Way Too Fat     

With a new job, I'm trying to captialize on the dynamic to revisit my diet. Here's how day one went:

Breakfast: (209 calories)

• 3 egg whites (75 calories)
• 2 cup of raw spinach (15 calories)
• 1/2 tablespoon butter (49 calories)
  
• 1 mug of hot iced tea (Nestea Calorie Reduced) (70 calories)

Snack:

• Green Tea (0-1 calories)

Lunch: (80 calories)

• 1 bowl of Fiesta Tortilla soup (200 ml) (80 calories)

Dinner: (760 calories!)

• Huge steak (doh!) (450 calories)
• Salad (60 calories)
• 1/2 cup mac'N'cheese (250 calories)

Total: 1049 calories

Any ideas where I when wrong? Yep: despite how tasty that steak was I could have done a few things to put that main dish back into perspective:

Replace the mac'n'cheese with a vegetable:

• 1/2 cup of broccoli w/cheese (from Green Giant 45 calories)
• 1/2 cup of fast fried or BBQ grilled zucchini (10 calories + 10 calories for BBQ sauce)
  

Replace the steak with the equivalent:

• 8 oz. Tuna steak (245 calories)
• 8 oz. Chicken breast (250 calories)

If I wanted to have the same mass on my plate, I could have swapped out a huge hunk of steak and KD (700 calories) for a smaller piece of tuna (125 calories) and 2 cups of broccoli w/cheese and zucchini (130 calories). Net difference: 455 calories.

What is close to 455 calories?

• Wendy's bacon cheeseburger (387 calories)
• 5 oz serving of nachos (463 calories)
• Dairy Queen med. chocolate sundae (400 calories)

If you want a treat, this is a good place to cut back. If you had a treat six months ago and it's now part of that mass of fat around your middrift, swap steak and pasta for fish and veggies and make up for it now.