Sausage & Egg McMuffin (McDonald's) (1 Serving)

Eat the Sausage & Egg McMuffin after a short walk or other light activity rather than when sedentary, and walk for 10–20 minutes afterward.

Skip sugary drinks, hash browns, and desserts; choose water, unsweetened coffee, or unsweetened tea instead.

Reduce the refined muffin portion: eat the sausage and egg, but have only half the English muffin or remove one muffin half.

Add a fiber-rich side such as avocado, non-starchy vegetables, or a small serving of berries to slow absorption.

Avoid arriving overly hungry by having a small protein- and fiber-containing snack beforehand, such as plain Greek yogurt with berries or a handful of nuts.

If possible, choose an egg-and-sausage breakfast without the muffin, or make a similar meal at home using eggs, sausage, avocado, and vegetables.