One thing you can count on if you live in North America (and beyond): Encountering a Starbucks during your daily travels. Though I love supporting local coffee shops in New York City and on my travels, I also like the comfort of knowing that Starbucks is there for me—particularly when I’m traveling and the hotel breakfast isn’t my idea of a healthy start. Having a standard breakfast when I'm on a business trip creates a sense of routine on the road, and as I always tell my clients, when it comes to healthy eating, consistency is your friend. These are the healthy Starbucks breakfasts that get my blessing.
Classic Oatmeal. Of the two oatmeals on the menu, I prefer the classic for the simple reason that the sweetener comes on the side (allowing more control over how much you use), as do the dried fruits and nuts. These toppings are considered optional, so the calories you see listed on the menu board are for the oatmeal alone. I like to dress up my oatmeal with the nut packet and a banana, which you can usually find by the register. Fresh fruit is more filling than dried fruit, and when combined with the whole grain oats and healthy fats from the nuts, it’s a satisfying breakfast for about 300 calories. Plus, the fruit adds just enough sweetness that I don’t feel the need to use the sugar packet. Whether you try dried or fresh fruit, see if you can get away without the sweetener, or at least try to go easy on it.
Spinach, Feta, & Cage-Free Egg Wrap. I like that this wrap packs a substantial 19 g of protein, thanks to the egg whites, plus 6 g of fiber, mostly from the wrap, and keeps breakfast just under 300 calories. My only gripe: This meal packs 830 mg of sodium, which is more than 1/3 of your days’ worth. Since sodium is hard to avoid in restaurant meals, and since it’s got a lot going for it, I’ve still given this the greenlight. Just make sure to flush out all that extra sodium with lots of water. Adding more produce to your menu throughout the day (and in general) is another smart move. Produce brings potassium—a mineral that counters the effects of sodium.
Egg White and Red Pepper Sous Vide Bites with Avocado Spread. I love seeing this avocado spread on the menu! Avocados are creamy and rich-tasting, and they’re also full of healthful fats, vitamins, minerals, and other plant chemicals. Avocados show promise for promoting weight loss and staving off belly fat—two benefits I’m on board with! If you’d like to add a piece of fruit to your breakfast, a banana or apple (usually found by the register) are portable picks, giving you the flexibility to have it with your meal or a little later in the morning. Skipping the fruit would keep this low in carbs.
Reduced-Fat Turkey Bacon and Cage Free Egg White Sandwich with Avocado Spread. When eaten together, this pick provides 19 grams of protein and 7 grams of fiber for 300 calories. It should satisfy you for a while!
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