A McDonald's Egg McMuffin and hash browns.
Justin Sullivan—Getty Images
October 6, 2015 9:18 AM EDT

Remember that scene in Rocky, where Stallone jogs through the streets of Philadelphia and a fruit vendor tosses him an orange for breakfast? It would be great if real life were like that—you’re making your way to work and into the window of your car flies something wholesome and nutritious.

But even though fast-food restaurants are in the midst of a self-proclaimed “breakfast war,” most of what passes for breakfast at these chains is a celebration of fat, sugar and sodium, with nutrition a mere afterthought. And that’s not right: A smart breakfast is your opening salvo in the battle for a flat belly. In fact, according to the National Weight Control Registry, 78 percent of dieters who have lost at least 30 pounds and kept if off for at least a year say that they eat breakfast every single day.

As McDonald’s launches its “breakfast all day long” initiative next month, the editors of Eat This, Not That! woke up early to investigate the chain’s menu, and find you something that will jumpstart your weight-loss quest. Here are the absolute Best and Worst Breakfasts at McDonald’s.

 

Contact us at letters@time.com.

Read More From TIME

Related Stories