The higher-protein, lower-sugar picks and the ones to save for a treat, built from Starbucks' own published US nutrition and Nishi's transparent GLP-1 scoring lens.
Not affiliated with, sponsored by, or endorsed by Starbucks. "Starbucks" is a trademark of its owner, used here only to refer to the restaurant. Values as published by Starbucks in their official US menu nutrition, per published serving. Menus change; verify in the restaurant (updated July 2026 (Starbucks published US menu nutrition)).
The quick take
Starbucks is mostly a drink stop, and the GLP-1 win is treating it like one: a real protein anchor plus a low-sugar drink. The Egg White & Roasted Red Pepper Egg Bites (170 calories, 12 g protein) and the egg-white sandwich or wrap (260 to 290 calories, 17 to 20 g protein) are the leanest hot food, and the protein boxes (about 460 calories, 22 g protein) cover lunch. On drinks, Starbucks' protein line does the heavy lifting: a Grande Iced Sugar-Free Vanilla Protein Latte is 29 g protein for 200 calories and 9 g sugar. The trap is sugar. Frappuccinos, sweet-cream cold brews, flavored lattes, and even the regular protein drinks run 22 to 43 g of sugar a cup. Anchor on protein, keep the drink unsweetened or sugar-free, and skip the bakery case.
Iced Protein Matcha (Grande)Best fit
31 g protein · 260 cal · 25 g carbs · 4.5 g fat · 1 g fiber
31 g protein · lots of protein for the calories · lower fat
Show the math
Protein31 gstrong at 30 g or morestrong
Protein density11.9 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat15.6% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density260 kcalflag if density under 4 and 300 kcal or moreok
Sodium135 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Iced Sugar-Free Vanilla Protein Latte (Grande)Good fit
29 g protein · 200 cal · 12 g carbs · 4 g fat · 0 g fiber
29 g protein · lots of protein for the calories · lower fat
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density14.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat18% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density200 kcalflag if density under 4 and 300 kcal or moreok
Sodium125 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Country Archer Hickory Smoke Turkey JerkyGood fit
10 g protein · 70 cal · 5 g carbs · 1 g fat · 0 g fiber
10 g protein · lots of protein for the calories · lower fat
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density14.3 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat12.9% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density70 kcalflag if density under 4 and 300 kcal or moreok
Sodium330 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Iced Vanilla Protein Latte (Grande)Good fit
29 g protein · 270 cal · 31 g carbs · 4 g fat · 0 g fiber
29 g protein · lots of protein for the calories · lower fat
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density10.7 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat13.3% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density270 kcalflag if density under 4 and 300 kcal or moreok
Sodium125 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Egg White & Roasted Red Pepper Egg BitesGood fit
12 g protein · 170 cal · 11 g carbs · 8 g fat · 0 g fiber
12 g protein · lower fat
Show the math
Protein12 gstrong at 30 g or morebelow 30 g
Protein density7.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat42.4% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density170 kcalflag if density under 4 and 300 kcal or moreok
Sodium470 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Truffle, Mushroom & Brie Egg BitesGood fit
14 g protein · 200 cal · 12 g carbs · 10 g fat · 1 g fiber
14 g protein · lower fat
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density200 kcalflag if density under 4 and 300 kcal or moreok
Sodium620 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Spinach, Feta & Egg White WrapGood fit
20 g protein · 290 cal · 34 g carbs · 8 g fat · 3 g fiber
20 g protein · lower fat
Show the math
Protein20 gstrong at 30 g or morebelow 30 g
Protein density6.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat24.8% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density290 kcalflag if density under 4 and 300 kcal or moreok
Sodium840 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Caffè Latte (Grande)Good fit
13 g protein · 190 cal · 19 g carbs · 7 g fat · 0 g fiber
13 g protein · lower fat
Show the math
Protein13 gstrong at 30 g or morebelow 30 g
Protein density6.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat33.2% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density190 kcalflag if density under 4 and 300 kcal or moreok
Sodium170 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Caffè Americano (Grande)Good fit
1 g protein · 15 cal · 2 g carbs · 0 g fat · 0 g fiber
1 g protein · lower fat
Show the math
Protein1 gstrong at 30 g or morebelow 30 g
Protein density6.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat0% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density15 kcalflag if density under 4 and 300 kcal or moreok
Sodium10 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Turkey Bacon, Cheddar & Egg White SandwichGood fit
17 g protein · 260 cal · 30 g carbs · 9 g fat · 2 g fiber
17 g protein · lower fat
Show the math
Protein17 gstrong at 30 g or morebelow 30 g
