What I'd Order at Dunkin' to Lose Weight

Protein is thin here, so I double up on the omelet bites and keep the sweet drinks out of the meal.

John Schaefer, fat loss coach for 27 years · Updated October 2026

What do I order?

Tell me where you're eating and your goal weight. I'll tell you exactly what to get, with the calories and protein.

Want me to email you your numbers? Your calories, protein, carbs and fats for your goal weight, plus this page so you have it at the table.

Answers are estimates from published nutrition data, not medical advice.

My Dunkin' orders

Double Omelet Bites

Lunch style

2 orders of Bacon & Cheddar Omelet Bites (4 bites)

560calories34gprotein

For a 150 lb goal: 31% of your calories and 32% of your protein for the day.

Turkey Sausage English Muffin with Bites

Carb meal

Turkey Sausage Sandwich on English Muffin plus 1 order Omelet Bites

740calories39gprotein

For a 150 lb goal: 41% of your calories and 37% of your protein for the day.

Omelet Bites and Turkey Sausage Wraps

Lunch style

How I order it, the calories and the protein are in the Eating Out Playbook, along with 59 other chains and 25 kinds of restaurants.

See the Playbook ($7) →

The rule at Dunkin': the lunch style order is built on protein, fat and fiber. The carb meal is the one you have when this is your dinner, or the one meal of the day you're spending your carbs on.

Skip these at Dunkin'

Pumpkin Pie Coffee Chiller (large)1,140 cal
Double Sausage Breakfast Sandwich900 cal

Numbers from Dunkin''s published nutrition data via assets.ctfassets.net. Menus change, so check before you order.

How I fit any restaurant into the day

Protein firstEat the protein, then the vegetables and fats, then the carbs. You're satisfied before the bread matters.

One carb meal a dayBread, rice, pasta, potatoes, fries. Keep the big carb hit to one meal. On a night out, that's dinner.

Zoom out to the weekFat loss runs on your weekly average. One dinner out is easy to absorb when the rest of the week is steady.

The Eating Out Playbook

Every restaurant you go to, already figured out.

60 chains and 25 kinds of restaurants, including Dunkin'. Search the place you're going, pick an order, and see how it fits your goal weight before you sit down. Works on your phone, $7 one time.

Get the Playbook Free: my numbers

Quick answers

What is the best high protein order at Dunkin'?

Double Omelet Bites: 2 orders of Bacon & Cheddar Omelet Bites (4 bites). It comes to about 560 calories and 34g of protein.

How many calories should I eat at Dunkin' to lose weight?

It depends on your goal weight. I use goal weight x 12 for daily calories, so a 150 lb goal is 1,800 calories a day and a lunch around 500 to 800 of them. The double omelet bites is 31% of that day with 32% of the protein. Type your own goal weight on this page to see your numbers.

What should I avoid at Dunkin' if I'm trying to lose weight?

The ones that stack calories with little protein: Pumpkin Pie Coffee Chiller (large) (1,140 calories), Double Sausage Breakfast Sandwich (900 calories).

Can I eat Dunkin' and still lose fat?

Yes. I've never told a client to stop eating out. Build the order around protein, keep the carbs for one meal a day, and Dunkin' fits fine. Protein is thin here, so I double up on the omelet bites and keep the sweet drinks out of the meal.