How To Survive A Trip To Dunkin Donuts

Learn How The High Dieter Runs On Dunkin

I’m not sure if you’ve noticed it, but there seems to be a new Dunkin Donuts popping up on a different corner almost every week – And now they sell coffee too?  It’s almost as if they’ve become the new Starbucks!  I guess America does Run On Dunkin. The point is, with all of these Dunkin Donuts in close promixity, it’s very likely that you’ll end up in one of these places while you’re under the influence.  And with that being said, I’m here to show you how The High Dieter can go to Dunkin Donuts and successfully satisfy the munchies, while staying healthy at the same time.

Before I get into what you should eat, I’m going to point out a few misleading foods that you might think are okay, that you definitely shouldn’t eat.

Foods To Avoid At Dunkin Donuts

• Reduced Fat Blueberry Muffins: Yes, Blueberries are healthy.  And the words Reduced Fat sounds healthy.  Unfortunately, this muffin is bad news – It packs 430 calories, 9 grams of fat, 80 grams of carbs, and 41 grams of sugar, with just 2 grams of fiber and 6 grams of protein.
• Plain Unfrosted Munchkin: I know! They look so little and innocent.  And while there are some munckins you know are bad for you – yes, I’m talking about you Double Cocoa Creme Puff- you might think that the plain one is an okay exception.  Well, the bad news is – even the plain doesn’t have a place on The High Dieter’s place – Each little plain munchkin has 60 calories, 3.5 grams of fat, and no fiber.  And that’s just one bite!  Never have I met someone with the munchies who could say no after just one bite!
• Multigrain Bagel: The word multigrain probably sounds really healthy – and that’s why it’s one of the most misused and abused words by food producers around the world.  The High Dieter wants Whole Grains – not just multi grains.  While this bagel does pack a lot of fiber (9 grams), it also has 390 calories and 8 grams of fat.  You’d be better off getting a Plain Bagel and scooping it – but you’d be best off if you just said no to the Dunkin Donuts Bagel altogether.
• Oatmeal Raisin Cookie: The operative word here is cookie – Yes, while Oatmeal and Raisins both sounds healthy, in the context of a cookie, it’s not!  Avoid these 320 calories, 9 grams of fat and 33 grams of sugar.
• Coolatta – I didn’t specify because I mean all of them – While the calorie counts on one or two may seem relatively low to you , remember that almost every calories comes from sugar – these drinks are essentially pure sugar!

Okay!  Now that we’ve clarified what’s on our don’t list, let’s dive into some of the things that you can get.

High Dieter Approved Foods At Dunkin Donuts

• Large Flavored Iced Coffee with Splenda & Skim Milk: The key to being successful at Dunkin Donuts is satiating your sweet tooth and filling yourself up on a low calorie, tasty beverage – You get this in any Dunkin Donuts Flavored Iced Coffee – A large with Iced Coffe with Skim Milk and Splenda has just 60 calories – and it really tastes like a dessert – my favorite is Coconut.  And it also tastes great HOT – and it also lasts longer this way (and Dunkin lists it as having only 45 calories).
• Egg White Turkey Sausage Wake-Up Wrap: There are a lot of items even on the DunkinDonutsHealthy “DD Smart” menu that you should avoid.  This isn’t one of them – It’s got 150 calories, 11 grams of protein and just 14 carbs – while it does have 5 grams of fat, which is a little more than I’d like to have in a meal, if you fill yourself up on coffee, you shouldn’t need anything else, so it’s definitely not that bad.  Also, while Dunkin doesn’t explicitly provide the caloric and fat breakdown, if you order this without Cheese, not only will you cut out calories, but you’ll also trim at least 3 grams of fat.
• Egg White Veggie Wrap: Similar to the Turkey Sausage Wrap, this breakfast wrap, served all day long, has just 150 calories, 10 grams of protein and just 14 carbs – this also has a little more fat than I’d like to recommend with 6 grams.  And if you remove the cheese, the fat content will be around  just 3 grams.

While Dunkin Donuts clearly isn’t the best place to go for a nice healthy snack, it’s definitely possible for The High Dieter to successfully navigate the menu.  Unfortunately, Dunkin Donuts doesn’t yet offer whole wheat wraps/english muffins for their breakfast sandwichs, as well as fat free cheese – also, while they’re making an effort cater to The High Dieter with their DD Smart menu, most of what you’ll find on this menu isn’t really healthy – and I find this somewhat misleading.  However, if you focus your trip around one of their delicious coffees (Iced or Hot), and one of the 2 egg sandwiches above,  you’ll not only be stoned and satisfied, but skinnier too.  Enjoy!