Creating Healthier Burritos From Chipotle

Who doesn’t love a good burrito?

Learn how to properly create a healthier muscle building, belly fat reducing meal while eating at Chipotle.

MicVinny knows how hard it is to eat while living a busy traveling lifestyle. Whether it’s due to being stuck at an airport or you’re out for a quick lunch run, this video will help you build a better Chipotle meal.

Stop settling for what everyone else is ordering and learn the skills you need to maintain a healthier lifestyle.

In the video, MicVinny teaches you:

  1. How to quickly reduce unnecessary fats and carbohydrates from your meal
  2. White rice vs Brown rice
  3. Post workout meal vs. Any time meal
  4. The best sources of protein at Chipotle
  5. What paleo dieters should eat at Chipotle
  6. What I recommend my clients to eat

Fast Food Survival Guide: How To Order Chipotle While Traveling

As a man who has traveled all over this world, i’m all too familiar with the world of fast food. Whether its at airports or drive-ins, travelers are at the mercy of fast food. Eating at these places can be havoc to a person who wants to get in shape. Faced with limited options you feel you have no choice.

Not anymore!

MicVinny is kicking off his Fast Food Survival Guide series of blog posts to aid travelers in making the right choices while on the road. No matter where your travel takes you, you will have the information you need to make lean healthy choices. No longer will you feel intimated and out of control.

Today’s topic is all about America’s favorite Tex Mex joint, Chipotle.

Chipotle History

Chipotle made a name for itself by picking the freshest ingredients and having animals raised in humane conditions. This strong stance instantly gained them loyal customers who craved healthier fast food options. When compared to the classic westernized Mexican fast food joints (Taco Bell, Del Taco) , Chipotle is definitely in a class of its own.

Their business model has been so successful that other Tex Mex restaurants (Moes, Qdoba) started copying their swag. The long lines at Chipotle tell you that not only is their values high, but the food is also good as well.

When visiting their website, you see how much effort they put into making the consumer aware of where their products come from. That’s something most people don’t consider when eating fast food.

Remember you are what you eat, so it’s always a good thing to know where that food has come from. In today’s quick pace society we don’t typically think that way. Is it no wonder why so many of us get sick when eating fast food while traveling?

How Chipotle Works

It’s rare to pass a Chipotle during lunch time and not see a long line of customers waiting to get their food. Despite the line, the order process is pretty smooth. Chipotle is a quick cafeteria style restaurant. You just go up to the counter and choose your meal:

Meal Options

  • Burrito
  • Bowl
  • Crispy Corn Taco
  • Soft corn taco
  • Soft Flour taco
  • Salad

Protein Options

  • Steak
  • Carnitas (Pork)
  • Chicken
  • Beef
  • Chorizo
  • Sofritas (Tofu)

Starch Options

  • Cilantro-Lime Brown Rice
  • Cilantro-Lime White Rice
  • Black Beans
  • Pinto Beans

Veggie Options

  • Fajita Veggies
  • Lettuce

Other Toppings

  • Cheese
  • Sour Cream
  • Salsa
  • Guacamole

The fact that you can choose whatever sides you want makes Chipotle a popular hip place to eat.

Breakdown Of A Typical Meal

Chipotle burritoThe most popular item on the menu is burritos. Let’s see what a typical “healthy” Chicken Burrito meal looks like:

Ingredients: Flour tortilla, Chicken, White Rice, Black Beans, Salsa, Sour Cream, Cheese, Lettuce, Chips, Izze soda

Protein: 65.5 grams
Carbs: 221 grams
Fat: 65 grams
Total Calories: 1770

Now i’m not going to bash this typical meal. It’s the normal meal folks get when visiting Chipotle and forced with making a decision on the spot. Your stomach is rumbling and you just want something delicious to eat.

Steps To Make Chipotle Even Healthier

Emphasize Protein

Protein is the most important nutrient to get right when eating out. Eating enough protein will cause you not to be hungry due to satiety. When protein sources are cooked properly (grilled,baked) with minimal added oils, they cause your body to achieve the state of having your hunger truly satisfied. Lucky for us Chipotle does a good job of preparing their protein sources.

