Choosing to eat a massive shredded beef sandwich could easily be a plan-killer, but it is all about balance. I was gifted some shredded beef and decided that my husband and I would split it and have a grilled beef sandwich. I chose to make some Homemade 3-Grain Hoagie Buns, but opted to add real mayo and lots of cheese! To stay within my guidelines, I balanced the extra calories by hopping on my bike to burn 500 to 600 calories. Real food and regular lifestyle choices can absolutely coexist if you plan ahead and stay moving!
Evening Update
That is a great opening line for that first paragraph. But balance – I think I went off a bit. I wound up working all day and did not have time to make my own buns so I opted for the Pepperidge Farms Farmhouse bun, instead. Then I had Ritz crackers and cheese for a snack. My totals aren’t great compared to what I want, but they aren’t bad compared to what I was doing before. Today’s eating is still way better then I had been eating where I was eating out almost daily and consuming way more calories than I needed. See my Actual Food Consumed for today at the end. Tomorrow, I will strive to stay on track.
Notes
- Morning Milkshake - 1 cup low-fat milk blended with ½ banana, ½ cup fresh strawberries, and 1 tablespoon of pre-softened chia seeds.
- Slot Metrics: 240 kcal | 11.4g Protein | 37.1g Carbs | 6.5g Fat | 7.3g Fiber | 396mg Calcium | 111mg Sodium
- Berry Warm Oats - ¼ cup of dry rolled oats cooked in water, mixed with ½ cup of fresh blueberries and 1 teaspoon of pure maple syrup, with a dash of cinnamon.
- Slot Metrics: 134 kcal | 3.0g Protein | 28.5g Carbs | 1.5g Fat | 3.8g Fiber | 17mg Calcium | 2mg Sodium
- Fruit Yogurt Bowl - ½ cup of plain low-fat Greek yogurt topped with ½ cup of fresh red raspberries and 1 teaspoon of honey.
- Slot Metrics: 120 kcal | 10.6g Protein | 15.3g Carbs | 2.3g Fat | 3.3g Fiber | 124mg Calcium | 36mg Sodium
- Shredded Beef Sandwich Meal - 6 ounces of lean shredded beef pan-fried in 1 teaspoon of real butter on 1 homemade Italian bun spread with ½ tablespoon of regular Kraft mayonnaise, topped with ½ cup of onions, green peppers, and fresh mushrooms sauteed in 1 teaspoon of olive oil, and topped with 2 ounces of cheese (1 ounce Cabot Cheddar and 1 ounce Mozzarella).
- Slot Metrics: 878 kcal | 70.3g Protein | 47.9g Carbs | 45.1g Fat | 5.2g Fiber | 474mg Calcium | 922mg Sodium
- Fresh Spinach & Cottage Cheese Bowl - 2 cups of fresh baby spinach tossed with sliced cucumbers and tomatoes, topped with ¼ cup of low-fat (2%) cottage cheese, 10 raw whole almonds, and drizzled with 1 tablespoon of Three-Cheese dressing.
- Slot Metrics: 253 kcal | 13.5g Protein | 11.3g Carbs | 17.5g Fat | 3.6g Fiber | 166mg Calcium | 394mg Sodium
- Fruit Plate - ½ of a Cosmic Crisp Apple with ½ of a fresh nectarine.
- Slot Metrics: 79 kcal | 0.9g Protein | 19.8g Carbs | 0.3g Fat | 3.2g Fiber | 10mg Calcium | 0mg Sodium
- Bicycle Riding Session – 60 minutes of active road cycling.
- Energy Burned: -550 kcal
- Net Daily Energy: 1,154 net kcal
- Sunrise Fuel
Milkshake: 1 cup milk, 1 banana, 1/2 cup strawberries, and 1/2 tablespoon chia seeds.
- Slot Metrics: 264 kcal | 11.0g Protein | 48.1g Carbs | 4.6g Fat | 6.4g Fiber | 361mg Calcium | 112mg Sodium
- First Stride
1 nectarine.
- Slot Metrics: 63 kcal | 1.5g Protein | 15.0g Carbs | 0.3g Fat | 2.4g Fiber | 9mg Calcium | 0mg Sodium
- Mid-Day Charge
Slot empty for August 19.
- Slot Metrics: 0 kcal | 0g Protein | 0g Carbs | 0g Fat | 0g Fiber | 0mg Calcium | 0mg Sodium
- The Pivot
Sandwich: Pepperidge Farms Farmhouse Bigger Bolder Seeded bun, 4 ounces beef, 1/2 cup onions, green peppers, and mushrooms, 1 teaspoon butter, 1 teaspoon olive oil, 1/2 tablespoon mayonnaise, 1 ounce cheddar, and 1/2 ounce mozzarella.
- Slot Metrics: 827 kcal | 53.0g Protein | 49.4g Carbs | 48.5g Fat | 4.0g Fiber | 457mg Calcium | 1,229mg Sodium
- Twilight Bite
Salad: 2 cups spinach, cucumbers, tomatoes, peppers, onions, radishes, and celery with 1/4 cup cottage cheese, 1 tablespoon 3- Cheese dressing, and 4 ounces chicken tenders fried in olive oil and blotted.
- Slot Metrics: 403 kcal | 42.2g Protein | 5.3g Carbs | 23.5g Fat | 0.1g Fiber | 105mg Calcium | 469mg Sodium
- Nightcap Bridge
1 Cosmic Crisp apple, 7 Ritz crackers, and 1 ounce Cabot cheddar.
- Slot Metrics: 332 kcal | 8.5g Protein | 38.0g Carbs | 15.3g Fat | 6.0g Fiber | 224mg Calcium | 305mg Sodium
- Daily Totals: 1,889 kcal | 116.2g Protein | 155.8g Carbs | 92.2g Fat | 18.9g Fiber | 1,156mg Calcium | 2,115mg Sodium
- Macronutrient Percentages: 33% Carbohydrates | 25% Protein | 42% Fat