Eating out for breakfast doesn’t have to be ‘bad’ for your diet.  Here are some breakfast ideas from Tim Hortons that all meet the Spectrum guidelines for a lasting and healthy breakfast. Warning, you’ll have to scrap the last minute Tim Bits, but we think you find these Spectrum-approved breakfasts below perfectly acceptable AND filling – Now, Tim Bits don’t do that (!) and at 90 calories a pop, certainly not for under 400 calories!

Low-fat vanilla yogurt with berries + 1 Breakfast Sandwich (English muffin with egg white and cheese) Total: 380 kcal, 3g fibre, 17g protein

Low-fat strawberry yogurt with berries + Breakfast Sandwich (English muffin with hickory smoked ham, egg white and cheese) Total: 390 kcal, 3g fibre, 21g protein

1 Small plain Oatmeal + 1 low fat vanilla yogurt with berries + 1 medium cappuccino Total: 400 kcal, 8g fibre, 18g protein

1 English muffin + 1 peanut butter + 1 low fat strawberry yogurt with berries Total: 390 kcal, 3g fibre, 13g protein