Typical fast food portion sizes do not give you enough protein. Since you have several protein options available you will need to get use to doubling or tripling the amount of protein in your Chipotle meal.

Know What Type Of Meal This Is For You

Is this the only meal you will be eating for the day?
Is this a post workout meal?
Will you be working out today at all?

These are important questions to ask because your answer will determine what ingredients you should be included in your meal. If you will only be eating one big meal for the day, then you would want to make sure you get as much nutrition as possible in this meal to cover your calorie needs.

If this is a post workout meal (meaning you did some type of resistance training exercise 30 mins – 3 hours prior) then you would want to make sure that this meal contains a high amount of protein and carbohydrates with minimum amount of fat to aid in muscle recovery/building.

If this is just a regular non workout meal, then you just want to make sure you don’t go crazy with your calories because you my be eating several meals this day. You don’t have to count every single calorie, but calories do matter when trying to stay lean on the road.

Get a side of veggies

The more green vegetables you eat the better you’ll typically feel. Unfortunately, Chipotle doesn’t have a vast green vegetable selection outside of romaine lettuce and guacamole. Due to this, make sure you get 1 or more servings of the Fajita Veggies. You need to be eating vegetables. This may not be the most ideal but its better than skipping your vegetables. I’ll get into guacamole later.

Ditch The Sugary Drinks

You don’t need any soda! Drink some water or get some unsweetened tea. Sodas are just wasted calories.

Avoid The Extra FatsGuacamole on top of a Chiptole burrito bowl

This is where guacamole comes into the conversation. Guacamole is not an easy yes or no answer. It falls into that dreaded “it depends” category.

Avocados contain lots of healthy monounsaturated fats. They are highly recommend if you are emphasizing fats in your diet (think paleo diet). Due to their high fat content, a small amount of avocados contain a lot of calories.

That’s where people normally misjudge this great food. That’s why this falls into the “it depends” category

Once you know what type of meal this is for you, that information will provide you with the answer about guacamole. If this is a post-workout meal, you don’t need the guacamole. If this is your only meal for the day, there’s a chance you may need the guacamole to meet your calorie needs. If this is just a normal meal for yourself, most likely you will not need the guacamole.

Cheese contains the same amount of grams from protein and fat. So use the same “what type of meal is this” judgement for cheese.

As delicious as sour cream is, there’s no healthy need for it. If you are eating to gain weight and need more calories, go for it! But the majority who are reading this won’t need sour cream.

Ordering From Chipotle: The Old You Vs. The New You

The old version of you would normally go into Chipotle, stand in line and get a burrito or taco with all the fix-ins. You would pile on as much as possible so you could get your money’s worth.

Now that you’ve read my advice, your approach will be different. The additions/subtractions you will now be making will cost differently than what you use to pay. It’s true that my survival guide will make that meal more expensive but if you think about the long term you will realize that it’s actually cheaper.

If you eat a typical Chipotle meal with all the fix-ins you seriously will end up with several serious medical problems in your future. Despite the healthy farm raised ingredients, you still would not be eating properly to take advantage of those “healthy” options.

With just the few changes i’m making, you will not have the same doctor bills down the road. You will not be spending months and years trying to lose weight that you gained from all those countless vacations, business trips and quick runs to Chipotle.

Burrito Bowl from Chipote

Ordering Example 1: Chicken Burrito Bowl

Let me redo the Chicken Burrito meal from earlier into a Burrito Bowl meal

Ingredients: 2x Chicken, White Rice, Black Beans, Fajita Veggies, Salsa, Lettuce

Protein: 75.5 grams
Carbs: 68 grams
Fat: 19.5 grams
Total Calories: 740

That’s 1,000 less calories than your original selection with much more protein! That’s not too bad!

Ordering Example 2 : Chicken Burrito

For those who love to hold their burritos, you still can by using the following.

Ingredients: Flour Tortilla, 2x Chicken, White Rice, Black Beans, Fajita Veggies, Salsa, Lettuce

Protein: 82.5 grams
Carbs: 114 grams
Fat: 29.5 grams
Total Calories: 1040

Those ratios are still manageable if you’ve just done a workout and/or this is your biggest meal of the day.


