(possible) tw // ed
introducing fast food proportion lists!
so i know that what’s hard with many people dieting, trying to lose weight, or even doing one meal a day, is what to do when you wanna get fast food!!! so literally at 4am lol i used to help of the app cheat day to create differently but all healthy proportioned meals.
according to myfitnesspal (an app i live by), a well balanced meal requires 50% carbs, 30% fat, and 20% protein. the first restaurant i’ve done is mcdonald’s because i go there most frequently. please keep in mind for these proportions you MUST order the item exactly as it comes/is titled in the list! i’m not sure how much or little it’ll effect the proportions if you take individual ingredients off (ex. big mac no pickles) it might change the stats. without further ado here is the list <3
mcdonald’s
1: big mac (540 cals, 252fat, 100 protein, 180carbs) + medium coke (210 cals 56 carbs) = 750 cals, 390 carbs, 252 fat, 100 protein
- less than 1k cals
- perfect balanced meal
- 52% carbs, 35% fat, 13% protein
2: cheeseburger (300 cals, 132 carbs, 108 fat, 60 protein) + medium fries (380 cals, 196 carbs, 162 fat, 20 protein) = 680 cals, 328 carbs, 270 fat, 80 protein
- less than 1k cals
- roughly balanced meal
- 48% carbs, 30% fat, 12% protein
3: premium southwest salad with grilled chicken (350 cals, 108 carbs, 99 fat, 148 protein) + plain sundae (210 cals, 128 carbs, 54 fat, 24 protein) = 560 cals, 236 carb, 153 fat, 172 protein
- 5kish cals or less
- protein focused meal
- 43% carbs, 27% fat, 30% protein
4: premium bacon ranch salad with grilled chicken (320 cals, 36 carbs, 126 fat, 168 protein) + large vanilla cone (300 cals, 192 carbs, 72 fat, 32 protein) = 620 cals, 228 carbs, 198 fat, 200 protein
- less than 1k cals
- equally macro proportioned meal
- 36% carbs, 32% fat, 32% protein
5: cheeseburger (300 cals, 132 carbs, 108 fat, 60 protein) + snack size oreo mcflurry (340 cals, 212 carbs, 99 fat, 32 protein) = 649 cals, 344 carbs, 207 fat, 92 protein
*can switch for hamburger and will be mostly same from percentage proportions!
- less thank 1k cals
- semi balanced meal
- 53% carbs, 32% fat, 15% protein
6: steak egg and cheese bagel with slivered onions (620cals, 216 carbs, 270 fat, 128 protein) + medium coke (210 cals 56 carbs) = 830 cals, 272 carbs, 270 fat, 128 protein
*can switch out for large coke for almost exact same percentage proportions (+80 cals)
- less than 1k cals
- semi balanced meal
- 41% carbs, 40% fat, 19% protein
7: chicken sausage mcmuffin (290 cals, 116 carbs, 108 fat, 64 protein) + medium coke (210 cals 56 carbs) = 500 cals, 172 carbs, 108 fat, 64 protein
- 5k cals or less
- perfectly balanced meal
- 50% carbs, 31% fat, 19% protein
please note carbs, fats, and proteins are measured in grams! there are many many more combinations i saw possibilities for and i’m also working on curating full meals (entree side & drink). if there’s a certain item on mcdonald’s menu (ex. nuggets) that you’d like me to make into a balanced meal, or drinks you’d like me to replace or switch out please let me know - wonder if you can tell coke is my fav drink! there’s are also a few menu items that are balanced by themselves, but for that you can check on cheat day.
next up; burger king (recommend restaurants below!)