Macro Options for Jason’s Deli: My Pick 3 & Swaps
Ok… here we go… Jason’s Deli
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 Jason’s Deli.
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 Jason’s Deli
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 Jason’s Deli. 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.
- Check out the menu online first: as I was going through to check the calories on different things, I noticed that Jason’s deli has an active calculator for each meal. As you remove and replace different items, the nutrition label actively changes for the appropriate nutrition. Real time Interactive Jason’s Deli Menu
- Choices matter: always look to the different toppings and sauces that are included. Anytime you can takeoff anything, that’s less calories that it will be. There is always going to be swaps available that will make something a little bit more calorie friendly. I noticed this when I was able to change the bread, dressing and cheeses.
- Portions: I didn’t see it available on the menu PDF, but I did see it in the interactive. A lot of the different items are available in smaller sizes. You can get half portions of the sandwiches. This is a great choice. If you also want maybe a cup of soup.
- Kids’ Meals: there are many places that you can opt for things that are on the kids menu to help mitigate some of the calories. However, the items that are on the menu for kids range between 470 to 680 kcal. If you like, what’s being displayed on the kids menu, then it’s a great option, but these are very similar to half portions of other things offered to adults.
- Build Your Own: one of the best options could be to build your own salad or sandwich. There is a lot of possibility. And if you’re trying to aim for something with high protein, something like a turkey breast sandwich could give you 38 g of protein for 420 kcal this way.
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!
