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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 4
Weight-Loss Program Overview Weight-Loss Program Support Forum Day 1 Meal Plan Day 2 Meal Plan Day 3 Meal Plan Day 4 Meal Plan Day 5 Meal Plan Day 6 Meal Plan Day 7 Meal Plan
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 4 MEAL PLAN
Meal: Breakfast	Allowances	Sample Meal: Cereal	Amount	Actual Meal Eaten	Actual Allowances
	2 G&S	High-Fiber Cereal	1 1/2 cups
	1 Fruit	Blueberries	3/4 cup
	1 NFM	Low-Fat (1%) or Non-Fat Milk, Soy Milk	1 cup
	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.
	1 Fat	Pistachios	15
Meal: Lunch	Allowances	Sample Meal: Salad	Amount	Actual Meal Eaten	Actual Allowances
	3 NSV	Mixed Non-Starchy Vegetables	3 cups
	6 VLM	Chicken Breast or Fish (Grilled, Baked, or Broiled)	6 oz.
	1 G&S	Beans or Peas	1/2 cup
	1 Fat	Low-Fat Dressing	2 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.
	2 Fruit	Dried Apricots	10 halves
	2 Fat	Almonds	12
Meal: Dinner	Allowances	Sample Meal: Hamburger	Amount	Actual Meal Eaten	Actual Allowances
	2 G&S	Whole-Wheat Flour Bread	2 slices
	1 NSV	Sliced Tomatoes, Onion, Lettuce, Sprouts, Etc.	Slices
	4 VLM	Extra-Lean Ground Beef or Turkey (5% or 4%)	4 oz.
	2 VLM	Low-Fat or Fat-Free Cheese	2 oz.
	1 NSV	Steamed Vegetables: Broccoli, Cauliflower, and Kale	1/2 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

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