Good meal replacement !

So I was debating writing this for two reasons, a) I have to critique someone’s product and b) no one may give a shiznit, but here goes…

Lately I have been a fitness nut, I started working out about 3 months ago and in that time I have managed to lose a significant amount of body fat, about 9%, down to 15% ( again not bragging, this is the part where no one may give a shit ). At any rate, throughout my 3 month endeavour I have read, and read and read some more about eating, diets, and fitness. I have posted some links to my blog and so on.

The problem that I am running into at the moment is that a) I am close to my goal 10% BF… well closer … and b) I am getting sick of what I was eating. So I have gotten creative. I haven’t had this meal since it is actually quite “fatty” for what my intake needs to be at the mooment, however it is a way better alternative than the mainstream. So with that being said, what is the main stream?

Steak and Shake:

Classic Double, with Fries and a Shake + Side Salad

Now before I say that Steak N Shake is horrible, let me say this, they are way better than some other places and actually post nutrition facts online. So props to them. Here are the nutrition facts for that meal::

The Original Double With Cheese Meal:

Food	Calories	Protein(g)	Carbs(g)	Fat(g)	Saturated Fat(g)
Original Double with Cheese	580	32	29	38	16
French Fries, regular	472	4	62	23	5.5
Strawberry, large 1 shake	806	23	124	27	17.5
Deluxe Garden Salad 1 portion	226	13	10	15	9
Grand Total	2084	72	224	103	48

Thaaat’s right folks! 2084 calories… one days intake, not to mention that its almost half fat! So what can you do to get the same taste and fewer calories? Magic? Not eat anything? Wrong!

1. Use a ground turkey patty instead of ground beef. I prefer Jenny-O’s products.
2. Use Whole Wheat Bread instead of white.
3. Use a fat free cheese, look for the Kraft brand fat free American Cheese, or shredded.
4. Grill your potatoes, instead of frying them
5. Replace the shake with a Protein Shake, mixed in Fat Free Milk.
6. Replace the Ranch dressing on the salad with Fat Free Ranch.

So say we did that what would our meal look like?

Food	Calories	Protein(g)	Carbs(g)	Fat(g)	Saturated Fat(g)
Double Turkey Burger	485	50	29	19	5
Grilled Potatoes	118	2.5	27	0	0
Fat Free Milk (10oz) + Whey Protein	223	30	4	2	1
Salad with Fat Free Ranch	64	2	3	0	0
Grand Total	890	84.5	63	21	6

So… half the calories, and 5 times less fat, meaning that you get your calories from stuff that actually feeds your body! Tastes the same too !

Now, 809 calories in one meal is still kind of high but its still better that 2084. So if you are on a 2000 calorie diet you need a dinner to match that lunch, and a 400 calorie breakfast ( milk and cereal ) … Badabing, weight loss…. if you add at least 30 minutes of some kind of activity you are now on your way!!!

Want fewer calories yet? Here’s what you do:

1. Remove a turkey patty, leave just one on the burger.
2. Mix the Whey Powder in water.

That will shave 273 calories, 9g or 81 fat calories. Mess around, scroll down, read the stuff I linked to and exercise, the benefits are amazing !!

Sources:

www.steaknshake.com
www.fitday.com
www.gnc.com