>>MARK: Hey, it's Mark Perry creator of BuiltLean.com
and, I'm in New York City, hanging out at Kings Bay and
I wanted to show you a really important nutrition strategy
that I use all the time, I think it's one of the
most important reason why I've been able to eat out at restaurants all the time,
ordering and living in New York City,
and I'm still able to get leaner overtime, and I wanna give an example of
why it's so important to customize your meals.
And so I was recently at a Greek take-out restaurant, and their most popular meal
is right next to me, it's just a chicken platter and so I wanna go over each of the ingredients
for you
so you realize how these ingredients can add up if you
do not customize it
So, first off you have deep fried chicken cutlet that's
around about 6 ounces, that's
around 550 to 600 calories easily.
Because it's deep fried, and because it's breaded,
that adds an extra probably 250 calories at least
to the chicken.
Then on top of it if you can see, it's tahini sauce, about 2 tablespoons of
tahini sauce
and when I was looking it up, the tahini sauce range from about 100 or 200 calories for 2
tablespoons.
Then, underneath the chicken, you have at least a cup
of rice.
Probably two cups but let's just say one cup
which is a good 200-250 calories.
Now for the kicker, you got a huge amount of hummus
here, which is probably half cup atleast.
For a normal ammonunt of hummus, a half cup of
hummus it's around 200-250 calories.
And this particular hummus is probably a lot more.
You have lettuce which is negligible in terms in number of calories it has.
But it has 2 tablespoons of Italian dressing on it,
which is roughly 150 calories.
Then, they give you a side, and you can choose a vegetable.
The most popular serving is one cup of, carrots.
A cup of carrots is about
50 calories, 75 calories.
And if this was enough food, they give you a pita.
and this is about a 6inch pita, which is around 150 calories.
And so, when you add all this up, you know, you think+
Oh, it was a harmless chicken platter,
it's at least 1500 calories minimum.
I really don't wanna know, I might be given 2000.
And so, this is what happens if you eat what people give you,
when you go out to a restaurant.
You know, there's a lot here.
The fact that it's deep fried.
The fact that you have tahini sauce and the olive
oil and
the salad dressing.
Like, those things right there there's like 500 calories right there.
I mean, that's enough for an entire lunch.
And so, I'm gonna show you,
the healthier option instead.
Or the customized option right now.
And so, this is customizing your meal.
So instead of getting the deep fried chicken,
you can get the grill chicken, which reduces the calories significantly
so it's about 300 calories for 6 ounces of chicken.
You got a cup of lettuce as oposed to probably a quarter or half a cup of lettuce
over there.
And that's negligible, like 30 calories.
I've got I have a third of a cup of beans and vegetables right here.
Beans are high in fiber, they help to fill you up.
It's a decent source of carbohydrates and that's roughly 100-150 calories max.
The hummus is about a third of a cup and it's around 130 140 calories.
So when you add al that together we're talking 550 600 calories.
It's a decent sized lunch in my opinion.
I mean, this is gonna help you get leaner it's gonna help you feel a lot better
because after that you are gonna go into food coma, or at least I would,
while on this one I feel energetic right after and you're gonna feel full
and you are gonna be happy with the results you get.
And so, I think that's really it.
I do want to emphasize, customizing your meals is key
and will help you keep your calories lower
and help you get leaner overtime if you keep your calories lower.
And, if you're watching this video on YouTube, you can check out the description
I have a link to the full article on BuiltLean.com, and if you're watching this
video
on BuiltLean.com, right below this video I have more
information for you to help you customize your
own meals when you eat out in restaurants.
So, thank you very much for watching this video
and see you next week.