6 Breakfast Items at Starbucks that Will Lead to Weight Gain

Not surprisingly, most of my personal training clients are incredibly busy and must resort to whatever’s most available for breakfast. Unfortunately, many of the breakfast choices at Starbucks may reverse their (and your) weight loss efforts. Stay away from these choices if you’re trying to tighten not stretch the waistline of your pants.

Chicken Sausage & Bacon Biscuit


Calories 450, Fat (g) 22, Fiber (g) 1, Protein 26, Sodium 1160 (mg)

Double-Smoked Bacon, Cheddar & Egg Sandwich


Calories 490, Fat (g) 27, Fiber (g) 1, Protein 21, Sodium 910 (mg)

Sausage, Cheddar & Egg Breakfast Sandwich


Calories 500, Fat (g) 28, Fiber (g) 1, Protein 15, Sodium 920 (mg)

Seared Steak, Egg & Tomatillo Wrap


Calories 410, Fat (g) 18, Fiber (g) 2, Protein 21, Sodium 780 (mg)

Slow-Roasted Ham, Swiss & Egg Breakfast Sandwich


Calories 450, Fat (g) 22, Fiber (g) 1, Protein 24, Sodium 790 (mg)

Spicy Chorizo, Monterey Jack & Egg Breakfast Sandwich


Calories 500, Fat (g) 30, Fiber (g) 3, Protein 26, Sodium 860 (mg)

Personal Trainer Wisdom: I think we see a glowing trend among these Starbucks breakfast items: high amount of calories, fat, and sodium; adequate amount of protein; and very little fiber. Perhaps we’re being unfair to Starbucks….especially in comparison to other fast food competitors (i.e. the 1000 calorie options at McDonalds). There are always worse options, right?

Surprisingly, though, these choices are deceptively more dangerous than you think. Each sandwich is just a little “more and above” than what’s recommended for a healthy lifestyle (not just weight loss). If your healthy goal is only 350-450 calories and 20-25 grams of protein per meal, maybe you’re not doing too bad. What happens when you add 50 extra calories, twice the amount of sodium, and 12-24 grams of extra fat per meal (instead of 3-6 grams of fat), though? You might not realize that this subtle flexibility could be the reason why you’ve gained 1 lb of weight per year….for the last 20 years.

As the book Compound Effect explains, 50 extra calories and 12 extra grams of fat becomes troublesome when the pattern continues for every meal (not just breakfast) over the course of time. Consequently, you really won’t have any wiggle room for those days that you really indulge (like holidays and special occasions).

While I understand the need to grab something quick in the morning, don’t fool yourself into thinking that the amount of calories and protein make up the total equation. Ultimately, your health (and weight) depend on a balance of protein, fiber, healthy fats, vitamins, phytonutrients, and more. Do your homework and choose the best items ahead of time instead of choosing when in a rush.

Photo Credit:
Yelp .com: Do you have as much weight loss wiggle room as you believe choosing this breakfast option at Starbucks?

Article Credit:

Author: Michael Moody Fitness with nutrition facts from Starbucks . com.
6 Breakfast Items at Starbucks that Will Lead to Weight Gain
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