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






McDonalds Relocates their Headquarters

Recently, I had the very special privilege of taking a behind the scenes tour of the new McDonald’s headquarters in the West Loop, thanks to an invitation from the Chicagoland Black McDonald’s Owners Association (BMOA).  The new headquarters, on the site that once housed the Oprah’s Harpo Studios, fits right in with the industrial feel of the West Loop of Chicago.  However once you enter the building you realize that you are not at Harpo anymore.


From the moment you enter the building, there is a quiet serenity that overtakes you.  There are large TV monitors with McDonald’s advertisements along the wall, and a few places for your to sit and the famous drink station that I fell in love with at Hamburger University Years ago.  There is also a large hanging sculpture hanging from the ceiling made entirely of McDonald’s kitchen equipment.  However, the feel of this place is a lot different from the Hamburger University where I attend some leadership trainings for my church.

Lobby Sculpture Made from Kitchen Equipment

Before I get into all things McDonald’s the memorabilia, the wall of history and the ground floor McDonald’s with International menu offerings, let me just talk about the work atmosphere.  For a person who has worked in the classic cubicle and the office with a window and one without, to a hospital inpatient station enclosed by glass, this is a dream location to work.  Actually, there are no offices at this location.

The 9 story building houses open workspaces, some non traditional bar height workspaces and is equipped with a quiet room for those who may want to get away to work in a quiet area.  There are also conference rooms, a test kitchen an auditorium equipped with outlets where workers can plug in phones or laptops for note taking during town hall style meetings.  There are drink stations throughout the facility serving hot and iced coffee or your favorite fountain beverage.  Their is also spaces where employees can purchase food without going down to the first floor restaurant.  The 9th floor includes a rooftop bar and a beautiful fresh air patio that is included with comfortable furniture and relaxing city views.

The smaller conference rooms are completely state-of-the art and have large projection screens, plenty of outlets, windows and comfortable seating.  It was definitely not your traditional conference room.  There was plenty of window seating, so no more standing at the back of the conference room.  The conference room we were in as well as the others we passed on the way were walled by glass.  While there was not a lot of activity going on while we were in the conference room I am sure that they are all probably sound proof.

Window seat in conference room

What would it be like to decide which space you wanted to work in on your way to work?  How cool would it be to be able to discover different international offerings McDonald’s has on the menu?  How convenient would it be to not have to run to the nearest Starbuck’s or coffee house when you can walk to the end of the hall and grab coffee or your favorite fountain beverage?  Honestly, this trip had me considering putting in an application for a corporate position with McDonald’s.


While we were there we were also graced with the presence of  a long time McDonald’s employee, Christa Small, Sr. Director of US Operations Business Services.  She talked about her journey of starting in a local suburban Chicago restaurant, working summers as a teen, then working summers through college to graduating college and becoming a corporate employee.  Not only did she share her professional journey, she shared some of her personal journey a journey that showed how the company supported her and her family during some difficult times.

Christa Small

We also watched a video about the great work that the Chicagoland BMOA does in and for the community.  Specifically, the video showed the outreach efforts BMOA does during the Thanksgiving season.  Not only did they provide a truck load of turkeys, they sent families home with everything needed to make a complete Thanksgiving meal.  For me the video had me in tears, because it showed how appreciative the people were for the things the owners association did for the community.  I am thankful to the Chicagoland BMOA for the opportunity to tour the new headquarters but more than that to catch a glimpse of the heart and soul of the company, the part of the golden arches that we don’t get to see everyday.

This is only the behind the scenes look at what I was able to experience during the tour.  Stay tuned for my personal experience and see my day of working in the McDOnald’s kitchen.

Be Blessed Be Fabulous,