The Best Ways To Enjoy the ‘Meatless Mondays’ Deal at Starbucks, According to Dietitians

Photo: Stocksy/Jeremy Pawlowski
Starbucks is giving everyone a little more incentive to eat a plant-based diet in 2021. From January 4 to January 25, the first-ever Meatless Mondays promotion at Starbucks allows you to save $2 on select vegetarian breakfast sandwiches.

There are three items included in Starbucks Meatless Mondays: The Impossible Breakfast Sandwich, Southwest Veggie Wrap, and Spinach, Feta, & Egg White Wrap. Each meal is a delicious way to kick off the week, and cutting back on meat—even for one day!—does good for your body and the environment.

"I love when businesses help people eat more vegetarian meals," says Amy Gorin, RDN, a plant-based registered dietitian nutritionist in Stamford, Connecticut. "Cutting back on red meat intake can help reduce saturated fat intake, which can help cholesterol levels and heart health. And if that red meat is processed, doing so will also help reduce cancer risk."

Experts In This Article

When you take part in Meatless Mondays, you're making more space for veggies. "Any excuse to add veggies to your daily routine can add health benefits. Plants are full of vitamins, fiber, antioxidants, and minerals, which support health from our head to our toes, fight disease, boost immunity, and can assist with weight management—especially when you rely on fast food for nourishment," says Amy Shapiro, RD, the New York City dietitian behind Real Nutrition. "Making a few meals a week completely meatless means you're increasing all of the above at least twice a week."

All in all, enjoying a meatless breakfast on-the-go once a week can be a great way to dip your toes into meatless meals. Here's what the experts think of each pick.

What to order from Starbucks for Meatless Mondays

1. Feta & Egg White Wrap, $4 ($2 with discount)

starbucks meatless mondays
Photo: Starbucks

Gorin loved this wrap before Meatless Mondays, so the discounted price is an added bonus. "The feta wrap is my go-to recommendation for Starbucks sandwiches," she says. "I like that you get some veggies—spinach and tomatoes—in a whole-wheat wrap that offers filling fiber. Plus, you get 20 grams of satiating vegetarian protein to help keep you fuller for longer." Shapiro loves it, too, saying it's a tasty way to incorporate greens into your day: "You'll get antioxidants such as lutein and zeaxanthin from the greens, which protect your eyes from blue light," she says.

2. Southwest Veggie Wrap, $5 ($3 with discount)

starbucks meatless mondays
Photo: Starbucks

Shapiro is a big fan of this veggie wrap. "I love the addition of beans, eggs, veggies, and fiber from the wrap," she says. "This is a hearty option that uses whole foods to provide fiber to keep you full instead of meat." It also gives you a whopping 24 grams of protein. One thing to keep in mind is that Gorin says the 590 calories per serving is on the higher side for breakfast, and the sodium content is high as well.

3. Impossible Breakfast Sandwich, $5 ($3 after discount)

starbucks meatless mondays
Photo: Starbucks

While the Impossible Breakfast Sandwich is delicious and worth a try (the meatless sausage is super realistic!), it's something you may only want to order occasionally. "You get 21 grams of protein, which is great, but the saturated fat is on the higher side," says Gorin. You're also not getting any veggies. And Shapiro agrees: "I tend to lean away from processed foods when possible. I'll always go for whole food options first," she says.

How to order a dietitian-approved drink at Starbucks:

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