[googlopharm]

Usually restaurants are really easy to eat in on P3, ... Personally, restaurants are how I got into this mess to begin with. I live in the land of endless, high-quality, low-cost buffets. (Ever had all the Dungeoness crab you can eat for $16 for 2?) It is just so easy to mess up.

My suggestions are:

1. No carbs - that means no rice, no pasta, no potatoes.
2. That leaves veggies and protein.
3. Veggies - salad, with dressing on the side. Ranch is usually very low carb, oil & vin is better. Get dressing on the side and just dab your fork into the dressing to add a "taste."
4. Protein - If it has a sauce, I can't have it. Sauces are usually loaded with everything from carbs to sugar.

Chef's Salad
Lately I have discovered the joy of a chef's salad. Did you know that there is a BIG difference in the calories of "cooked" and "baked" ham? " Baked and sugar-cured hams have 60 calories per oz., while cooked" ham (actually it is boiled) has only 30 calories per oz. That makes it as good a low-calorie meal as shrimp! Only crab will be slightly lower.

So, imagine a chef salad - 3 oz of cooked ham (90 cal.), 1 oz of Swiss cheese (200 cal.), 3 oz of turkey breast (90 cal.), 1 hard-boiled egg, white only (15 cal.), 1 tsp olive oil (40 cal.) - total is 435 calories.

Actually, I do not eat the cheese because in many restaurants you get something called "cheese food" will will really zoom the calories up. Instead, I double the eggs (but do not eat the yolks - w/yolks it jumps to 78 cal.), add 1/4 an avocado (70 cal), and smother the whole mess in white onions.

The entire meal is:
ham & turkey = 180 cal
2 egg whites = 30
1/4 avocado = 70
1 tsp olive oil = 40
lots of lettuce and onions = 20

Total = 360

Note you can easily switch the protein to shrimp or crab, but not CANNED crab! It won't taste near as good and has far more calories.

Heck, if you are really hungry, on P3 you can make it 5oz of ham and turkey and only jump to 480 cals.


Dave