It may not seem worth the effort at first, but over time these small changes are the key factors into leading you down the path of that slim body you’ve always wanted to have.

What 300 Days of Calorie Counting Taught Me

When going on a long term fat loss diet plan, one of the best tools to use is calorie counting.  Calorie counting is a excellent way to get your eating under control to figure out how many calories you need to lose or gain weight.

But just how long should you count your calories?

See what happens when you record your eating for 300 days straight using myfitnesspal!  Was it worth the effort?

Watch the video to find out!

Additionally, if you missed Michael’s 100 and 200 day milestones, check out these articles:

What 100 Days of Calorie Counting Taught Me

What 200 Days Of Calorie Counting Taught Me

Stop Drinking Wimpy Smoothies, Make A Super Shake Instead!

We’ve all been there before. That moment when you have an urgent event to attend and you need to eat something quickly. You open your fridge and see nothing tasty.

“Maybe I’ll just stop by a drive thru and pick something up”

Are you sure that’s the right choice? We both know what normally happens after eating fast food. It tastes great going down but shortly after your mind and body start to feel sluggish.

How would you like another option?
A simple five-minute solution to your time crunched dilemma?

I would like to talk to you about the awesome invention of the Super Shake!

The Problem With Slim Fast & Most Smoothies

Over the years there’s been many incarnations of trying to get people to drink rather than eat their calories. The first and most successful was Slim Fast. In grocery stores and at local juice/café type restaurants, commercialized smoothies have now become the trend.

The problem with Slim Fast and most smoothie drinks is that the liquid substances are not really healthy. When you actually look at the ingredients, you will see that they typically contain excess sweeteners, unhealthy fats and unnatural ingredients to fool you into thinking they’re healthy.

Here’s an example of what’s in an 11 ounce “High Protein” Meal Replacement Slim Fast Shake:

Water, Calcium Caseinate, Milk Protein Concentrate, Canola Oil, Cocoa (processed With Alkali),potassium Phosphate, Cellulose Gel, Mono And Diglycerides, Maltodextrin, Glycerin, Potassium Citrate, Salt, Soy Lecithin, Cellulose Gum, Natural And Artificial Flavor, Sucralose (a Nonnutritive Sweetener), Carrageenan, Sodium Citrate, Citric Acid. Magnesium Phosphate, Sodium Ascorbate, Calcium Phosphate, Vitamin E Acetate, Zinc Gluconate, Ferric Orthophosphate, Niacinamide, Calcium Pantothenate, Manganese Sulfate, Vitamin A Palmitate, Pyridoxine Hydrochloride, Riboflavin, Thiamin Mononitrate, Folic Acid, Chromium Chloride, Biotin, Sodium Molybdate, Potassium Iodide, Phytonadione (vitamin K1), Sodium Selenite, Cyanocobalamin (vitamin B12), Cholecalciferol (vitamin D3). Sweetened With A Nonnutritive Sweetener. Contains Milk And Soy.

Slim Fast Nutritional info Slim Fast Vitamin info

Here’s what’s in a 16 ounce Chocolate Smoothie with 2% milk from Starbucks:

Milk, Ice, Banana, Mocha Sauce [Water, Sugar, Cocoa Processed With Alkali, Vanillin], Protein And Fiber Powder [Whey Protein Isolate (Milk), Chicory Root Extract, Natural Flavors, Xanthan Gum, Soy Lecithin].

Slim Fast Calories, and macronutrient infromation

 

Juice/Café type restaurants like Starbucks seem like the perfect option for those with limited time but you can do even better (and save lots of money)  when you create your own Super Shakes.

What Exactly is A Super Shake?

Protein

Protein is the most important nutrient to get right when it comes to losing fat or gaining muscle. This is the one micronutrient that you definitely want to be sure your shake contains a decent amount of. Too many shakes skimp out on this. If your goal is to make your body look good, you’re going to need protein.

