Gaining & Losing Weight
RealJock.com Healthy Weight-Loss Program: 1800-Calorie Meal Plan
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| REALJOCK.COM HEALTHY WEIGHT-LOSS PROGRAM: 1800-CALORIE MEAL PLAN: DAY 2 | |||||
| 1800-CALORIE MEAL PLAN GUIDELINES | |||||
| Macronutrient Distribution | Carbohydrates (grams) | Protein (grams) | Fats (grams) | ||
| Carbohydrates (45%), Protein (30%), Fat (25%) | 199 grams | 142 grams | 50 grams | ||
| DAY 2 MEAL PLAN | |||||
| Meal: Breakfast | Allowances | Sample Meal: Antioxidant Shake | Amount | Actual Meal Eaten | Actual Allowances |
| 1 NFM | Lite, Fat-Free, Plain Yogurt | 6 oz. | |||
| 1 Fruit | Fruit: Strawberries | 1 1/4 cups | |||
| 1 NFM | Low-Fat 1% or Nonfat Milk, or Soy Milk | 1 cups | |||
| 1 Fat | Flaxseed Meal | 2 Tbsp. | |||
| Meal: Snack | Allowances | Sample Meal: Cheese and Crackers | Amount | Actual Meal Eaten | Actual Allowances |
| 1 G&S | Low-Fat Whole-Wheat Crackers | 4 (1 oz.) | |||
| 2 VLM | Low-Fat Cheese or Fat-Free Cheese | 2 oz. | |||
| Meal: Lunch | Allowances | Sample Meal: Turkey Delite Sandwich | Amount | Actual Meal Eaten | Actual Allowances |
| 2 G&S | Whole-Wheat Flour Break | 2 slices | |||
| 1 NSV | Sliced Tomatoes, Onion, Lettuce, Sprouts, Etc. | Slices | |||
| 3 VLM | Turkey Breast | 3 oz. | |||
| 2 VLM | Low-Fat or Fat-Free Cheese | 2 oz. | |||
| 2 Fats | Avocado | 4 Tbsp. | |||
| 2 NSV | Mixed Non-Starchy Vegetables | 2 cups | |||
| 1 Fat | Low-Fat Salad Dressing | 2 Tbsp. | |||
| 1 Fruit | Fruit of Choice | 4 oz. or 1/2 cup | |||
| Meal: Snack | Allowances | Sample Meal: Cottage Cheese with Fruit and Nuts | Amount | Actual Meal Eaten | Actual Allowances |
| 3 VLM | Cottage Cheese, Low Fat (1%) or Fat Free | 3/4 cup | |||
| 2 Fruits | Dried Apricots | 10 halves | |||
| 1 Fat | Pistachios | 15 | |||
| Meal: Dinner | Allowances | Sample Meal: Stir-Fry | Amount | Actual Meal Eaten | Actual Allowances |
| 4 VLM | Extra-Lean Steak or Chicken Breast | 4 oz. | |||
| 2 G&S | Brown Rice | 1 cup | |||
| 1 Fat | Olive Oil | 1 tsp. | |||
| 2 G&S | Whole-Wheat Pasta | 1 cup | |||
| 1 NSV | Steamed Broccoli, Zuccini, or Cauliflower | 1/2 cup | |||
| FOOD GROUP KEY | |||||
| Abbreviation | Food Group | Details: Foods and Serving Sizes | |||
| G&S | Grains and Starches | G&S Overview | |||
| Fruit | Fruit | Fruits Overview | |||
| NFM | Milk or Soy Milk | NFM Overview | |||
| NSV | Non-Starchy Vegetables | NSV Overview | |||
| LM and VLM | Lean Meats and Very Lean Meats (Includes Vegetarian Options) | LM and VLM Overview | |||
| Fats | Fats | Fats Overview | |||
