McDonald's — Egg McMuffin, no ham (300 calories)

The fruit and yogurt parfait isn't the only healthy morning item McDonald's offers. Avoiding the meat is an easy way to lighten up the chain's traditional breakfast items. An Egg McMuffin has:

300 calories — not too high, not too low

17g protein — a hefty amount to strengthen muscles and fill you up

12g fat — not too high, not too low

29g carbs — pretty low

730mg sodium — high; a little less than half your recommended daily allowance