Category Archives: Nutrition

All about my consumption.

Quick Low Calorie Meals – The Playbook!

One of the things that Tyler talks about over on 344pounds.com is to have some sort of “go to” low calorie dishes that are quick and simple to make. I believe this is an exceptional idea and is key to managing a healthy and proper lifestyle!

Let’s face it, with today’s fast paced environment and the stresses we endure at work, the last thing we all want to do is go home and cook. It can be tiresome, long, and frankly… time consuming. Sometimes, we feel it may just be easier to eat the 700 calorie burger and fries from the local fast food joint. I know, I have done it before. In fact, the night I did that is the single night I can point back to that I did not want to be this person anymore. I literally had a meal that totaled 1100 calories, and wasn’t very satisfying. From that night on, is when I was serious about changing my life.

I like to call these “quick and healthy meals” my Playbook. Having a Playbook is tremendously effective and allows you to craft your lifestyle change around every meal. It gives you an idea of what to go out and purchase at the grocery store, what to pack for lunches the night before.

Think about it, do you think NFL teams go out there and just start orchestrating plays? Even Peyton Manning would fail if he started barking assignments to every player, “Dallas.. you run out 10 yards, and turn right… Pierre, go deep… Center, you blog left. Left guard, block left. Left tackle, double team the guy the guard is blocking.. etc etc”. It would take hours to complete a game, would confuse many of the players, and honestly- it just wouldn’t work. They memorize a Playbook and that is how the succeed. Now apply the same concept to your kitchen- if you go in without an idea of what you want to do, what to defrost, what to cook, etc.. you will only become frustrated and it will be a long night! Creating a playbook  is how you can succeed, just as the pros do in the NFL! It will keep you organized and prepared to save you time and energy! I will outline 3 of my favorite meals in my Playbook for each meal, and offer some tips! These are not sexy or fancy dishes by any means, they are simply my favorite “quick and easy” recipe plans.

Breakfast

Breakfast #1 Yogurt & Banana
Low Fat Lite Yogurt – 80 Calories
Medium Banana (~7 inch) – 100 Calories
Total Calories: 180 Calories

Breakfast #2 Bowl of Cereal
Fiber One Honey Clusters – 160 Calories
1/2 Cup Skin Milk – 40 Calories
Total Calories: 200 Calories

Breakfast #3 Saturday Morning Special
2 Slices Oscar Meyer Turkey Bacon – 70
2 Scrambled Eggs – 200 Calories
Total calories: 270 Calories

Lunch

Lunch #1 Turkey Sandwich and an Orange
6 Slices of Hillshire Farms Turkey – 50 Calories
2 Slices of Low Cal Wheat Bread – 75 Calories
Yellow Mustard As Desired – 0 Calories
1/4 Sliced up Tomato – 7 calories
1/2 Cup Iceberg Lettuce – 3 Calories
Orange – 85
Total Calories: 220 Calories

Lunch #2 Peanut Butter and Apple Sandwich
2 Slices of Low Cal Wheat Bread – 75 Calories
1 Tablespoon of Peanut Butter – 100 calories
1 sliced skinned apple – 50 Calories
Total Calories: 225 Calories

Lunch #3 Select Harvest Light Soup
1 Can Southwestern Style Vegetable Soup: 50 Calories
10 Low Salt Saltine Crackers – 130 Calories
Total Calories: 180 Calories

Dinner

Dinner #1 Turkey Breast & Broccoli
1 4oz Turkey Breast – 120 Calories
Any low sodium season, season to taste – 0 Calories
2 Cups of Steamed Broccoli – 50 Calories
Total Calories: 170 Calories

Dinner #2 Turkey Tacos! (2)
1 4oz Turkey Breast sliced into strips – 120 Calories
Any low sodium seasons, season to taste – 0 calories
1 Cup of Iceberg Lettuce – 6 Calories
1/2 Cup Chopped Tomatos – 14 Calories
2 6″ Mission Foods Wheat Tortillas – 160 calories
Total Calories: 300 Calories

