Today i’m going to show you how easy it is to turn a ‘well balanced’ relatively macro friendly meal into a massive overconsumption of calories. We can all agree that the average American is far more likely to eat out for lunch than they’re to make their meals and take them to work with them. It’s seen as more sociable to eat out with your colleagues than to stay in your workspace and eat a lunch packed from home. It’s also easier to whip your wallet out and pay someone else to make your food than it’s to make the food yourself. I choose to prepare my meals 99% of the time because it keeps me on track to achieve my goals, I know what meals to eat to hit my macros and it also saves me money. With that being said, there are occasions that we eat out more often than we would like, and when this happens, it’s important that we understand how to make the right choices to keep us on target.
I’m going to show you how easily a 600 calorie meal can turn into a ‘fat fest’.
Lets use Moe’s as our first example.
A chicken burrito bowl with rice, black beans, peppers and guacamole
594 calories, 74g of carbs, 38g of protein, 15g of fat
The same burrito bowl with chipotle ranch as a dressing
894 calories, 78g of carbs, 39g of protein, 46g of fat
The same burrito bowl with chipotle ranch and chips with a side of queso
1404 calories, 131g of carbs, 50g of protein, 109g of fat.
By simply adding chipotle ranch, chips and queso, your calorie intake for the meal has more than doubled and you have close to 8x more fat than before. We haven’t even added a drink at this point. If you have sweet tea or a soda, your calories will be going up again!
Next example, Longhorn
6 oz sirloin steak with a baked sweet potato (no sugar, butter or other extras)
524 calories, 47g of carbs, 40g of protein, 15g of fat
6 oz sirloin steak with parmesan crust and a baked sweet potato with butter and sugar
1090 calories, 74g of carbs, 58g of protein, 59g of fat
Remember, we haven’t even added the bread and butter or a drink yet! Just by adding a cheese crust to the steak and some butter and sugar to the potato, your calorie intake has doubled.
I’m not going to overload you with examples as I could go on and on. By adding ‘small extras’ to your meal, you’re potentially doubling your calorie intake. All of these things could be the difference between you being in a calorie deficit (weightloss) or a calorie surplus (weight gain). This also outlines the importance of tracking what you’re consuming, especially when eating out. Make better choices. Ask yourself this, do i really need all the extras?
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