Macro Options for Starbucks: My 3 Picks & Swaps

I recently wrote a blog like this for another restaurant. I really want this to be a helpful series for people to use as a possible reference for choices or maybe for thought processes of what is possible at each place.

The beginning of these will start the same way because I think there’s a lot of value in that. We do need an understanding before we jump in so we’re gonna let it roll.

Ok… here we go…

When you are in a calorie deficit or diet phase… nothing is really off-limits. That would be a personal rule if it is. Or maybe that is a dietary need of an intolerance or an allergy. But truly, nothing is off-limits. It is all about how you make something work within the numbers that your body needs.

It wholeheartedly is calories in versus calories out. You may remember this graphic from the blog Diet, Weight Loss, Fat Loss & Calorie Deficit. This truly is it. This is what it takes in order to lose weight. That doesn’t say in it that it has to be from whole foods or it has to be from convenient measures or supplements. The things that you may have to deal with when different measures are taken… lower energy, higher hunger, and maybe the rate of loss changes a little bit due to other hydration manipulation factors like sodium.

But this is really it… you can have Starbucks.

Here’s how I’ve made this work over the course of time and how I guide some of my clients to.

Pick 3 for Starbucks

So here’s the deal… You can have it but again it needs to fit. we each have our own calorie make up that we need to consume each day to match the expenditure we have. And like the graphic shows above…. if we want to be in a weight loss phase, we have to consume less than we are expending. And that is where this strategy comes in. How can we make food outside of the house work?

So let’s try this out… first I have gone through and chosen my pick three. There is no rhyme or reason to why I specifically chose these except for the fact that it sounds good to my tastebuds and it fits in the under 500 kcal framework that I want to put together for my pick three.

And why pick three? I guide my clients that I work with to pick out three different options from each place. You don’t want to go to a specific place and find out that for some reason you’re one option that works is not currently available and then you are left in a sense of urgency to just choose something else. Honestly, there’s nothing wrong with choosing something urgently that you think might work… but the more prepared you can be for different situations, the less that’s up to the uncertainty of it all.

Understanding some of the options & possible swaps!

Sometimes… it’s more about how can I change up what I truly want… You can swap things. you can ask for things to be removed. It really is your food your way…. At least most of the time.

Here are some other things that I’ve found as I’ve been making my way through some of the different websites that have already done write ups on Starbucks. Some of them had some really great tips on how to take certain menu items and make them even leaner. It’s not so much about making them less fat or less carbs…. it’s about making this smaller to allow you more from other things within your day. Think Tetris… this is making the blocks work better for you to be able to clear more lines for the day.

FIRST… Alex Moe (themacrobarista on Instagram) is an amazing resource of switches, swaps & other recipes for low calorie & delicious drinks!!!

For the drinks…

Reducing Sugar & Calories

Go Half on Sweeteners (Example: A grande mocha has 35 grams of sugar)
Request half the number of sweetener pumps to cut sugar intake.
1-2 pumps of syrup instead of the usual 4 also cuts calories.

Alternatives to High-Sugar Drinks

Skip Frappuccinos
Suggested alternative: Grande iced vanilla latte for lower sugar content.

Lower-Calorie Options

Add Ice to Drinks: Ice reduces the amount of milk and calories.
Additional hydration from melting ice.

Boosting Nutritional Value

Add Fresh Fruit (Available options: Fresh strawberries and lime)
Benefits: Increases nutrient and fiber content, reduces need for refined sugars.

Choosing Better Coffee Types

Cappuccino Over Latte
Explanation: Extra foam in cappuccinos reduces calorie intake compared to lattes.

Avoiding High-Calorie Additions

Skip Whipped Cream
Caloric impact: Adds 50-100 calories per drink.
Suggestion: Opt for dairy alternatives if avoiding cow’s milk.

Portion Control

Downsize Your Cup: Order a smaller cup with the same number of espresso shots.
Example: Two shots in a tall latte for fewer calories but the same caffeine hit.

Sweetener Alternatives

Use Zero-Calorie Natural Sweeteners: Stevia-based sweetener as a substitute for sugar.

Making it Work!

Finally… you may remember remember this from seeing it previously posted on my social media accounts, but if not here it is again.

Resource: Making It Work

This allows you a little bit more wiggle room than some of the options that I have provided above. Sometimes it’s nice to just be able to grab one or two things and know what those things are right off the bat. maybe you need to take your kids through the drive-through to feed them and you just want a small cup of chicken noodle soup… and now you can fit. Or maybe you truly just want hashbrowns because you want that crunchy potato flavor…. if you can make it fit, go right ahead!

Macro Options for Starbucks: My 3 Picks & Swaps

Pick 3 for Starbucks