A super shake does not rely solely on protein. Just consuming protein powders by itself is not really good for your GI tract. You’re going to want one or more of the following ingredients to turn that average protein shake into a Super Shake.Square bowl of kiwi, strawberries, raspberries, and blueberries

Fruits & Vegetables For Vitamins

 

Most juice smoothie places tend to have lots of fruity shakes. The problem is that the majority of those shakes add additional sugar instead of relying only on the fruit for sweetness. My super shakes usually only use fruit as the sweetener.
The secret weapon to Super Shakes is vegetables! If you hate eating your vegetables, a Super Shake is an easy way to sneak them into your diet without noticing. You get tons of vitamins that you typically are missing out on when you add these to your shake.

With all the ingredients you’re going to put into a Super Shake, you normally do not taste the vegetables (except carrots because they are sweet).

Don’t be afraid. Here are some great beginner options:

Veggies:

  • Spinach
  • Kale
  • Swiss chard
  • Celery
  • Carrots

Fruits:

  • Bananas
  • Strawberries
  • Blueberries
  • Raspberries
  • Apples
  • Pineapple

If you don’t have any fruits and/or veggies, you still need to get your vitamins in with this meal. My favorite option is to get some type of Greens supplement like Greens+.  Some Greens supplements come pre-flavored which is great because the default source tastes just like grass.   Blend the Greens supplement in with your shake or just take a straight up shot.

If you have a juicer, that’s always an option as well for your fruit and vegetables. Personally I’m a bigger fan of adding the whole fruit/vegetable to your shake so you can get ALL of the natural goodness from the items.

Healthy Fats

Your shake is a complete meal so you want the best nutrient possible in it. Only time I may skip adding fats to the shake is if it is an immediate post-workout drink. Otherwise, it’s best to add some healthy fats to your shakes.

Healthy Fat options:

  • Coconut oil
  • Nuts
  • Olive oil
  • Flax seeds
  • Avocado (you’ll be surprised how this tastes when mixed with chocolate ingredients!)

Contains Liquid

Depending on how many calories you’re eating you can use water or go with some more exciting options.
Examples: Almond milk, coconut milk, coffee (black), cow milk, Tea, 100% veggie/fruit juice

Also don’t forget the ice. If it’s a frozen treat you’re after add more.

Equipment Needed

To make these Super Shakes you should make sure you have a solid blender.
I’ve used standard blenders as well as magic blender options. It all comes down to your lifestyle choice. The bigger blenders typically last longer than the smaller travel size ones.

Fast Food Replacement

A Super Shake is the ultimate fast food replacer. The time it takes you to go to a drive thru, place your order, and get your food, you could already have a perfect Super Shake.

If you’re a morning iced coffee/Frappuccino person, why not make your own iced coffee super shake?

Here’s a video showing you how:

Those moments when you are in a pinch, all you need to do is keep a few ingredients in your pantry, fridge and/or freezer and you my friend got a great digestible meal in front of you!

Super Shake Resources

Precision Nutrition

Here’s a great quick start guide from Precision Nutrition on creating Super Shakes:

http://www.precisionnutrition.com/super-shake-creation

http://www.precisionnutrition.com/wordpress/wp-content/uploads/2015/01/Precision_Nutrition_Super_Shake_Guide.pdf

Nate Green’s Scrawny To Brawny Quick guide and Starter Recipes

http://www.scrawnytobrawny.com/wp-content/uploads/2013/04/super-shakes.pdf

Simple Green Smoothies

http://simplegreensmoothies.com/

Simple Green Smoothies have great recipes. My only recommendation to their smoothies would be that you add more protein to them so they could become Super Shakes!

How To Reduce Your Cooking Time By Cooking Your Weekly Food In Bulk

Think you don’t have time to cook?

Every wondered how the busiest folks pull off having meals precooked for themselves?

In today’s video, you will learn how to prepare a week’s worth of chicken breast like a bodybuilder by cooking in bulk!

 Take a trip down memory lane as MicVinny shows you how to prepare weekly chicken breast and turkey breast meals in bulk while eating like a bodybuilder.  A year before Michael V. Moore ever became “MicVinny” he put together this video showing the dedication he had towards eating right.

See the steps Michael took in the kitchen to ensure that he would look his best for the photo shoot session he had during a friendly bodybuilding competition.

Would you like more cooking videos?  Let me know by leaving a comment below