Protein density6.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat31.2% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density260 kcalflag if density under 4 and 300 kcal or moreok
Sodium600 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Ellenos Muesli Yogurt – No Added SugarGood fit
18 g protein · 280 cal · 28 g carbs · 11 g fat · 4 g fiber
18 g protein · lower fat
Show the math
Protein18 gstrong at 30 g or morebelow 30 g
Protein density6.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat35.4% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density280 kcalflag if density under 4 and 300 kcal or moreok
Sodium140 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Cappuccino (Grande)Good fit
9 g protein · 140 cal · 14 g carbs · 5 g fat · 0 g fiber
9 g protein · lower fat
Show the math
Protein9 gstrong at 30 g or morebelow 30 g
Protein density6.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat32.1% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density140 kcalflag if density under 4 and 300 kcal or moreok
Sodium120 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Vanilla Protein Cream Cold Brew (Grande)Good fit
17 g protein · 300 cal · 23 g carbs · 16 g fat · 0 g fiber
17 g protein · lower fat
Show the math
Protein17 gstrong at 30 g or morebelow 30 g
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density300 kcalflag if density under 4 and 300 kcal or moreok
Sodium55 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Ellenos Muesli YogurtGood fit
19 g protein · 340 cal · 38 g carbs · 13 g fat · 4 g fiber
19 g protein · lower fat
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density5.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat34.4% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density340 kcalflag if density under 4 and 300 kcal or moreok
Sodium125 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Egg, Pesto & Mozzarella SandwichGood fit
21 g protein · 390 cal · 36 g carbs · 16 g fat · 2 g fiber
21 g protein · lower fat
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat36.9% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density390 kcalflag if density under 4 and 300 kcal or moreok
Sodium790 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
MUSH Chocolate Peanut Butter Protein Overnight OatsGood fit
15 g protein · 290 cal · 40 g carbs · 10 g fat · 7 g fiber
15 g protein · 7 g fiber · lower fat
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density5.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat31% of caloriesflag over 50% or friedok
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density290 kcalflag if density under 4 and 300 kcal or moreok
Sodium280 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Bacon, Gouda & Egg SandwichGood fit
18 g protein · 360 cal · 35 g carbs · 18 g fat · 1 g fiber
18 g protein · lower fat
Show the math
Protein18 gstrong at 30 g or morebelow 30 g
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density360 kcalflag if density under 4 and 300 kcal or moreok
Sodium710 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Impossible Breakfast SandwichGood fit
21 g protein · 420 cal · 36 g carbs · 22 g fat · 3 g fiber
21 g protein · lower fat
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat47.1% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density420 kcalflag if density under 4 and 300 kcal or moreok
Sodium800 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Eggs & Cheddar Protein BoxGood fit
22 g protein · 460 cal · 40 g carbs · 24 g fat · 5 g fiber
22 g protein · 5 g fiber · lower fat
Show the math
Protein22 gstrong at 30 g or morebelow 30 g
Protein density4.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat47% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density460 kcalflag if density under 4 and 300 kcal or moreok
Sodium450 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Double-Smoked Bacon, Cheddar & Egg SandwichGood fit
21 g protein · 500 cal · 43 g carbs · 27 g fat · 2 g fiber
21 g protein · lower fat
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density4.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48.6% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density500 kcalflag if density under 4 and 300 kcal or moreok
Sodium960 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Organic Valley Mozzarella String CheeseLower fit
7 g protein · 80 cal · 1 g carbs · 6 g fat · 0 g fiber
watch: higher fat (67.5% of calories)
Show the math
Protein7 gstrong at 30 g or morebelow 30 g
Protein density8.8 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat67.5% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density80 kcalflag if density under 4 and 300 kcal or moreok
Sodium200 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Bacon & Gruyère Egg BitesLower fit
19 g protein · 300 cal · 9 g carbs · 20 g fat · 0 g fiber
watch: higher fat (60% of calories)
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density6.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat60% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density300 kcalflag if density under 4 and 300 kcal or moreok
Sodium680 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Potato, Cheddar & Chive BakesLower fit
12 g protein · 240 cal · 14 g carbs · 14 g fat · 6 g fiber
watch: higher fat (52.5% of calories)
Show the math
Protein12 gstrong at 30 g or morebelow 30 g
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52.5% of caloriesflag over 50% or friedflagged
