This roll-up is a solid day starter. Not only does it contain an impressive amount of protein and a decent amount of fiber, but it features something most other fast-food breakfast sandwiches do not: actual vegetables. The avocado is nice, but don't overlook the spicy-sweet peppadew peppers.

Nutrition per wrap: 450 calories, 29g protein, 32g carbs (4g fiber), 25g fat

Eggs, sausage, and bacon form a triple-threat of protein while potatoes help add a little fiber. The fiber count is a little low, so throw in a fruit cup side order to tack on four more grams.

Per wrap: 650 calories, 27g protein, 57g carbs (3g fiber), 33g fat

Yes, there's a big honkin' grilled chicken on this sandwich (and, hey, at least it's not one of Chick-fil-A's many fried chicken options). But that's what makes it so great—lean protein! It doesn't contain any vegetables, so, same here, you'll want to order a side of fruit for the fiber.

Per sandwich: 290 calories, 27g protein, 31g carbs (2g fiber), 7g fat

This slender sandwich is more formidable than it looks in terms of protein and fiber. As long as you're not washing this down with one of Dunkin's sugar-heavy coffee drinks, you've laying a good foundation for the day.

Per sandwich: 420 calories, 25g protein, 28g carbs (5g fiber), 23g fat

Steak, eggs, and cheese provide the protein. Tomatoes and potatoes give you a little produce—add some guacamole for another layer.

Per burrito: 560 calories, 27g protein, 50g carbs (4g fiber), 28g fat

On it's own you might be thinking boooooooooooooring. But remember that Subway built its empire on toppings. Use that. Un-boring-ify this sandwich by adding banana peppers, black olives, green peppers, spinach, tomatoes, and/or—if you don't have any face-to-face morning meetings—red onions.

Per sandwich (without toppings, 6-inch): 390 calories, 19g protein, 46g carbs (4g fiber), 15g fat

This sandwich has it all—vegetables, protein, flavor—except that it doesn't have enough of it. So order two (yes, two!), ditch two of the buns and make one giant super-sandwich.

Per sandwich: 240 calories, 11g protein, 30g carbs (4g fiber), 8g fat