The 1200-1300 calorie McDonald’s Eating Plan

mCDOnalds

So my recent trip to the McDonald’s corporate headquarters in Chicago was much more than just a behind-the-scenes look at what the new facility had to offer.  We also learned about the ways in which we can eat three meals from McDonald’s in a day and not break the calorie bank.

Many nutritional studies show that a healthy diet is 1200-2000 calories per day.  For those seeking to lose or maintain weight it has been suggested that you consume about 1200 calories a day.  On a recent trip to the corporate headquarters at McDonald’s I learned that you can eat 3 meals from McDonald’s in a day and remain within a 1200-1300 caloric intake for the day.  The best part about this is that there are options as well as some of your favorites on this menu.

Now before I go into the specifics, let me say this.  I am NOT a nutritionist or dietitian.  This is not an ad or endorsement to eat three daily meals at McDonald’s.  This blog is for informational purposes only.  I do not advocate eating fast food for three meals or daily for that matter.  What I do enjoy is showing healthy options when eating out.  A major thing that I noted is that many of McDonald’s food choices are very high in sodium.  So if you have hypertension, (as I do), please look at the amount of sodium in your food choices.

Ok here we go.

McDonald’s Breakfast options form 300 calories or less.

Egg McMuffin, (300 Calories)

The Egg Muffin is 300 calories and has 18grams of protein (great protein factor for those on high protein diets).  If you like yours with grape jelly as I do add an additional 35 calories for the jelly.  This can be paired with coffee (0 calories).  To keep your coffee calorie free I would add equal or a sugar substitute to black coffee to keep the calories at 0.

 

Egg White Delight McMuffin, (260 Calories)

This McMuffin made with egg whites instead of the entire egg comes in at 260 calories.  It also contains 16 grams of protein.

The Fruit and Maple Oatmeal (260 or 310 Calories)

The oatmeal can be enjoyed two ways, with brown sugar and without the brown sugar.  Without the brown sugar this menu item comes in at 250 calories and offers 6 grams of protein.  If you add the brown sugar the caloric intake goes up to 310 and the protein count remains unchanged.

McDonald's Fruit & Maple Oatmeal

Fruit & Yogurt Parfait (150 calories)

This quick and easy option comes in at only 150 calories.   It can be paired with one of the other breakfast menu options to have a hearty filling breakfast.

fruit and yougart

Lunch or Dinner Options

Salads

Here are several combinations/options available.  You can even have fries or dessert.  As with dieting enjoying things in moderation is the key.  Remember to eliminate words like large, supersized and extra from your ordering vocabulary.  Learn to enjoy 8-16 ounces of water about 30 minutes prior to your meal to eat less and stay fuller longer.  Again these menu items can be enjoyed for lunch or dinner.

southwest sald

Premium Asian Salad without Chicken (140 calories, 270 calories with grilled Chicken)

This salad also offers 7 grams of protein without chicken and 31 grams of protein with grilled chicken.

Southwest Salad (220 calories, 350 calories with grilled chicken and 520 calories with crispy chicken)

This is another menu item that packs a good amount of protein.  The plain Southwest Salad has 8 grams of protein, while the gilled chicken option contains 37 grams of protein and the crispy chicken add-on contains 28 grams of protein.

If salads are not what you want or if salad was your choice for lunch, there here are some dinner options for you.

McDonalds

Asian Grilled Chicken Sandwich (380 Calories, 37 grams of protein)

Filet o Fish (380 calories, 15 grams of protein)

Hamburger (250 calories, 13 grams of protein)

Cheeseburger (300 calories, 15 grams of protein)

McChicken Sandwich (350 calories, 15 grams of protein)

3 Buttermilk Crispy Tenders (370 calories, 28 grams protein)

6 piece Chicken McNuggets (270 calories, 15 grams protein)

Small Fry (230 calories, 3 gram protein) or you can order a Kid Fry for (110 calories, 1 gram of protein)

McDonalds-fish-o-filet-sandwich_Credit-Albert-Lynn-via-Flickr-CC-BY-NC-ND-2.0_CNA

Dessert/Extras

A Kids Ice Cream (45 calories, 1 gram of protein) no cone!

Apple Dippers (15 calories, 0 protein)

Drinks

Coffee (0 calories, 0 protein)

Diet Coca-Cola or other diet soda option (o calories)

So as you can see, there are a variety of combinations and/or choice for your culinary pleasure at McDonald’s.  You can enjoy three meals a day from McDonald’s and not go over your 1200–1300 calorie daily caloric intake.  I hope you find this information helpful make good choices when eating fast food.  As we can see it is possible to eat a hearty health meal for breakfast, lunch and dinner from a fast food restaurant and be full and satisfied.  Until next time!

Be Blessed, Be Fabulous

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Brunch with BMOA

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I recently had the pleasure of being invited to #BrunchwithBMOA at the new McDonald’s Headquarters in Chicago’s West Loop area.  It was a great behind the scenes tour which included an opportunity for me to work in their test kitchen! Not only were we able to experience the behind the scenes, we were also able to find out more about the work that #BMOA does in the Chicagoland community.  Just let me say that they do some amazing work.    That was an experience I will never forget.

The workspace is an awesome concept with no offices and a variety of different configurations and locations throughout the building for your to work.  What an awesome opportunity to have so many options when it comes to where you want to work when you want to.  There were lockers located throughout the building (for those who were wondering where you placed personal items).  There are 9 floors in the building including a rooftop bar, so there are a great deal of options available for where you can work.  For more about the workspace see the blog McDonalds Relocates their Headquarters.

The day started with food.  Of course it’s McDonald’s.  There were a variety of options available, from a concept sandwich sold in the UK with hash browns, bacon, egg and sausage on a tortilla, to yogurt parfaits and create your own McMuffins.  There was also juice and water.  Coffee was available at one of several drink stations located throughout the building.  Needless to say we ate well.  But that wasn’t it.

Another part of our tour was a meeting with one of the chef’s in the test kitchen.  We were able to see the layout of the McDonalds’s kitchen and then we were able to create a concept sandwich that is still in the development phase.  So technically we were product testers for a potential new menu item that may be in restaurants soon.

There were so many artifacts and memorabilia to see from the Happy Meal wall, which showcased every toy that was ever available in a Happy Meal, to the interactive displays.  There was also a historical area where we were able to experience some of McDonald’s first such as the First African American Owner/Operator, Herman Petty.  There is a McDonald’s restaurant on the first floor of the building which showcases global offerings on their menu.  The menu offerings change every three months.  This location also as a small private room for rent.

The tour was an exciting experience.  To go behind the scenes in one of the most recognized restaurants in the world was a pleasure.  I am thankful to the Black McDonald’s Owners Association for the opportunity as well as the swag.  More importantly for the ability to have the VIP behind the scenes experience.  Now to go back and try some of the items on the global menu.

Now in the next post I will share something I learned while on the tour.  How you can eat three meals at McDonald’s and remain under 1500 calories for the day.  Yes you can have McDonald’s all day and maybe not gain any weight.

Be Blessed, Be Fabulous!

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