The 1200-1300 calorie McDonald’s Eating Plan

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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.

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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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Where Have I Been?

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The honest answer is nowhere.  The even more honest answer is at home and at work.  This entrepreneur life is hard and there are times when enough just isn’t enough.  I have been diligently working on building my seven streams of income, but the streams are just drops right now.  I have missed blogging conferences and other opportunities because honestly I have been working on and growing my businesses and my brand.

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No don’t think I am making any apologies, because I am not.  I have to do what I gotta do, no matter what so that is what I have been doing. I have been trying to be diligent in positing on Social Media and was even able to parlay my social media expertise into a social media management opportunity.  Its all coming together but I have to remind myself often that this life is a marathon not a 50 yard dash.

So if I miss some events, if I miss calls and don’t return them for days understand that I am working on building my empire.  For me that is brick by brick, nail by nail, screw by screw.  It is hard work and labor intensive but it is what I want and what is right for me.  I am learning to work smarter not harder and I see the empire coming together, little by little, step by step, victory by victory.

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If you haven’t already stop by drsharice.org and subscribe to my blog there and see where I will be headed next on my way to empire building.  You may want to keep checking the coming events section because the way my work life is set up for the next few days I may be a little delayed in updating.

I miss you guys and will do my best to post more and update more often.  Until next time.

 

Be Blessed and Be Fabulous!

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