Starbucks is a popular choice for my family in the mornings, especially when we’re pressed for time. It’s a place where I can grab a much-needed caffeine boost, and there’s a variety of tasty food options to satisfy both me and my kids. However, when trying to shed some pounds, choosing your order wisely is crucial, as not every menu item is conducive to weight loss. According to Madison Shaw, a registered dietitian at Life Time Miami at the Falls, it’s important to select choices that offer the best value both financially and nutritionally. She advises looking for meals that provide at least 20g of protein—ideally closer to 30g—along with some healthy fats and fiber to ensure the meal is satisfying, stabilizes blood sugar, and tastes great. Wondering what to order on your next Starbucks visit? Here are Shaw’s top five recommendations to help you lose those stubborn love handles.

Egg Bites

If you’re seeking a protein boost in the morning, consider ordering Egg Bites, a scrumptious dish that inspired many imitators. “Egg Bites are a favorite,” Shaw shares. “They offer between 15–19g of protein, accompanied by some fat to promote fullness and maintain stable blood sugar levels. They may be small, but they’re a powerful option that can keep you satisfied for over an hour.”

Steel-Cut Oatmeal

Another nutritionist-approved choice is the steel-cut oatmeal. “For a more well-rounded breakfast, pair the egg bites with the steel-cut oatmeal. The oats contribute an extra 5g of protein, creating a balanced and satisfying meal that won’t cause your blood sugar to spike,” Shaw explains.

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Spinach, Feta, and Egg White Wrap

One of my personal favorites is the spinach, feta, and egg white wrap, “another great option,” Shaw agrees. “It’s a balanced mix of carbs, protein, fat, and fiber, all for only 290 calories. You can always pair it with a set of egg bites for a total of around 35g of protein if you’re looking to increase your intake,” she says.

Grande Latte with Milk

As for a healthier drink? “My personal go-to is a Grande latte with cow’s milk,” Shaw reveals. “Surprisingly, it offers around 13g of protein. Pair that with the egg white wrap or egg bites and you’ve got a blood sugar-friendly, satisfying breakfast on the go. I also keep some collagen powder with me to add to my coffee for a little extra boost.”

Eggs and Gouda Protein Box

If you are looking for a mid-day meal on the go, head over to the refrigerator grab-and-go section. “For lunch, I love the Eggs and Gouda Protein Box—it’s a convenient, balanced option that checks a lot of nutritional boxes,” Shaw says.