Those of us who love breakfast are likely suckers for those greasy things most fast food places are selling, in a pinch. Starbucks, Tim Hortons, and Subway are beginning to follow the popular egg muffin sandwiches from McDonald's.  It's fantastic to provide a breakfast that has some protein in it for people who haven't been able to fuel up before leaving home, but if you love this meal, I'm going to tell you the healthier one I've been eating for years.

The problem with the take-out ones is that there are hidden fats (*if you ever order the Egg McMuffin from McDonald's, be sure to ask for no butter - YES, they add BUTTER to it, even though it already has fat from the egg, ham AND CHEESE) and high amounts of sodium.  The reduced-fat turkey bacon breakfast sandwich from Starbucks is a better option, but it is incredibly salty!  When you order something that seems too good to be true, it very often is... They compensate from the lack of flavour from fat by adding salt. Don't even think about ordering the breakfast sandwiches that come on biscuits. Just sayin'.

It's hard to win when eating out.  At home, use a whole wheat english muffin.  Cook 1/4 cup of egg whites (you can zap them in the microwave, or fry with low-fat cooking spray). This amount equates 2 egg whites.  I use Yves Veggie Breakfast Links, a mock sausage that tastes great without all of the grease of the regular, unidentified meat kind!  They can be tossed in the microwave as well, for 1 minute. Slice them and throw them on there. (The brand also has patties.) In these egg whites, you get 30 calories, 0 fat and 7 grams of protein / 1/4 cup.  In the veggie links you get 70 calories, 2 grams of fat (.4 of which is saturated, none of which is trans) and 11 grams of protein.

Throw on a thin slice of cheddar or swiss if you'd like, and you're set (swiss is higher in calcium and typically lower in fat). If you want extra points, skip the cheese and add some spinach or tomato. Or add them anyway!

I know it may sound less enticing, and perhaps it doesn't look exactly the same as the other greasier and high-salt options, but please take my word for it - it's so delicious!

I don't typically like to consume a bunch of protein first thing in the morning.  I usually start with fruit and a starch, especially if it's pre-workout. But, after a heavy strength workout, this meal is your ticket to beautiful, lean muscle development.  It will also lead to day-long energy, the ability to pass up late afternoon cravings, and to eat more moderately sized meals for lunch and dinner. Read: high energy, lean body, fat loss. No complaints there.