You know those time-crunched mornings when you're starving, and an Egg McMuffin seems like the only fast-enough solution? But you also know it's a 300-calorie, 12-grams-of-fat diet detour? Well, turns out there actually are fast-food ways to start the day that won't wreck your waistline.

Check out these choices that’ll tame your appetite (with extra protein), curb afternoon cravings (with a hit of fiber), and even help you concentrate (that protein-fiber combo supplies the brain with a steady stream of energy).

McDonald's
Mickey D’s offers a couple of options with enough fiber and protein to fill you up and keep you going:

· Fruit ‘n' Yogurt Parfait with Granola
160 calories, 2 grams fat (1 gram saturated), 5 milligrams cholesterol, 85 milligrams sodium, 31grams carbohydrate, 1 gram fiber, 21 grams sugar, 4 grams protein

· Snack Size Fruit and Walnut Salad
210 calories, 8 grams fat (1.5 grams saturated), 5 milligrams cholesterol, 60 milligrams sodium, 31  grams carbohydrate, 2 grams fiber, 25 grams sugar, 4 grams protein

Starbucks
You'll find two good, high-flavor choices here:

· Spinach, Roasted Tomato, Feta, and Egg Wrap -- it's a little high in fat but compensates with lots of fiber and protein.
240 calories, 10 grams fat (3.5 grams saturated), 140 milligrams cholesterol, 730 milligrams sodium, 29 grams carbohydrate, 7 grams fiber, 3 grams sugar, 13 grams protein

· Skinny Latte and a package of SB's dried fruit and nut mix. The latte's made with nonfat milk and a shot of sugar-free syrup. (Try the caramel or hazelnut. Yum!)
Latte (12-ounce "tall"): 90 calories, 0 grams fat (0 grams saturated), 5 milligrams cholesterol, 125 milligrams sodium, 14 grams carbohydrate, 0 grams fiber,12 grams sugar, 0 grams protein

Fruit/nut packet: 150 calories, 9 grams fat (1 gram saturated), 0 milligrams cholesterol, 100 milligrams sodium, 17 grams carbohydrate, 2 grams fiber, 12 grams sugar, 4 grams protein

Jamba Juice
Two groups of smoothies will be your wake-up call as long as you add a soy-protein booster. For just 30 more calories, you'll get an extra 7 grams of tummy-taming, brain-fueling protein.

· Any 16-ounce "Jamba Light" smoothie -- choose from berry, mango, or strawberry.
150–160 calories, 0–0.5 grams fat (0 grams saturated), 5 milligrams cholesterol, 210–220 milligrams sodium, 30–34 grams carbohydrate, 2 grams fiber, 23–30 grams sugar, 6 grams protein 

· Any 16-ounce "All Fruit" smoothie -- choose from mango, pomegranate, strawberry, or peach.
200–220 calories, 0–0.5 grams fat (0 grams saturated), 0 milligrams cholesterol, 5–20 milligrams sodium, 50–57 grams carbohydrate, 4 grams fiber, 40–50 grams sugar, 1–2 grams protein 

Dunkin' Donuts
Make this your last resort, but if it's really your only choice, go for:

· Egg and Cheese English Muffin Sandwich
280 calories, 9 grams fat (4.5 grams saturated), 140 milligrams cholesterol, 1010 milligrams sodium (yikes -- that's why it's your last resort), 34 grams carbohydrate, 1 gram fiber, 3 grams sugar, 15 grams protein

Burger King
Keep on driving! BK is behind on banning risky trans fats, and we recommend avoiding it until the place smartens up.

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