The Breakfast Sandwich

You should aim to eat breakfast within two hours of awakening, so there's no need to stuff down breakfast bleary eyed if you'd rather grab food on your way to work. Try a Subway Egg (or egg white) and Cheese breakfast sandwich, with 250 calories, and a moderate 450 mg of salt. Or look for a Dunkin Donuts Egg White Turkey Sausage Flatbread with 280 calories and 3 grams of fiber. The salt in this one is high -– 820 mg -- about one third of your day, so if you choose this, cut back on your salt for the rest of the day. You can add a piece of fresh fruit, and a coffee (with skim or low-fat milk), and still stay under 400 calories.