Healthy Fast Food Guide | Einstein Bros | Detailed

Overview

Einstein Bros has a good selection of options. The important nuances are to exclude cream cheese whenever it is included and substitute whichever bagel the option has with ancient grain to increase the nutrition of the carbohydrate source.

Recommendations

Option #1 — Santa Fe Thintastic Egg White

1. Egg Whites — high in lean protein without bad cholesterol and fat from the yolk of the egg
2. Turkey Sausage — less saturated fat and cholesterol than regular sausage
3. Monterey Jack Cheese — up to you on whether or not to include this… if you want more protein and calcium for bone health in exchange for high saturated fat and increased sodium, then keep it
4. Skip the cream cheese due to empty calories without much nutritional value
5. Ask to have the sandwich on Ancient Grain Bagel, which is a 9-grain blend that includes amaranth, chia seeds, quinoa, sunflower seeds, pumpkin seeds, flax. A much healthier option compared to other bagels

Option #2 — Spinach, Mushroom, & Swiss

1. Egg — good protein source, but with the yolk, has more cholesterol. Thus, you should calibrate your intake accordingly (i.e. avoid cholesterol in other meals in the day to keep cholesterol levels in control). You can also substitute your egg for egg white if your cholesterol or anticipated cholesterol intake will be high from other meals in the day
2. Mushrooms — lowers cholesterol, prevents diabetes, and improves bone health
3. Spinach — improves blood glucose levels, lowers risk of cancer, improved bone health
4. Swiss Cheese — up to you on whether or not to include this… if you want more protein and calcium for bone health in exchange for high saturated fat and increased sodium, then keep it
5. Ask to have the sandwich on Ancient Grain Bagel, which is a 9-grain blend that includes amaranth, chia seeds, quinoa, sunflower seeds, pumpkin seeds, flax. A much healthier option compared to other bagels

Option #3 — Nova Lox

1. Salmon — improves bone & joint health, protects brain & nerves, and assists in cardiovascular health
2. Onions — lots of nutrients, antioxidants, and improves heart health
3. Tomato — improves heart health, fights cancer, and improves skin health
4. Up to you to keep the cream cheese or not; empty calories without much nutritional value, but gives a lot of the taste and signature to the meal (the fat is already fairly low relative to other options, so it’s not the end of the world to include cream cheese)
5. Ask to have the sandwich on Ancient Grain Bagel, which is a 9-grain blend that includes amaranth, chia seeds, quinoa, sunflower seeds, pumpkin seeds, flax. A much healthier option compared to other bagels

Option #4 — Turkey Sausage & Cheddar

1. Turkey Sausage — less saturated fat and cholesterol than regular sausage
2. Cheddar Cheese — up to you on whether or not to include this… if you want more protein and calcium in exchange for high saturated fat and increased sodium, then keep it
3. Egg — good protein source, but with the yolk, has more cholesterol so calibrate your intake accordingly (i.e. avoid cholesterol in other meals in the day to keep cholesterol levels in control)
4. You can also substitute your egg for egg white if your cholesterol or anticipated cholesterol intake will be high from other meals in the day.
5. Ask to have the sandwich on Ancient Grain Bagel, which is a 9-grain blend that includes amaranth, chia seeds, quinoa, sunflower seeds, pumpkin seeds, flax. A much healthier option compared to other bagels

Option #5 — Hummus Veg Out

1. Tomato — improves heart health, fights cancer, and improves skin health
2. Arugula — rich in antioxidants, boosts bone health and improves the immune system
3. Cucumbers — anti-inflammatory, keeps you hydrated and helps skin
4. Onions — improves heart health and contributes a lot of nutrients & antioxidants
5. Hummus — regulates blood sugar, lowers bad cholesterol, and reduced risk of diabetes
6. Ask to have the sandwich on Ancient Grain Bagel, which is a 9-grain blend that includes amaranth, chia seeds, quinoa, sunflower seeds, pumpkin seeds, flax. A much healthier option compared to other bagels

Option #6 — Albacore Tuna Salad

1. Tuna — omega-3 fatty acids that reduce inflammation and improves heart health
2. Celery — lowers cholesterol, reduces blood pressure, and prevents urinary tract infections
3. Mayonnaise — mayo seems to get a bad reputation, however, if you request a quarter or half the portion they typically put, you will significantly reduce the calories, which are coming from good fats (monounsaturated and polyunsaturated fats); in moderation, there’s nothing wrong with a mayonnaise
4. Lettuce — rich in antioxidants, prevents bone loss and improves heart health
5. Onions — lots of nutrients, antioxidants, and improves heart health
6. Tomato — improves heart health, fights cancer, and improves skin health
7. Ask to have the sandwich on Ancient Grain Bagel, which is a 9-grain blend that includes amaranth, chia seeds, quinoa, sunflower seeds, pumpkin seeds, flax. A much healthier option compared to other bagels

More Useful Tools

Quick Guide — for when you’re on the go and/or need to know what the suggestions are without all the detail

Detailed Notes — consolidated notes for each fast-food establishment