Bruegger's Bagels

Bruegger's is workable. A whole wheat bagel with egg whites and ham, or the Deli Turkey sandwich, gets you 30g of protein for 400 to 450 calories.

• →Order on the app to avoid lines or order anxiety.
• →Whole wheat is the bagel choice with the most fiber, and any sandwich can be built on it.
• →Egg whites and ham together add 18g of protein for about 115 calories.
• →Water, coffee, and unsweetened iced tea are all zero-calorie and work well here.

In your first few months, the easiest order is a skinny whole wheat bagel with egg whites. It is small, simple, and easy to pace.