Breakfast To Go...we report, you decide (Don't let Mayor Bloomberg or Michelle Obama tell you what you can or cannot eat)

BEST ON-THE-GO BREAKFAST WRAP

Dunkin’ Donuts Egg & Cheese Wake-Up Wrap
180 calories
11 g fat (4 g saturated)
470 mg sodium

Sure, the doughnuts and pastries are tempting, but they're not on Dunkin's DDSmart Menu for a reason: They're dumb choices. The Wake-Up Wraps are a smart choice, and even if you order two of them you’ll be amply rewarded with 16 grams of protein. What do you get for eating two doughnuts? A mid-morning sugar crash and hunger pangs. Even the Sausage and Egg Croissant below is a better choice than doughnuts, but no one should eat 46 grams of fat for breakfast.

Not That!
Sausage and Egg Croissant
680 calories
46 g fat (18 g saturated, 0.5 g trans)
1,280 mg sodium

BEST STEAK & EGG SANDWICH

Subway Steak, Egg, and Cheese Muffin Melt
190 calories
17 g fat (2.5 g saturated)
600 mg sodium

Hats off to Subway for the line of Muffin Melts that debuted last year. These svelte sandwiches are some of the lowest-calorie breakfasts in the world of fast food. Order two and this combo provide 12 grams of fiber and 32 grams of protein—and you still get to enjoy a steak-and-eggs breakfast for less than 400 calories. That's no small feat. To compare, check out the steak-and-omelette disaster that made our list of the 20 Worst Breakfasts in America.

Not That!
6” Breakfast BMT
560 calories
28 g fat (11 g saturated, 0. 5 g trans)
1,940 mg sodium

BEST ON-THE-GO BREAKFAST MEAL

McDonald’s Egg McMuffin with Hash Brown and Coffee
450 calories
21 g fat (6.5 g saturated)
1,130 mg sodium

I know what you’re thinking: a hash brown! Well, sure. Alongside a lean, protein-packed sandwich like an Egg McMuffin, a hash brown isn’t such a bad choice—though you can cut 300 mg of sodium from this meal if you skip it. The Egg McMuffin itself looks and tastes indulgent, but in truth it’s one of the healthiest sandwiches out there (especially compared to those that made our list of these 30 Worst Sandwiches in America). You're saddled with less saturated fat than you'd get from just one of McDonald’s breast-meat Chicken Selects, and it packs in 2 grams of fiber. So enjoy—guilt free.

Not That!
Big Breakfast with Hotcakes and Regular Size Biscuit
1,090 calories
56 g fat (19 g saturated)
2,150 mg sodium