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 3 | |||||
| 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 3 MEAL PLAN | |||||
| Meal: Breakfast | Allowances | Sample Meal: Yogurt and Fiber | Amount | Actual Meal Eaten | Actual Allowances |
| 1 G&S | High-Fiber Cereal | 3/4 cup | |||
| 1 Fruit | Banana | 1 medium | |||
| 1 NFM | Lite, Fat-Free, Plain Yogurt | 6 oz. | |||
| 1 Fat | Almonds | 6 | |||
| Meal: Snack | Allowances | Sample Meal: Cottage Cheese, Fruit, and Crackers | Amount | Actual Meal Eaten | Actual Allowances |
| 1 Fruit | Fruit of Choice | 4 oz. or 1/2 cup | |||
| 2 VLM | Low-Fat (1%) or Fat-Free Cottage Cheese | 1/2 cup | |||
| 1 G&S | Whole-Wheat Crackers | 4 (1 oz.) | |||
| Meal: Lunch | Allowances | Sample Meal: Pita Pocket Sandwich | Amount | Actual Meal Eaten | Actual Allowances |
| 2 G&S | Whole-Wheat Pita Bread | 1 pita | |||
| 1 NSV | Sliced Tomatoes, Lettuce, Sprouts, Pepperoncini, Etc. | Slices | |||
| 3 VLM | Fish or Turkey with Non-Fat Mayonnaise | 3 oz. | |||
| 1 VLM | Low-Fat or Fat-Free Cheese | 1 oz. | |||
| 2 Fats | Avocado | 4 Tbsp. | |||
| 1 Fruit | Fruit of Choice | 4 oz. or 1/2 cup | |||
| Meal: Snack | Allowances | Sample Meal: Yogurt with Fruit and Nuts | Amount | Actual Meal Eaten | Actual Allowances |
| 1 NFM | Lite, Fat-Free, Plain Yogurt | 6 oz. | |||
| 1 Fruit | Fruit of Choice | 4 oz. or 1/2 cup | |||
| 2 Fat | Almonds | 12 | |||
| Meal: Dinner | Allowances | Sample Meal: Pasta Dinner | Amount | Actual Meal Eaten | Actual Allowances |
| 2 G&S | Whole-Wheat Pasta | 1 cup | |||
| 2 NSV | Low-Fat Marinara Sauce | 1 cup | |||
| 5 VLM | Extra-Lean Ground Beef or Turkey (5% or 4%) | 5 oz. | |||
| 1 VLM | Low-Fat or Fat-Free Cheese | 1 oz. | |||
| 2 NSV | Steamed Vegetables: Broccoli, Cauliflower, and Kale | 1 cup | |||
| 2 Fat | Olive Oil | 2 tsp. | |||
| 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 | |||
