5 Breakfast Choices Not To Choose


The… patient should be made to understand that he or she must take charge of his own life.  Don’t take your body to the doctor as if he were a repair shop.  ~Quentin Regestein 

Awareness about what we eat is a big key to successful lifestyle changes. Obviously we can’t depend on restaurants to give nutritional info on their menus. That would mean less food ordered, which means less moola for them!  It’s really up to each of us to find out what’s on our plates. Eating out everyday is very common, so you can imagine how much of our calorie intake comes from that. I love when someone brings to light what’s in what were eating and Monica Nuñez does that for us in the Team Beachbody Newsletter:

1.  IHOP® Stuffed French Toast Combo: 1,476 calories. Yep. That’s 1,476 calories consumed, all before lunchtime! Some people consume that many calories in a day. Impressive! Of course, when you look at what this combo contains, you won’t be surprised: Cinnamon raisin French toast stuffed with sweet cream cheese filling, topped with cool strawberry or your choice of fruit compote and whipped topping. Served with two eggs, hash browns, two bacon strips, or two pork sausage links. This breakfast packs quite the punch, to your stomach andyour fitness goals. I’d skip it. The Stuffed French Toast Combo also contains 76.2 grams of fat, 173.1 grams of carbs, and 29.1 grams of protein.

2. Jack in the Box® Hearty Breakfast Bowl and Orange Sunrise Smoothie (24 oz.): 1,210 calories. Definitely “hearty” in calories, the breakfast bowl contains 780 calories, with 540 of those calories from fat. Total fat content is 60 grams—with 20 saturated fat grams and 7 trans fat grams. Although the bowl is not going to win the sodium challenge over the Deluxe Breakfast, it’s still impressive at 1,350 milligrams of sodium—oh, the salty goodness! The bowl also contains 34 grams of carbs (4 grams of dietary fiber and 1 gram of sugar) and 26 grams of protein. While the smoothie contains no fat, you don’t want or need to consume a 430-calorie beverage. The smoothie also contains 108 total grams of carbs (with 86, yes, 86 grams of sugar) and 4 grams of protein. Why not opt for a large orange instead? Come on! You can actually go “big” on this fresh fruit and not do any of the damage that this and the other large breakfasts listed will do. One large orange (about 6.5 ounces) has 86 calories, 21.6 grams of carbs (along with 4.4 grams of fiber and 17.2 grams of sugars), 1.7 grams of protein, 73.6 milligrams of calcium, and 333 milligrams of potassium.

3. McDonald’s Deluxe Breakfast (large-size biscuit; no syrup or margarine): 1,150 calories. You’ll consume 1,150 calories (540 calories from fat) if you opt for the Deluxe Breakfast—with the large-size biscuit. As with the IHOP Combo and the Jack in the Box breakfast, you will have consumed over 1,000 calories before noon. Wow! The risk you take when you decide to go through that drive-thru window is costly, even if the price of your breakfast is not. If you go for the conservative Deluxe Breakfast with the regular-size biscuit (at 1,090 calories, 510 calories from fat), you’ll save 60 calories. Does that make a difference? Maybe not—definitely not to your waistline if you eat the Deluxe Breakfast often. The Deluxe Breakfast with the large-size biscuit also contains 60 grams of total fat (20 grams of saturated fat), 116 grams of carbs (with 7 grams of fiber and 17 grams of sugar), and 36 grams of protein. At 60 grams of total fat, you consume 93 percent of your recommended daily allowance. The sodium content is also worth mentioning: 2,260 milligrams of sodium. Don’t forget that all of these numbers do not include the syrup and margarine.

4. Burger King® Enormous Omelet Sandwich and Minute Maid® Orange Juice (12 oz.): 870 calories. Most of those 870 calories will be coming from the 730-calorie sandwich. The omelet sandwich also has 45 grams of total fat, with 16 saturated fat grams and 1 trans fat gram. It falls a bit short of the Deluxe Breakfast with its 1,940 milligrams of sodium. Other nutritional content includes 44 grams of total carbs, with 2 grams of fiber and 8 grams of sugar, and 37 grams of protein. Your safest bet is to stick with the juice alone. At 140 calories, it contains 33 grams of carbs (30 grams of sugar), 2 grams of protein, and 42 milligrams of vitamin C. I dared not add anything like, say, a large hash brown. It’s almost as highly caloric as the sandwich at 620 calories (40 grams of total fat, with 11 saturated and 13 trans, and 1,200 milligrams of sodium). If it helps, you’ll only consume 10 more calories if you choose this Burger King breakfast over the Starbucks breakfast.

