What I'd Order at Starbucks to Lose Weight

Treat the drink as coffee and the food as your meal; the blended drinks cost as much as a full lunch and carry almost no protein.

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 Starbucks orders

Egg bites, salami tray, yogurt

Lunch style

Bacon Gruyere Egg Bites, Sopressata Snack Tray, Siggi's Vanilla Yogurt

630calories49gprotein

For a 150 lb goal: 35% of your calories and 47% of your protein for the day.

Panini and egg bites

Carb meal

Turkey Pesto Panini plus Ham Cheddar Pepper Egg Bites

800calories51gprotein

For a 150 lb goal: 44% of your calories and 49% of your protein for the day.

Protein bowl and egg bites

Carb meal

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 Starbucks: 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 Starbucks

Venti Caramel Ribbon Crunch Frappuccino570 cal
Venti Chocolate Cookie Crumble Creme Frappuccino550 cal

Numbers from Starbucks's published nutrition data via fastfoodnutrition.org. 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 Starbucks. 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 Starbucks?

Egg bites, salami tray, yogurt: Bacon Gruyere Egg Bites, Sopressata Snack Tray, Siggi's Vanilla Yogurt. It comes to about 630 calories and 49g of protein.

How many calories should I eat at Starbucks 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 egg bites, salami tray, yogurt is 35% of that day with 47% of the protein. Type your own goal weight on this page to see your numbers.

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

The ones that stack calories with little protein: Venti Caramel Ribbon Crunch Frappuccino (570 calories), Venti Chocolate Cookie Crumble Creme Frappuccino (550 calories).

Can I eat Starbucks 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 Starbucks fits fine. Treat the drink as coffee and the food as your meal; the blended drinks cost as much as a full lunch and carry almost no protein.