When you stroll into a donut shop, weight loss isn’t usually at the top of your agenda. Those sugary delights might tempt your taste buds, but let’s face it—they’re not winning any health awards. Yet, as the old saying goes, “everything in moderation.” So, if you’re committed to your wellness plan, don’t fret just yet.
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If belly fat is your arch-nemesis, Dunkin’ might not be your first stop. But according to Terry Tateossian, a nutritionist, personal trainer, and founder of House of Rose, there are actually some menu items that can help you stay on track.
“Losing belly fat isn’t about being perfect; it’s all about consistency, protein, and maintaining stable blood sugar,” she explains. “You can enjoy that occasional Dunkin’ treat; just make smarter choices that satisfy your body’s needs—think protein and fiber over quick carbs.”
Many people feel like they have to dodge fast food entirely to stick to a healthy eating routine. But with a little savvy selection and effort, you can eat out without the guilt.
“Intentionality is key,” Tateossian states. “Structure your meals around what your body craves most, like protein and fiber, while leaving space for indulgences.” She adds, “A slice of pizza or a Dunkin’ breakfast won’t derail your progress as long as you’re mindful of your overall intake.”
Here are Tateossian’s top seven picks for healthier eating at Dunkin’:
Wake-Up Wrap with Turkey Sausage
Nutrition: per serving 1 wrap
Calories: 240
Fat: 15g (Saturated fat: 6g)
Sodium: 680mg
Carbs: 15g (Fiber: 0g, Sugar: 1g)
Protein: 11g
Instead of succumbing to a sugary donut, opt for the Wake-Up Wrap with Turkey Sausage (hold the cheese). Tateossian describes it as “portable protein without the overload,” adding that it “keeps you satisfied without the inevitable crash.” Want to level up your nutrition? Pair it with some fruit, a Greek yogurt cup, or even toss a scoop of protein powder in your coffee for a full meal experience.
Multigrain Brown Sugar Oatmeal
Nutrition: per serving 1 cup
Calories: 210
Fat: 1.5g (Saturated fat: 0g)
Sodium: 250mg
Carbs: 44g (Fiber: 5g, Sugar: 15g)
Protein: 5g
The Multigrain Brown Sugar Oatmeal can be a wholesome start to your day, but avoid adding the overly sweet stuff. “It’s a clean fiber option filled with whole grains that promote digestion and help alleviate belly bloat,” Tateossian notes. For a healthier twist, consider asking for half the sugar or sprinkle in some cinnamon to cut back on sweetness. Feeling adventurous? Enhance your oatmeal by stirring in 30 grams of protein powder to maintain your blood sugar levels.
Egg White Wake-Up Wrap
Nutrition: per serving 1 wrap
Calories: 180
Fat: 10g (Saturated fat: 4g)
Sodium: 470mg
Carbs: 14g (Fiber: 0g, Sugar: 1g)
Protein: 7g
If you’re in the mood for something light yet fulfilling, the Egg White Wake-Up Wrap fits the bill—just low in calories and packed with protein.
“For an added protein punch, double up or pair it with a Greek yogurt cup, collagen, or a protein coffee,” suggests Tateossian.
Iced Americano
Nutrition: per serving 1 medium cup
Calories: 10
Fat: 0g (Saturated fat: 0g)
Sodium: 30mg
Carbs: 2g (Fiber: 0g, Sugar: 0g)
Protein: 1g
For those on the go who need a caffeine boost, the Iced Americano with a dash of almond milk is a fantastic, low-calorie option that contains no sugar or fat.
Tateossian calls it “a metabolism-friendly drink, free from added sugars that won’t spike your insulin or thwart your weight loss efforts.” Just avoid those sugary syrups—if you’re craving some flavor, ask for unsweetened options instead.
Plain Stuffed Bagel Minis
Nutrition: per serving 2 mini bagels
Calories: 240
Fat: 10g (Saturated fat: 6g)
Sodium: 400mg
Carbs: 32g (Fiber: 2g, Sugar: 5g)
Protein: 7g
The Plain Stuffed Bagel Minis, oozing cream cheese, are “just the right amount for a carb fix without going overboard,” Tateossian emphasizes. Feeling adventurous? Toss in a hard-boiled egg or a few slices of turkey at home for a balanced snack.
Avocado Toast on Sourdough
Nutrition: per serving 1 piece
Calories: 240
Fat: 11g (Saturated fat: 1.5g)
Sodium: 530mg
Carbs: 34g (Fiber: 6g, Sugar: 1g)
Protein: 6g
Avocado toast is the trend that just keeps on giving—and for good reason. “With healthy fats that keep you satisfied and support hormonal balance, it’s key for weight loss,” Tateossian points out. The beauty of avocado toast lies not only in its taste but also in its versatility; she recommends adding “smoked salmon or a few hard-boiled eggs to create a complete meal.”
Classic Iced Coffee
Nutrition: per serving 1 medium cup
Calories: 5
Fat: 0g (Saturated fat: 0g)
Sodium: 15mg
Carbs: 0g (Fiber: 0g, Sugar: 0g)
Protein: 0g
Craving a caffeine lift without the sugar and calorie baggage? The classic iced coffee with skim or almond milk is your best friend—just skip that flavor swirl. “It’s a safe caffeine hit without the sugar rush,” Tateossian suggests, pointing out that most flavored syrups can pack over 30 grams of sugar. Yikes! If you need a little sweetness, try requesting one or two pumps of unsweetened flavoring and maybe even add some stevia or monk fruit at home.
So, the next time you’re pondering your Dunkin’ order, remember, balance is everything. With these insightful tips, you can enjoy your favorite treats while still moving toward your health goals.
Report By Axadle
