Why swap it
Pastries, muffins, and bagels are refined flour and sugar together, often with a lot of fat. They're also an easy daily habit that rarely registers as a meal.
Best choices
These fit the Weigh to Stay approach: real food, with refined carbs and added sugar kept low.
- Almond-flour or coconut-flour baked goods. Homemade or store-bought. They satisfy the craving with far fewer carbs, but check the sugar.
- Protein muffins. Look for ones where protein is high and sugar is low.
- Plain Greek yogurt with berries and cinnamon. Sweet, creamy, and filling, without the flour.
In moderation
Better than the original, and a fine everyday choice. Just keep the portion reasonable.
- The real thing, occasionally. A pastry on a special occasion is fine. It's the daily habit that's worth swapping.
My go-to picks
The specific brands I buy and use myself are coming soon.
Shopping tip
If the coffee-shop pastry is part of a routine, change the routine: order your coffee and walk past the case, or bring your own treat from home.
← All Healthy Food Alternatives
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