The 1200-1300 calorie McDonald’s Eating Plan


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


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.


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)



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

Apple Dippers (15 calories, 0 protein)


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





Expo for Today’s Black Woman


state farm

This past weekend I had the pleasure of attend the Chicago Expo for Today’s Black Woman.  What a great time and what a well put together Expo.  The Expo has been held here in Chicago for many years (I am not quite sure of the exact number).  No matter how many years the Expo has been around they are still on the cutting edge of what is going on in our society and they make the weekend enjoyable and tiring (in a good way).

I spent my entire Saturday afternoon at the Expo and let’s say I could have left broke and tired.  The vendors were awesome.  You could purchase everything at the Expo from popcorn to purses and everything in between.  There were hundreds, may thousands of people in attendance and there was something to do for everyone.

Some of the highlights for me were the celebrities intermingled with the crowd.  There was Leon at a booth signing autographs, Sheryl Lee Ralph, the original DreamGirl!  working her booth, taking photos and selling t-shirts.  I was able to catch a panel discussion with the hilarious and talented Kym Whitley who and shared the panel with a local Chicago lifestyle blogger Swa-Rai.  There were even performances by Kelly Price and Tony Terry.

Despite all of these things, what would an Expo be without the participation of companies that make you feel and live better.  My employer, University of Illinois Hospital and Health Sciences System hosted a booth as well as the University of Chicago, several other clinics.  There were mobile on-site wellness clinics and rapid HIV testing available.  There was also an education pavilion with a host of schools providing information on everything such as seminary and advanced degrees.

This was my first time attending the EXPO in a few years, however it will bot be my last.  I am so pleased at the caliber of booths and presenters as well as how well the space was laid out.  I could have had a little more space within the aisles because it did get crowded and there were several bottlenecks of people. I would have also loved to see local small restaurants or chefs able to provide food service for the event instead of the well known and overpriced chains that were there.


Overall, I enjoyed myself and will make plans to attend again next year.  I appreciate the effort that went into making this year’s Expo a success and look forward to what the organizers will do in the future to outdo what they did this year.  If the Expo comes to a city near you make it your business to be in attendance.