5. Starbucks® Venti Hot Chocolate (2% milk, with whip) and a Blueberry Scone: 860 calories. That 2% milk won’t really help you much in the way of saving calories. The hot chocolate contains 460 calories (160 calories from fat) and the blueberry scone contains 400 calories (160 calories from fat). If you opt for no whip cream, you’re still going to consume 390 calories in drink alone. I know it’s very hard to resist this sweet, delicious “breakfast,” but you’re better off avoiding so much sugar so early in the morning—well, OK, you’re better off avoiding so much sugar, period! That venti hot chocolate also contains 18 grams of total fat (10 grams saturated), 64 grams of carbs (with 2 grams of fiber and 54 grams of sugar), and 18 grams of protein. The blueberry scone has 17 grams of total fat (9 grams saturated), 54 grams of carbs (with 2 fiber grams and 17 sugar grams), and 5 grams of protein. If you simply can’t resist the hot chocolate, why not try a tall instead of a venti with nonfat milk and no whipped cream? It contains 190 calories (20 calories from fat), 2 grams of total fat (no saturated fat), 37 grams of carbs (2 grams of fiber and 31 grams of sugar), and 11 grams of protein.

If you’re working hard during your workouts and can’t figure out why you can’t lose that extra 5-10 lbs, I encourage you to start  a food journal and write down every single thing that you eat and drink. Everything! As you can see in these examples, even if you omit the butter thinking you have saved yourself tons of calories, it was a calorie nightmare to begin with! Don’t allow all that hard work during your workouts to go to waste. Be conscious of your choices when eating out. Remember, as a customer,  you can make special requests with your meals. It takes 3,500 calories for one lb of fat. If you had just 3 of those first items listed in a weeks period you’ve already gone way over! Grabbing a quick bite in a hurry without thought to what you’re actually eating will sabotage any other efforts. Stop and think. Make the best choice. Each right choice adds up to success!





  1. Uh oh. On those mornings when I’m in a rush and don’t make my homemade smoothie, I sometimes grab a Jack-in-the-Box smoothie. I will think twice about that now! Thanks for the information, Joyce.

  2. Joyce Cherrier says:

    Hi Joe and thanks for commenting. Amazing what’s in one of those meals right? *yikes* 🙂

  3. Do people really eat this kind of sh*t anyway, for breakfast…no wonder ill-health and obesity are so high on the US agenda. I’ll stick to my bowl of stodgy porridge oats made with warm semi-skimmed milk and a tiny drizzle of maple syrup, thanks.

  4. Yes, people eat that….some of us have no time to make oats, or anything else at home…….plus, it just taste so dang good….lucky for me…I’m in training for a marathon so I burn it all off!! But not everyone has time to eat breakfast at home we are not living in the 1950’s anymore…..

  5. Joyce Cherrier says:

    Hi David and yes, I think it’s very common. Where I live seems there’s a fast-food place on every corner. My biggest pet peave is the lack of info provided to the consumer. At least then if someone chooses to eat it, they’ve made an informed choice. But I suspect the reason they don’t is that a lot would be stunned at what they’re actually eating and choose something else! Thanks for stopping by David and your breakfast choice sounds just perfect on a cold winter morning 🙂

  6. Joyce Cherrier says:

    Hi Michele, I think time is a big issue for many. And of course if you choose to eat those foods you have a right to. But where restaurants/fast food places fall short is providing info and alternatives. I always notice that when an article comes out listing nutritional info about fast food people are generally shocked at how many calories, fat grams, sodium etc. All expect the numbers to be high but are stunned by how high. Thanks for commenting Michele 🙂

  7. Shana White says:

    This is a great post. I’m a high school health teacher and we just finished our unit on nutrition this week. My students (9th graders) were amazed at the amount of calories they were eating in one trip to a fast food restaurant. I told them the scary one is the amount of salt in these foods they are eating as well as the fat in calories. They also were shocked when I showed the normal portion sizes: deck of cards for a piece of meat, tennis ball for a scoop of ice cream, etc. When people don’t have good information, they tend to make easy choices. My nutrition lessons always open the eyes of my students every year.

  8. Thanks Shana! You know I can’t remember ever learning about fast food in high school. It was long time ago so maybe because there weren’t as many and on every corner. I love to hear there are teachers like you not only helping kids begin healthy habits but giving them the info they need. Not only should it be required on menus but how wonderful it would be if it was required in school, not as a general health course but details about what’s out there today for food choices. Can you imagine the impact it would have? Thanks for all you’re doing to help them be healthy adults! That’s awesome!

  9. Oh wow–I knew those were terrible breakfast choices, but the numbers are pretty astonishing, aren’t they? Thanks for sharing that.

    For me, there are too many breakfast foods that are healthy and delicious to waste all those Evil Treat credits on crappy choices. I’d rather save a blowout junkfood-fest for a burger at lunch or a decadent dessert. Eggs, green smoothies, and whole grain breads taste great to me and are a lot healthier.

    Great blog, and love your tweets–you’re an inspiration!

    • Thanks so much for the comment Crabby, it’s truly an honor to have you stop by! I agree with your breakfast thought…I’d rather save it for the decadent dessert! So glad we connected on Twitter and looking forward to your tweets & lots of fun!


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