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RealJock.com Healthy Weight-Loss Program: 1800-Calorie Meal Plan

Day: 1 2 3 4 5 6 7

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REALJOCK.COM HEALTHY WEIGHT-LOSS PROGRAM: 1800-CALORIE MEAL PLAN: DAY 7
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 7 MEAL PLAN
Meal: Breakfast	Allowances	Sample Meal: Frittata	Amount	Actual Meal Eaten	Actual Allowances
	3 VLM	Egg Beaters	3/4 cup
	1 NSV	Assorted Vegetables: Onions, Mushrooms, Tomatoes	1/2 cup
	2 Fat	Olive Oil	2 tsp.
	1 Fruit	Fruit of Choice	4 oz. or 1/2 cup
	1 G&S	Whole-Wheat Flour Bread	1 slice
	1 NFM	Low-Fat (1%) or Non-Fat Milk, Soy Milk	1 cup
Meal: Snack	Allowances	Sample Meal: Yogurt with Fruit	Amount	Actual Meal Eaten	Actual Allowances
	1 NFM	Lite, Fat-Free, Plain Yogurt	6 oz.
	2 Fruit	Fruit of Choice	8 oz. or 1 cup
Meal: Lunch	Allowances	Sample Meal: Cheese Sandwich and Soup	Amount	Actual Meal Eaten	Actual Allowances
	2 G&S	Whole-Wheat Flour Bread	2 slices
	2 VLM	Low-Fat or Fat-Free Cheese	2 oz.
	2 NSV	Low-Fat Tomato Soup	1 cup
	2 NSV	Mixed Non-Starchy Vegetables	2 cups
	2 Fat	Low-Fat Dressing	4 Tbsp.
Meal: Snack	Allowances	Sample Meal: Cottage Cheese with Fruits and Nuts	Amount	Actual Meal Eaten	Actual Allowances
	4 VLM	Low-Fat (1%) or Fat-Free Cottage Cheese	1 cup
	1 Fruit	Fruit of Choice	4 oz. or 1/2 cup
	2 Fat	Almonds	12
Meal: Dinner	Allowances	Sample Meal: Burrito	Amount	Actual Meal Eaten	Actual Allowances
	1 G&S	Low-Fat, Low-Carb Whole-Wheat Tortilla	1 (10 inch)
	4 VLM	Chicken Breast (Grilled)	4 oz.
	2 VLM	Low-Fat or Fat-Free Cheese	2 oz.
	1 NSV	Salsa	1/2 cup
	1 Fat	Avocado	2 Tbsp.
	1 G&S	Brown Rice	1/2 cup
	1 G&S/VLM	Black Beans	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

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