“Muffins can look so virtuous, especially if they have ‘bran’ in the name or if they look dark,” says Helm. “But they tend to be cake in disguise. It’s hard to get much whole grain or fiber.” Plus big bakery muffins often have more calories than you realize—as many as 600 to 800. If you must have a store-bought muffin try to eat only half, and combine it with protein, like Greek yogurt. You can also make a healthy batch yourself; keep in the freezer and defrost one on hectic mornings.
9. A bagel with butter or cream cheese
Many bagels are the equivalent of four or more slices of white bread, says Dulan. “And where’s the protein?” she asks. Make this meal healthier by choosing a whole-wheat version, eating half, and spreading on a topping packed with protein and healthy fat, like mashed avocado and peanut butter.