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
Egg Whites — high in lean protein without bad cholesterol and fat from the yolk of the egg
Turkey Sausage — less saturated fat and cholesterol than regular sausage
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
Skip the cream cheese due to empty calories without much nutritional value
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
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
Mushrooms — lowers cholesterol, prevents diabetes, and improves bone health
Spinach — improves blood glucose levels, lowers risk of cancer, improved bone health
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
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
Salmon — improves bone & joint health, protects brain & nerves, and assists in cardiovascular health
Onions — lots of nutrients, antioxidants, and improves heart health
Tomato — improves heart health, fights cancer, and improves skin health
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)
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
Turkey Sausage — less saturated fat and cholesterol than regular sausage
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
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)
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.
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
Tomato — improves heart health, fights cancer, and improves skin health
Arugula — rich in antioxidants, boosts bone health and improves the immune system
Cucumbers — anti-inflammatory, keeps you hydrated and helps skin
Onions — improves heart health and contributes a lot of nutrients & antioxidants
Hummus — regulates blood sugar, lowers bad cholesterol, and reduced risk of diabetes
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
Tuna — omega-3 fatty acids that reduce inflammation and improves heart health
Celery — lowers cholesterol, reduces blood pressure, and prevents urinary tract infections
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
Lettuce — rich in antioxidants, prevents bone loss and improves heart health
Onions — lots of nutrients, antioxidants, and improves heart health
Tomato — improves heart health, fights cancer, and improves skin health
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