The Chipotle Conundrum: How To Cut Calories And Make Your Chipotle Belly- Friendly. Posted by Bryan Di. Santo on Feb 1. 9, 2. Diet It UP, Eating Out, Featured Article, Nutritional Analysis . If you’re uninformed, undisciplined, and let the inner American take over it can quickly turn into a dietetic nightmare, with colossal burritos effortlessly breaking the 1,2. And if you add chips, you’ve officially entered 1,7. That’s literally an ENTIRE day’s worth of calories for some people in one sitting. ![]() Chew on that for a second — it’s fatness, incarnate. The truth though is that at heart, Chipotle is well- intentioned and serves what I view as the healthiest “fast food” in America (oxymoronic, I know). Unlike Subway, whose meat is loaded with fillers, bulking agents, preservatives, etc, Chipotle’s food is pure and natural, sometimes organic, and made without artificial ingredients, additives, or preservatives. Chipotle aims to shift the fast food paradigm, adopting a philosophy coined “Food With Integrity.” According to their official website: Whenever possible we use meat from animals raised without the use of antibiotics or added hormones. Compare that to Taco Bell, Mc. ![]() Donald’s, KFC, Burger King, etc. It’s even got heart heart, hunger- melting dietary fiber and mono/polyunsaturated fats. Use the following guidelines to upgrade your Chipotle experience, significantly cut calories, fat, and sodium, and build an on- the- go supermeal. Quick Tips To Reduce Calories and Eat Healthier at Chipotle. A typical, stacked- out Chipotle burrito can easily hit 1,2. You’ll pay 1,7. 00. Always Start with a Burrito Bowl. The burrito above – fairly normal by Chipotle standards – is a nutritional, caloric catastrophe that WILL inflate your belly. The easiest upgrade on the menu – always start with a burrito bowl or a salad plate. You’ll immediately knock out 2. Hard > Soft. If you absolutely need to eat your Mexican in handheld form, always go with the hard corn tacos. You’ll save 1. 10 calories, 3 g fat, 1. These aren’t a horrible option. Use Brown Rice, Fajita Veggies, and Lettuce as a Foundation. Brown rice has more fiber and a much lower Glycemic Index than white rice; lettuce serves as a no- calorie foundation; and fajita veggies add flavor, vitamins, and minerals. All of this helps control blood sugar, which reduces the risk of fat storage, and increases the bulk of the meal, producing a sustained feeling of fullness without extra damage. Cut Out Sour Cream. Cut it out. 5. A standard 1 oz. If You Can Afford the Calories, Add Guac. Guacamole is 1. At the very least, kick out cheese & sour cream and replace it with guac. NO CHIPS. 1 4 oz. ![]() ![]() C hipotle is a dietary conundrum. If you’re uninformed, undisciplined, and let the inner American take over it can quickly turn into a dietetic nightmare, with. The Fast Metabolism Diet by Haylie Pomroy (2013): What to eat and foods to avoid. There’s nothing even close to acceptable about the chips – don’t entertain the option. Salsa the Right Way. Chipotle’s entire salsa lineup packs BIG flavor for very few calories, with the corn salsa topping out at 8. Salsa’s downfall, however, is its high sodium content. Minimize damage with the green tomatilla salsa. You’ll save 6. 5 calories, 1. You’ll save 2. 40 mg of sodium over tomato salsa. You’ll save 5 g of carbs, 2 g of sugar, and 2. Pick Your Favorite Meat. Nutritionally, the chicken, steak, barbacoa, and carnitas pack between 1. Chicken and steak have less sodium, but all- in- all the meat options pack similar nutritional profiles. Feel free to stick to your favorite choice of protein without hesitation. Carnitas offer the added benefit of selenium, a hard- to- find antioxidant mineral that helps regulate the thyroid. All meat is naturally raised without the use of growth hormones or antibiotics. Conclusion. Using these tips you can cut your calories, fat, and sodium in half, saturated fat by 7. With 6. 50 calories, 4. For a complete chart of the calories, fat, and nutrition info in every Chipotle ingredient, as well as Lean It UP’s recommended picks, please see below. You can also take advantage of Chipotle’s nutrition calculator to easily compute the nutritional profile of your favorite go- to meal. A lean, mean, go- to Chipotle burrito bowl. Follow Lean It UP on Twitter, Facebook and Pinterest for real- time fitness/nutrition tips, advice, info and updates. Follow @Lean. It. UPChipotle Calories, Fat, and Nutrition Fact Chart (click to enlarge)Full Size/Printable: Lean It UP – Chipotle Calories, Fat, and Nutrition Fact Chart. References, Notes, Links. ELLO ELLO I'm Bryan Di. Santo. I'm the Founder & Editor- in- Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex- fat kid, and all- around fitness junkie. I also contribute to Men's Health Magazine. When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere. Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO). Latest posts by Bryan Di. Week One Keto/Low Carb 7 Day Meal Plan & Progress. OK, can I just be honest and say that this 7 day keto menu plan thingy is a lot harder than I thought it would be???? In the future it will either be in table format with links, in a downloadable pdf, something more user friendly than this. But this is what I’ve got this week, since I only had 2 days to figure it out so far! If you want to print it I suggest cutting and pasting into a word document for now. Future low carb menu plans will hopefully be more user friendly (and will be posted every Saturday.)UPDATE: Download a printable copy of this week’s meal plan here! I kept the calories around 1. I also posted daily nutrition totals, and also nutrition info for each item. That way, if you need to make substitutions you can figure out how it will affect your daily stats, and still keep it under 2. You may find that you don’t need nearly as much food as this plan calls for – adjust portions and snacks to meet your own needs. Speaking of substitutions it’s time for some tough love. Hate avocados? Substitute almonds. Allergic to nuts? Eat string cheese. Whether you use these menu plans as a general guideline or follow them to the letter (or not at all), that’s completely up to you. PLEASE do not email me asking me how many carbs it would add to your day if you substitute one snack or meal from another day on the plan. That’s why I took the time to put the nutrition info on each item, so you can figure that out on your own. You may have to do some math for your own substitutions – don’t ask me to do it for you or I will get cranky. There are literally thousands of you, each with your own personal dietary, time, and budget requirements, so it’s just not possible for me to make the perfect menu for your ideal circumstances each week. Ain’t nobody (specifically me) got time for that. I don’t mean to sound harsh, but I just can’t hold your hand through every single decision you’ll need to make on what to eat each day. I have a hard enough time managing my own! And for the love of all that is decent, NEVER, EVER email me telling me that your keto calculator says that you need to eat 1. I CANNOT BE HELD RESPONSIBLE FOR THE SNARKY RESPONSE THAT WILL PROBABLY SHOW UP IN YOUR INBOX AS A RESULT. I very much want you to succeed (really I do!) and I’m here to help, but there’s a limit to how much time I can spend on this. Lost a ton of weight? WE WANT TO HEAR ABOUT IT! I’m hoping that we can congratulate or console each other on our amazing progress (or lack thereof) each week. In fact I’m really looking forward to that part!!! Finally, as a reminder, if you haven’t gotten your ketostix yet, you should order some or run out to your Walmart or Pharmacy – they aren’t expensive and it’s nice to have validation that you are in ketosis once you get started! Ok, next I’m posting the menu plan, below that you will find a shopping list, and finally notes on suggested prep. This meal plan and shopping list is for is for one person. Week One 7 Day Keto Menu Plan. Day One(Totals: 1. Breakfast: 3 inch square, Sausage & Spinach Frittata (2. Coffee with 2 Tbsp Heavy Cream (1. Snack. 1/2 hass avocado w/ lite salt and pepper (1. Lunch. 1/2 cup Simple Egg Salad (1. Romaine Lettuce Leaves (4 calories, 0g fat, 0g net carbs, 0g protein)2 slices cooked bacon (9. Snack. 24 raw almonds (1. Dinner. 6 oz rotisserie chicken (2. Easy Cauliflower Gratin (2. Tbsp Caesar Salad Dressing (sugar free) (1. Dessert. 2 squares Lindt 9. Chocolate (1. 05 calories, 9g fat, 3g net carbs, 3g protein)Day Two(Totals: 1. Breakfast: 3 inch square, Sausage & Spinach Frittata (2. Coffee with 2 Tbsp Heavy Cream (1. Snack. 5 sticks of celery with 2 Tbsp Almond Butter (2. Lunch. 2 cups chopped romaine lettuce (1. Tbsp Caesar Salad Dressing (sugar free) (1. Snack. 1/2 hass avocado w/ lite salt and pepper (1. Dinner. 1 italian sausage link, cooked and sliced (2. Tbsp butter (1. 02 calories, 1. Tbsp grated parmesan cheese (4. Dessert. 2 squares Lindt 9. Chocolate (1. 05 calories, 9g fat, 3g net carbs, 3g protein)Day Three(Totals: 1. Breakfast: 2 Cream Cheese Pancakes (1. Coffee with 2 Tbsp Heavy Cream (1. Snack. 