Supports Weight LossLow in Calories”When seeking weight loss-friendly fast food, opt for meals rich in protein and under 500 calories to feel satisfied while creating a calorie deficit,” advises Jessie Winstead, RD, LD, a registered dietitian and founder of Health Down South. The Egg & Cheese Sandwich on an English muffin at Dunkin’ fits the bill. Compared to the higher-calorie croissant or bagel options, this sandwich is a calorie-wise choice, with just 340 calories. It meets our nutritional criteria for a low-calorie breakfast and provides 14 grams of protein, a moderate 15 grams of fat, and minimal added sugar.Protein to SatisfyChoosing a breakfast high in protein is beneficial as it slows digestion, stabilizes blood sugar, and regulates hunger hormones. This helps the meal keep you full and prevent mid-morning energy crashes. Many people tend to consume most of their protein later in the day, especially at dinner, neglecting it at breakfast. A protein-rich morning meal helps distribute protein intake throughout the day for improved appetite management.When aiming for weight loss, consider a breakfast with at least 15 grams of protein. With 14 grams of protein per serving, the Egg & Cheese Sandwich is close to this target. You can easily increase the protein content by adding a small nonfat latte for extra protein, calcium, and vitamin D, suggests Pincus.Low in Added SugarsDunkin’ offers a variety of sugary treats on their menu, which are fine in moderation. However, excessive consumption of added sugars is linked
Looking to add a boost of caffeine to your breakfast? Dunkin’ has you covered. Opt for their lower-sugar drinks to keep your calorie intake in check. Here’s the nutritional breakdown of Dunkin’s Egg & Cheese Sandwich on an English muffin:
– Calories: 340
– Carbohydrates: 38g
– Dietary Fiber: 1g
– Total Sugars: 4g
– Added Sugars: 3g
– Protein: 14g
– Total Fat: 15g
– Saturated Fat: 5g
– Sodium: 650mg
This Egg & Cheese Sandwich can support your weight-loss goals with its protein content and minimal added sugar. While it is lower in sodium compared to other breakfast options at Dunkin’, it still contains a significant amount. To balance your sodium intake, consider opting for lower-sodium choices throughout the day.
One downside of this sandwich is its low fiber content, which can affect satiety. To increase your fiber intake, pair the sandwich with an apple or banana for added nutrients and fullness.
In summary, Dunkin’s Egg & Cheese Sandwich on an English muffin is a dietitian-approved option for a balanced weight-loss plan. It is low in calories and added sugar, provides protein, and can be enhanced with a fiber-rich fruit for a healthier start to your day.
