ohhh iced latte is for a free day, bc it has so much sugar and almost no nutrients. I wouldn't even go sugar-free on that one. Let me tell you, ever since I quit drinking alcohol (19 months  sober, yay!) I have been a starbucks ADDICT. I love love love their coffee and espressos, more than food sometimes. Of course, go there on your free day and get whatever floats you boat, but on reg. days I go with an iced cafe americano (espresso and coffee) or just a plain old iced coffee, maybe put a a stevia or something in there. If that's too bold, go with the protein frappuccino under the recipes on this site.

Ok, that's just a suggestion from a coffee/starbucks addict.

Yes, save it for a free day.  These are empty carbs that are not beneficial in any way, shape, or form to your transformation.  

Latte's are definitely not a great choice. I will say that I work them into my meal plans on Saturdays. :-) Truly they really don't provide the nutritional value that other whole foods can. However, I feel like I am treating myself for just one meal a week. This is just me. It keeps my head in the game. I am very specific about my latte' order and I have checked the counts to make sure it is somewhat reflective of fitting into "my" meal plan.

Starbucks - Tall, 1 pump sugar free cinnamon dolce syrup, skim milk latte'

The 1 pump of sugar free cinnamon dolce syrup is 5 calores and no fat.

The skim milk provides for 14 grams of carbs

Count this as your carb and add a carb control shake or cottage cheese.

Again, this is not a recommendation. This is one time a week, on meal,  for me that I feel like I am treating myself. It meets the counts but really lacks the fuel needed for your body.

I can attest to Renee's specificity (is that even a word??) on her lattes!! She ordered mine the day we met in Jeff City!  It was great, both the latte and meeting Renee!! :)

Oh and the almonds...I believe around 15-17 are 100 cals and are a fat so maybe save for free day as well...

I am personally very careful with almonds too.  It takes a lot to get the protein you need but the fat content is astounding - mind you, it's the good fat but it is still a lot.  They aren't something I would incorporate daily into my meal plan but on occasion, sure.

The nut/peanut butter battle depends on the person, to me. Personally, I get a serving of nuts in every day bc I don't eat any eggs or meat, and the dairy I eat is very low-fat. Nuts are my main (and most days only) source of fat along with olive oil.

When you are in that situation you most definitely to find other sources of good protein and nuts are that for sure.

love the feedback! (why did I wait 7 weeks before getting on here?) Keep it coming! Thank you!

Isn't this place AMAZING???? You will never want to leave now, like me! :)