2 String Cheese (1. Lunch. 1 italian sausage link, cooked and sliced (2. Easy Cauliflower Gratin (2. Snack. 1 cup bone broth (5. Dinner. 1 1/2 cup Chili Spaghetti Squash Casserole (2. Tbsp ranch dressing (sugar free) (7. Dessert. 2 squares Lindt 9. Chocolate (1. 05 calories, 9g fat, 3g net carbs, 3g protein)Day Four(Totals: 1. Breakfast: 3 inch square, Sausage & Spinach Frittata (2. Coffee with 2 Tbsp Heavy Cream (1. Snack. 1/2 hass avocado w/ lite salt and pepper (1. Lunch. 1 1/2 cup Chili Spaghetti Squash Casserole (2. Snack. 1 cup bone broth (5. Dinner. 1/2 cup “Anti” Pasta Salad (1. Sundried Tomato & Feta Meatballs (3. Tbsp italian dressing (sugar free) (3. Dessert. 2 squares Lindt 9. Chocolate (1. 05 calories, 9g fat, 3g net carbs, 3g protein)Day Five(Totals: 1. Breakfast: 2 Cream Cheese Pancakes (1. Coffee with 2 Tbsp Heavy Cream (1. Snack. 1 cup bone broth (5. Lunch. 1/2 cup “Anti” Pasta Salad (1. Sundried Tomato & Feta Meatballs (3. Snack. 5 sticks of celery with 2 Tbsp Almond Butter (2. Dinner. 1 cup Cuban Pot Roast (taco salad style) (2. Tbsp sour cream (5. Tbsp chopped cilantro (optional)1/4 cup shredded cheddar cheese (1. Dessert. 2 squares Lindt 9. Chocolate (1. 05 calories, 9g fat, 3g net carbs, 3g protein)Day Six(Totals: 1. Breakfast: 3 eggs (scrambled or fried) (2. Coffee with 2 Tbsp Heavy Cream (1. Snack. 24 raw almonds (1. Lunch. 1 cup Cuban Pot Roast (taco salad style) (2. Tbsp sour cream (5. Tbsp chopped cilantro (optional)1/4 cup shredded cheddar cheese (1. Snack. 1 cup bone broth (5. Dinner. 1 1/2 cup Chili Spaghetti Squash Casserole (2. Tbsp ranch dressing (sugar free) (7. Dessert. 2 squares Lindt 9. Chocolate (1. 05 calories, 9g fat, 3g net carbs, 3g protein)Day Seven(Totals: 1. Breakfast: 2 Cream Cheese Pancakes (1. Coffee with 2 Tbsp Heavy Cream (1. Snack. 2 String Cheese (1. Lunch. 1/2 cup “Anti” Pasta Salad (1. Sundried Tomato & Feta Meatballs (3. Snack. 1 cup bone broth (5. Dinner. 1 cup Cuban Pot Roast (taco salad style) (2. Tbsp sour cream (5. Tbsp chopped cilantro (optional)1/4 cup shredded cheddar cheese (1. Dessert. 2 squares Lindt 9. Chocolate (1. 05 calories, 9g fat, 3g net carbs, 3g protein)Pantry and Shopping List. Note: You may find that you need to make a lot of purchases this week for the pantry and shopping list. Please be assured though that future weeks menu plans will be created with those in mind and will make use of them. Check your Pantry for. Otherwise you may choose to make some of the dishes on the weekend and others as needed throughout the week – that’s totally up to you. Remove all the meat from your rotisserie chicken and place in a container for later. Boil the chicken carcass with peppercorns and about a gallon of water and simmer for 4 hours (or longer) to make your bone broth. You may have to add a little more water as it reduces. You should end up with 5 – 6 cups of concentrated broth after you strain out the solids. Add salt and lite salt (for potassium) at the end to your preference. Store in the fridge for the week or freeze. Assemble and bake your Sausage, Spinach & Feta Frittata and cut into four inch squares for the week. Extra portions can be frozen. Make ahead your Easy Cauliflower Gratin and refrigerate. Extra portions can be frozen. Assemble and bake your Chili Spaghetti Squash Casserole and refrigerate. Extra portions can be frozen. Make 2 batches of the Cream Cheese Pancakes and refrigerate. Heat for 3. 0 seconds in the microwave if desired. Cook the entire pound of bacon and store in the fridge until needed. Microwave about 2. Assemble Anti Pasta Salad and divide into 1/2 cup portions. Meant to be eaten cold or at room temp. Assemble and cook the Sundried Tomato and Feta Meatballs. Freeze the extra portions. So there you have it. Week One down. I know it’s clunky but I’ll work on making it more user friendly next week. Looking forward to how you’re doing so far! I know some of you haven’t started yet, so I’ll look forward to hearing about your progress next week! I started on Thursday and so far I’m down 2 lbs and solidly in ketosis, and it only took a day and a half! This is why I love ketostix and being able to easily verify ketosis whenever I want to – it’s a great motivator when you’re just starting out. Still having headaches but much less than I anticipated which is a nice bonus! I’ve been drinking TONS of water and I think that’s helping with the detox so far. Hopefully I’ll have some significant progress to report by Saturday! Have a great week!!! Ready for Week Two?!?!?
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