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

pink-lips

 

 

 

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Mental Health Awareness Month

mental Health awareness month

We are approaching the end of the month of May, and if you knew it or not, May is officially, Mental Health Awareness Month.  There are so many things that could be address or discussed regarding this issue, however I feel that it is important to note one simple thing:  Mental Health Matters.

No matter you race, color, creed, religion or financial status, Mental Health Matters.  We all have moment of the need for mental health treatment, and the real issue is that not many of us seek that treatment when we need it.  We turn to substances, people, things or we go into avoidance mode.  Because we don’t know how to deal with things, we choose to simply not deal with them.  This serves no one.  It definitely does you no good.

Mental Health stats

I too have had moments where I have been depressed, down, extremely sensitive and unable to adequately express my emotions.  I have been to counseling, and as a therapist and coach I have counseled others.  I know hurt pain, loss, rejection, loneliness,  sadness and grief.  I have watch loved ones die, I have seen the effect of addiction and I have had to make medical decision for my parent not knowing if he would live or die.  At some point in time we all endure some or most of these things and it takes a toll on our mental health.

As we near the end of Mental Health Awareness month, I want to let you know that you are not alone on this journey.  There are people who are here to listen to help and to just be there if that is what you need.  I have some amazing friends, those who will just hold the phone while I cry, those who take me out for ice cream, and those who know those things I may be ashamed or embarrassed to share with anyone else.  Other than going to see my therapist, who may not always be available when I need her, these people help me to survive.  They are my life line.

mental health matters

My advice would be to seek help if you need it.  If you don’t feel like yourself, if you feel loss, down, discouraged, if you lack the energy or the desire to do anything or go anywhere, you need to consider talking to someone.  You do not always have to go and find a high priced prestigious therapist.  There are lots of free resources that can get you started on your journey to healing.

The first place to start is with your health insurance.  If you have health insurance, contact you insurance provider and ask about mental health services.  For most employer provided insurances the information may be on your insurance card.  If you are uninsured or if your employer does not provide mental health services organizations such as NAMI: National Alliance on Mental Health have locations around the world that can assist you.

The second thing I would suggest is to build a support system.  Find people who will avail themselves to you, people who will listen and people who will be encouraging but not participate in a pity a party.  People who will help you move past the rut you may find yourself in.  And also be ready when you can to reciprocate when needed.

Finally, do not let stigma keep you from receiving the help and assistance you deserve.  Know that there is nothing, absolutely nothing wrong with mental illness or asking for help.  Millions of people suffer daily and while many do not receive the care or treatment they deserve, millions are speaking up and speaking out daily.  You are not alone on this journey.  It is absolutely ok to ask for and receive help.  Most of the time it is only a phone call away.

Be Blessed! Be Fabulous!

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