Macro Options for Chipotle: My Pick 3 & Swaps

ByNicole Doria

Ok… here we go… Time for one of my favorites… Chipotle!!!

When you are in a calorie deficit or diet phase… nothing is really off-limits. That would be a personal rule if it is. Or maybe that is a dietary need of an intolerance or an allergy. But truly, nothing is off-limits. It is all about how you make something work within the numbers that your body needs.

It wholeheartedly is calories in versus calories out. You may remember this graphic from the blog Diet, Weight Loss, Fat Loss & Calorie Deficit. This truly is it. This is what it takes in order to lose weight. That doesn’t say in it that it has to be from whole foods or it has to be from convenient measures or supplements. The things that you may have to deal with when different measures are taken… lower energy, higher hunger, and maybe the rate of loss changes a little bit due to other hydration manipulation factors like sodium.

But this is really it… you can have Chipotle.

Here’s how I’ve made this work over the course of time and how I guide some of my clients to.

Pick 3 for Chipotle

So here’s the deal… You can have it but again it needs to fit. we each have our own calorie make up that we need to consume each day to match the expenditure we have. And like the graphic shows above…. if we want to be in a weight loss phase, we have to consume less than we are expending. And that is where this strategy comes in. How can we make food outside of the house work?

So let’s try this out… first I have gone through and chosen my pick three. There is no rhyme or reason to why I specifically chose these except for the fact that it sounds good to my tastebuds and it fits in the under 500 kcal framework that I want to put together for my pick three.

And why pick three? I guide my clients that I work with to pick out three different options from each place. You don’t want to go to a specific place and find out that for some reason you’re one option that works is not currently available and then you are left in a sense of urgency to just choose something else. Honestly, there’s nothing wrong with choosing something urgently that you think might work… but the more prepared you can be for different situations, the less that’s up to the uncertainty of it all.

Understanding some of the options & possible swaps!

Sometimes… it’s more about how can I change up what I truly want… You can swap things. you can ask for things to be removed. It really is your food your way…. At least most of the time.

Here are some other things that I’ve found as I’ve been making my way through some of the different websites that have already done write ups on Chipotle. Some of them had some really great tips on how to take certain menu items and make them even leaner. It’s not so much about making them less fat or less carbs…. it’s about making this smaller to allow you more from other things within your day. Think Tetris… this is making the blocks work better for you to be able to clear more lines for the day.

Best and Worst Toppings

Using Chipotle’s Nutrition Calculator, here’s a guide to the best toppings to add and the ones to enjoy sparingly.

Top Picks

  • Fajita Vegetables: Low in calories (20 per serving) and rich in fiber, vitamins, and minerals. Double up!
  • Lettuce: Adds crunch and freshness with just 5 calories.
  • Guacamole: Though it adds 230 calories, it’s packed with heart-healthy fats and fiber, making it a worthwhile addition.
  • Tomatillo Green Chili Salsa: The lowest sodium option among salsas (260 mg), with plenty of flavor.
  • Pinto or Black Beans: A great source of protein and fiber, with just 130 calories per serving.

Toppings to Use Sparingly

  • Sour Cream, Queso, Cheese: These can quickly increase calories (110-120 each) and saturated fat. If you need something creamy, opt for a half-order.
  • High-Sodium Salsas: Fresh tomato salsa has 550 mg of sodium. Consider the tomatillo green chili salsa instead, with just 260 mg of sodium.
  • Cilantro-Lime Brown Rice: A full serving adds 210 calories. Request a “light” portion to save room for other toppings.
  • Salad Dressing: The vinaigrette adds 220 calories and 850 mg of sodium. Mix your bowl well and use dressing sparingly if needed.
  • Chips: A two-serving order contains 540 calories, potentially doubling your meal’s calories. Share or enjoy just a few.

Tips for Customizing a Healthy Chipotle Order

Here are a few tips for making a healthier choice on your next Chipotle visit:

  • Add Extra Veggies: Boost your meal’s volume without adding many calories by starting with shredded lettuce and loading up on fajita veggies.
  • Skip the Tortilla: Though tasty, the burrito-size tortilla adds over 300 calories. Opting out helps keep your meal within a healthy calorie range.
  • Avoid Chips: With over 500 calories and minimal nutritional value, chips can significantly increase your meal’s calorie count. Focus on nutrient-rich ingredients in your entrée instead for a balanced meal.

Making it Work!

Finally… you may remember remember this from seeing it previously posted on my social media accounts, but if not here it is again.

Resource: Making It Work

This allows you a little bit more wiggle room than some of the options that I have provided above. Sometimes it’s nice to just be able to grab one or two things and know what those things are right off the bat. maybe you need to take your kids through the drive-through to feed them and you just want a small cup of chicken noodle soup… and now you can fit. Or maybe you truly just want hashbrowns because you want that crunchy potato flavor…. if you can make it fit, go right ahead!

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