Dinner #3 Pork Chop and Green Beans
1 4oz Centercut, Boneless Porkchop – 235 Calories
1 Cup of Steamed Green Beans – 35 Calories
Total Calories: 270 Calories

Those are the top 3 dishes for my meals in my Playbook! Now these may not be your favorite, or may not be the easiest to you. However, they are what work for me. They are all quick, easy, and portable. You may feel free to try some of my meals, or create your own!  The point is you need to find a solid core of foods that you enjoy cooking, enjoy eating, and are quick and easy. It gives you a solid plan for the day and keeps you from making that 1100 calorie pit stop on the way home.

One thing you will also notice, is that I eat a lot of turkey. I rarely ever eat beef, ground beef, etc. Turkey is such a great substitute. For example, 1 4oz slab of Turkey breast is 120 calories, 1.8 grams of fat, and 19 grams of protein. My point here is that, if you can- find a healthier substitute! By substituting healthier options for your meals, you can cut calories significantly. Go for the leaner cuts of meat, steamed vegetables, etc.

One small note, I am an avid supporter of taking a daily multivitamin. I would say a large percentage of the population does not consume the right portions of every food group to get the vital vitamins that your body requires to function properly. I use the Walmart brand Men’s  One a Day equivalent. Has the same amount of vitamins, just 1/4 the price. I paid $3.50 for 100 tablets. If you don’t believe it is necessary, take a look at the supplemental facts of one of these tablets here.

Hopefully, this will get you motivated to generate your own Playbook and get you rolling on an effective and continuous change to maintain a healthy and balanced lifestyle!

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1200 Calories

After doing quite a bit of research, I have decided to limit my intake of calories to 1200-1500 per day.

Utilizing online calculators, I have found my estimated BMR is 2642. That is my Basal Metabolic Rate which is roughly the amount of calories you’d burn if you stayed in bed all day and rested.

By utilizing a very commonly found chart, I would multiply that number by 1.2 due to my desk job/sedentary life style. That gives me a total of 3170 calories I need to take in to maintain my current weight. Maintaining is obviously NOT what I want, but it is eye opening to the lack of activity and garbage I called food I would eat.

As we all know, there are roughly 3500 calories in one pound of fat. To generate one pound of fat loss in a week, I need to come up with a 3500 caloric defecit throughout the week. I am not content with 1 lb a week.  I am aiming for 3-4 lbs per week. Which means I need to create a 14,000 caloric defecit throughout the week. So I must take in roughly.. 1200 calories.

What people do not understand is that this does NOT mean I only eat 1200 calories a day. It has been done and I am sure there will be days I do this, but that is not what it means. This means that through diet and exercise I need to create that defecit. So if I eat 2000 calories a day, I need to do 800 calories worth of exercise. I also ensure I take a daily multivitamin to get some of the nutrients/vitamins that may lack in my diet.

And how many calories do you burn doing an active? I recommend Health Status. Simply enter your weight and the number of minutes on each activity. It will tell you how many calories you have burned. I have found it to be reasonably accurate.

So how long will it take me to reach my shipweight? I need to lose 120 lbs of fat from my body. An entire person.That means I will need to create a 420,000 caloric defecit to achieve that goal. If I am aiming for a 14,000 caloric deficit a week, that means it will take me exactly 30 weeks to drop that weight. Roughly 7 1/2 months. Could take longer, could take shorter. It isn’t important. What is important, is that I do what I can to reach my goal.

The thing to remember is, I didn’t get this way over night and it won’t change over night. If I mess up a few days, just remember… this is not a diet. It is a lifestyle change. I am not restricting myself to certain types of foods etc. Simply making a conscience decision about every morsel I put into my body. If I want to eat a 500 calorie burger, I do. But I also recognize that is 500 calories I need to make up somewhere else via exercise. Therefore, I usually choose to not eat the burger!