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Who doesn’t love an excellent cup of coffee?  The quiet morning, the promise of a new day, and a hot beverage in hand make for a morning rush of hope. According to the USA today, 83% of adults drink coffee. That’s roughly 587 million cups of coffee consumed per day or 3 cups a day per person.

Now that’s a lot of caffeine!

Coffee Love

In an article in the Harvard Gazette titled, How Coffee Loves Us Back, research revealed that coffee has some major health benefits. Scientists have identified at least 6 genes related to coffee. That means part of our DNA actually responds to the exposure to coffee. Coffee has also been identified to protect people against Type 2 Diabetes and Parkinson’s disease.

Although research continues on coffee science, the notion exists that coffee does have positive health benefits when consumed in moderation.

How do you like your Cup of Joe?

Coffee houses have become a mobile office, a social watering hole, an artist outlet, and a multi-billion dollar industry. I love a great authentic coffee shop; it’s peaceful, encourages creativity, and smells so darn good. But the reality is it’s sugar-ific and can be just plain expensive.

Starbucks is one of the leading coffee distributors in the U.S. According to Starbuck’s website, their Grande White Chocolate Mocha (16 oz, with 2% milk) contains 9 grams of fat, 54 grams of carbohydrates and 10 grams of protein.  Just to give you a comparison on carbohydrates that’s equivalent to 14 teaspoons of table sugar or roughly 1 cup of white rice.

There are many drinks Starbucks offers that fall far under this macronutrient content but this one alone causes you to stop and rethink your drink in the drive-thru. Instead, try these healthy coffee recipes that I use and love!

(Want to learn how to fill your body with real food to look and feel your best? Check out my Feel Amazing Naked challenge by clicking here.)

Healthy Coffee Recipes 

Coffee at home can be even better than that coffee house drink because you can control it 100%.  You can pick your ingredients, your temperature, your favorite mug and enjoy it for a far less dollar and caloric value.  Because I want to look at out for both your help and wallet, I’ve put together for you some macro friendly and healthy coffee recipes.

The AWalk Special

This is my morning go-to For years I loved Bulletproof coffee. A bit of coffee, grass-fed Kerrygold butter, MCT Oil or coconut oil all blended together for a thick rich coffee experience. When I started being more macronutrient aware I realized that my awesome BP coffee was really intended to be a stand-alone meal both micro and macronutrient wise. I decided to find an alternative that satisfied the full mouth taste and was dialed back in macros.


8-12 oz coffee

1/4 cup of milk of your choice (2% or skim cow’s milk, almond, coconut)

1 tablespoon Pure Maple Syrup

⅓ teaspoon of Kerrygold Butter

I combine all ingredients in a super awesome mug and use the most amazing gadget to froth it together. For years I used a small blender but the pressure of the heat would cause the seal to leak and make a mess. I stumbled across the Aerolatte Frother and it changed everything.

You place the frother directly into your coffee and blend. It’s quiet (you don’t have to wake the kids for your coffee), it’s quick, and it’s easy to rinse off. The butter provides a rich thickness, the maple syrup a hint of sweetness and the taste is amazing!

If you want to add both macro and micronutrient benefits to that morning cup of joe, add 1-2 scoops of Vital Protein collagen peptides. You can read more about its benefits here.

Total Macros in the Mug: 4 g of Protein, 18 g of carbohydrates and 3 grams of fat

(I used 2% Milk for above macro content).

The awesome part of any recipe is that it can be tweaked to meet your needs. Use a skim milk or less butter to dial down fat or more of it for a fuller coffee with higher fat content. Try 1 teaspoon of maple syrup to reduce carbs versus a tablespoon

Cold Brew

Sometimes a hot cup of coffee just doesn’t sound good. In the dead of summer, a nice smooth iced coffee drink hits the spot. Cold Brew coffee is a major trend in coffee consumption and I am embracing it fully. A well spiced and flavored cold brew can easily replace the need for any sweetener needed. My favorite grocery shelf cold brew so far is Chameleon Cold-Brew in the vanilla flavor. It’s delicious, smooth and has a distinct flavor that can stand alone. I love to add a bit of milk to it (whatever type you like) to break the acidity and add a smooth finish.

Total Macros in the Mug (well, cup in this case): almost 0 from the coffee — and minimal quantities depending on what milk, if any, you use.

Add Spices To Favorite Coffee

Add spices to your coffee to change the flavor to avoid adding sweeteners, allowing you to spend your macros in other places. Try a sprinkle of cinnamon or cocoa in the grounds before or after brewing. Add a ¼ tsp vanilla after you brew your to give an excellent finish. I love to add a little pumpkin spice to my coffee during the fall for my own version of a pumpkin spice latte. With that unique taste from the spice, all you need is a little milk to top it off and BOOM! Total game changer in that coffee mug.

Enjoy a new coffee experience. 

The coffee experience is personal and for me changes depending on my mood, the weather, and my macros.  I encourage you to mix up that morning coffee routine and elevate your coffee game by trying something new.  Your health and wallet will thank you!

What are your favorite healthy coffee recipes?

Work Hard Be Kind,


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