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density240 kcalflag if density under 4 and 300 kcal or moreok
Sodium480 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Perfect Bar Peanut ButterLower fit
17 g protein · 340 cal · 27 g carbs · 19 g fat · 3 g fiber
watch: higher fat (50.3% of calories)
Show the math
Protein17 gstrong at 30 g or morebelow 30 g
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat50.3% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density340 kcalflag if density under 4 and 300 kcal or moreok
Sodium50 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Cheese & Fruit Protein BoxLower fit
22 g protein · 470 cal · 36 g carbs · 27 g fat · 5 g fiber
watch: higher fat (51.7% of calories)
Show the math
Protein22 gstrong at 30 g or morebelow 30 g
Protein density4.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat51.7% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density470 kcalflag if density under 4 and 300 kcal or moreok
Sodium830 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Perfect Bar Dark Chocolate Chip Peanut ButterLower fit
15 g protein · 330 cal · 24 g carbs · 20 g fat · 4 g fiber
watch: higher fat (54.5% of calories)
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density4.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat54.5% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density330 kcalflag if density under 4 and 300 kcal or moreok
Sodium105 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Cheese Trio Protein BoxLower fit
20 g protein · 520 cal · 59 g carbs · 24 g fat · 5 g fiber
watch: energy-dense, low protein
Show the math
Protein20 gstrong at 30 g or morebelow 30 g
Protein density3.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat41.5% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density520 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium710 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Sausage, Cheddar & Egg SandwichLower fit
18 g protein · 480 cal · 34 g carbs · 29 g fat · 1 g fiber
watch: higher fat (54.4% of calories), energy-dense, low protein
Show the math
Protein18 gstrong at 30 g or morebelow 30 g
Protein density3.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat54.4% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density480 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium890 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Rolled & Steel-Cut OatmealLower fit
5 g protein · 160 cal · 28 g carbs · 2.5 g fat · 4 g fiber
5 g protein · lower fat
Show the math
Protein5 gstrong at 30 g or morebelow 30 g
Protein density3.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat14.1% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density160 kcalflag if density under 4 and 300 kcal or moreok
Sodium125 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Cold Brew, unsweetened (Grande)Lower fit
0 g protein · 5 cal · 0 g carbs · 0 g fat · 0 g fiber
0 g protein · lower fat
Show the math
Protein0 gstrong at 30 g or morebelow 30 g
Protein density0 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat0% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density5 kcalflag if density under 4 and 300 kcal or moreok
Sodium15 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Numbers are for one published serving as Starbucks publishes it (per food item, or a Grande / 16 fl oz for drinks); gram and fluid-ounce serving sizes are published. Tap "Show the math" on any pick to see exactly how its rating was calculated.
What's the best breakfast at Starbucks on a GLP-1?
Anchor on protein and keep it light. The Egg White & Roasted Red Pepper Egg Bites are 170 calories for 12 g of protein, the Turkey Bacon, Cheddar & Egg White Sandwich is 260 calories and 17 g, and the Spinach, Feta & Egg White Wrap is 290 calories and 20 g. All three are lean because they lean on egg whites.
How do I get protein in a Starbucks drink without the sugar?
Order from the protein line and ask for the sugar-free version. A Grande Iced Sugar-Free Vanilla Protein Latte is 29 g of protein for 200 calories and 9 g of sugar, versus 270 calories and 29 g of sugar for the regular Iced Vanilla Protein Latte with the same protein. Sugar-free swaps the flavored syrup for a sugar-free one.
Are the protein boxes a good GLP-1 lunch?
Yes, in moderation. The Eggs & Cheddar Protein Box is 460 calories with 22 g of protein and 5 g of fiber, and the Cheese & Fruit box is similar at 470 calories and 22 g. Skip the Cheese Trio box, which is 520 calories and 40 g of sugar.
Is the oatmeal a good option?
The Rolled & Steel-Cut Oatmeal is only 160 calories but just 5 g of protein, so it needs a protein partner. Add the nut topping, pair it with an egg-white bite, or choose the Ellenos No Added Sugar yogurt (18 g protein) or MUSH overnight oats (15 g protein, 7 g fiber) instead.
Which egg bites are the leanest?
The Egg White & Roasted Red Pepper Egg Bites are the lightest at 170 calories, 12 g protein, and 8 g fat. The Bacon & Gruyère bites pack more protein at 19 g but also 20 g of fat and 300 calories.
What Starbucks drinks should I go easy on?
The sugar is the issue, not the coffee. Frappuccinos, sweet-cream and flavored cold brews, and syrup lattes run 30 to 60 g of sugar, and even the regular protein drinks are 22 to 43 g. Unsweetened picks are near-zero: a Grande Americano is 15 calories, cold brew and iced coffee about 5, and brewed coffee 5.