Starbucks Diet: Where the Trendy Get Thin

By Nicole German (RD, LD)

starbucks-dietThe Starbucks Diet is based on the story of a librarian, Christina Hall, from Virginia who lost roughly 80 pounds by eating Starbuck’s food.

Since this story broke, people are probably running to Starbucks thinking they can get skinny too.

History merely repeats itself since not so long ago people were flocking to Subway after Jared lost weight with their food.

But, Starbuck’s is full of sugary frappuccinos, lattes, and high calorie pastries!

How can someone possibly lose weight while eating at a coffee shop?

Starbucks Diet Meal Plan


Choose One: 

√ Spinach and feta breakfast wrap

√ Oatmeal

√ Chicken sausage egg white wrap

√ Turkey bacon and egg white sandwich

These choices are all 320 calories or less.

Most of these use whole grains except the turkey bacon sandwich.

Beverages: Black Brewed Coffee, Americano, Nonfat Misto, Tazo Tea

These range from about 0-70 calories when no-calorie sweeteners are used.


starbucks-lunchChoose one:

√ The chicken Santa Fe panini

√ Ham and swiss panini

√ Tomato and mozzarella panini

√ Roasted vegetable Panini

√ Turkey and swiss sandwich

These are all 400 calories or less.

My main complaint with these is that the panini’s are made on a white flour bread.

Beverages: Iced Brewed Coffee, Iced Green Tea, Starbucks Refresher

These range from about 0-70 calories when no-calorie sweeteners are used.


Choose one Bistro Box:

√ Cheese and Fruit

√ Chicken and Hummus

√ Chipotle Chicken Wraps

√ Goat Cheese Garden Veggies Box

√ Protein Box

√ Salumi and Cheese

√ Tuna Salad Box

Most all the choices are between 220 and 380 calories with the Cheese and Fruit at 480 calories.

Most all the boxes contain some type of fruit or vegetable.

Beverages: Black Brewed Coffee, non-fat Cappuccino, Iced Green Tea, Starbucks Refresher

These range from about 0-80 calories when no-calorie sweeteners are used.


starbucks-fruit√ Fruit cups

√ Bananas

√ Packages of nuts

These range from 80-120 calories.




Total Daily Calories: 1,000-1,540


This was the foundation for Christina Hall’s diet. She said she ate oatmeal and black coffee every morning, and then a sandwich or snack/meal box for lunch. It makes perfect sense that she lost weight doing this since her total calories from Starbucks at breakfast and lunch would only average about 600 calories.

Foods to Avoid

You must limit all of the pastries, cakes, and yogurt parfaits.  There are many beverages that come pre-sweetened (Green Tea Latte), so avoid those.

Last, milk based beverages can rack up the calories fast. Even a 16oz non-fat latte is 130 calories!

Moderation is Key

You can eat out at many restaurants and lose weight, just like Jared from Subway or Christina at Starbucks. They both ate carbs and still lost weight. For many people, it is all about how many calories you consume.

The types of foods matter, but as long as there is not too much of a diet extreme, the diet is usually successful. Once again, everything in moderation wins.

Do you eat the food at Starbuck’s?


  1. Walter & Shinishqua Goreganson

    I thought this diet would work but the only thing I’m losing is my money. Cantaloupe not worth it. This diet is almost as trash as my side chick.

    • Nicole German

      Sorry you feel that way, Walter. Hopefully you learned some good information. I hope your wife doesn’t read your comment…

  2. kevin is a watermelon

    cantaloupes suck

  3. NO

    super helpful! thanks! <3

  4. Susan Levy

    When I am on the road, I always look for Starbucks Oatmeal. It’s nutritious and delicious. Since I take the extra time to have a good breakfast at home before going to work, I hope our subject will figure this out, too. However, we know the reality is that most Americans eat 1-2 meals out daily, so if this gets her started down a healthier path by restricting herself, then good for her. I hope she’ll review what’s sustainable over her life and move to the next level of cooking for herself.

    • Ted

      I’ve had it and it is good. But, I heard from an employee that it’s just quaker oats repackaged… You could buy a whole can of oatmeal for the price of one little serving at Starbucks….

  5. LK

    Who can afford this? I eat a packet of low sugar, store brand oatmeal at home and brew my own black coffee. Then nuke a Tyson’s frozen chic breast to take for lunch. (low fat, only about 110 calories..these things have really helped me to lose weight) and pack an apple or pear with it. A couple low fat string cheeses too, for a.m. and p.m. snacks. This diet has really worked for me and a lot cheaper than eating out all the time.

  6. laura

    starbucks is really healthy it all depends on what u eat

  7. Alen Agaronov

    Starbucks promoted weight loss?

    Not the most inspiring news to hear, considering Starbucks is currently trying to revamp their business model to offer more food, as in packaged meals. Just as we promote the whole foods diet, something such as this would bring us back a few years. And Starbucks is strong enough to have a descent impact.

  8. Claire E.

    The food choices all sound simple and pretty healthy but this diet does include a lot of carbs and not many fruits or vegetables. I would love to be able to buy healthy premade meals like this for everyday but this isn’t a practical diet plan that someone could easily follow. This would get really expensive really fast. I think I will stick to trying to exercise and make good healthy food choices when I can!

  9. The one

    Is this a joke ?? This “diet “is expensive and not good. It barely includes just fresh vegetables and super foods . It’s a shame that there is not one mention of the one word Americans most struggle with : Exercise.

    There are 2 parts to losing weight !

    1. Eat lots of fiber , antioxidant foods, cruciferous vegetables, Beans, and lean protein , olive oil , ground Flaxseed, All berries, Whole grains, Only water.

    2 .Exercise for at least an hour a day. Some running and weight lifting . Hardest part , that’s why people ignore it.

    Follow these VERY simple guidelines for a month and let us know how much you lost of that waistline ?

  10. Spectra

    Starbucks coffee always gives me horrible diarrhea, so I guess THAT would make me lose some weight right there. That being said, I’d go broke if I bought all my food at Starbuck, especially when you can make much better coffee or tea at home. And oatmeal/chicken and hummus/etc. is all much cheaper if you make it yourself. I think I’ll save my money and pass on this one.

  11. Karen

    I wonder what this cost her daily ?

    • Ted

      I would say that she would have spent 20-30 dollars a day depending on the drinks, meals chosen.

    • Jim

      Probably for that amount of money you could use a good diet delivery service. However with the starbucks way you’re not even doing any prep or cleaning up!

      Good post.