GAINING & LOSING WEIGHT

RealJock.com Healthy Weight-Loss Program: 2100-Calorie Meal Plan

Are you ready to commit to shedding unwanted pounds the healthy way, by eating a well-balanced diet in conjunction with a consistent exercise regimen like the RealJock.com Strong and Lean 12-Week Workout program? Then welcome to the RealJock.com Healthy Weight-Loss Program. The program was created by expert nutritionist Manuel Villacorta, MS, RD, CSSD, one of the leading nutritionists in the San Francisco Bay Area.

The RealJock.com Healthy Weight-Loss Program consists of seven days of meal plans to help you learn how to eat a well-balanced diet and control your caloric intake so that you lose weight naturally. This program is not a calorie-counting program. Instead, your meal plans are based on a macronutrient distribution—a percent distribution of calories from carbohydrates, proteins, and fats. Villacorta has translated this distribution to the number of servings allowed per food group, which will help you more easily control your serving sizes. Use the sample meals as guidelines, but feel free to substitute similar ingredients or use your own recipes as you go.

To begin the program, first read through the Weight-Loss Program Overview to understand how the program works. Then, based on your body type, choose the meal plan that's right for you:

1800-Calorie Meal Plan: Developed for the average male, age 20 to 60 year old, height ranging from 5’ 4” to 5’ 10”, weighing 180 to 260 pounds, with a sedentary or light activity desk job. Assumes the user exercises four to five days per week doing a combination of cardiovascular exercises (two to three hours per week) and strength training (three to four hours per week).

2100-Calorie Meal Plan: Developed for the average male, age 20 to 60 year old, height ranging from 5’ 11” to 6’ 3”, weighing 190 to 350 pounds, with a sedentary or light activity desk job. Assumes the user exercises four to five days per week doing a combination of cardiovascular exercises (two to three hours per week) and strength training (three to four hours per week).

Coming Soon—More Healthy Meal Plans: We haven't forgotten you vegetarians or ectomorphs! Throughout arch, RealJock.com will launch a Vegetarian Weight-Loss Program, a Weight-Gain Program, and a Vegetarian Weight-Gain Program.

New—Highly Personalized Nutrition Help: Villacorta and team have just launched Nutrition for You, an advanced nutrition web site individualized for specific body types, age, and activity levels, with online progress tracking, corrective feedback, and even live phone calls with nutrition experts. RealJock.com has partnered with Villacorta to offer a subscription version of this service to all RealJock.com members. Want to get serious about your weight loss? Check it out!

REALJOCK.COM HEALTHY WEIGHT-LOSS PROGRAM: 2100-CALORIE MEAL PLAN: DAY 1
2100-CALORIE MEAL PLAN GUIDELINES
Macronutrient Distribution Carbohydrates (grams) Protein (grams) Fats (grams)
Carbohydrates (45%), Protein (30%), Fat (25%) 231 grams 162 grams 58 grams
DAY 1 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 Nonfat Milk, or Soy Milk 1 cups
1 Fat Flaxseed Meal 2 Tbsp.
Meal: Snack Allowances Sample Meal: Fruits/Nuts/Cheese Amount Actual Meal Eaten Actual Allowances
2 Fruit Dried Apricots 10 halves
2 VLM Low-Fat Cheese or Fat-Free Cheese 2 oz.
1 Fat Almonds 12
Meal: Lunch Allowances Sample Meal: Salad Amount Actual Meal Eaten Actual Allowances
2 NSV Mixed Non-Starchy Vegetables 2 cups
6 VLM Chicken Breast or Fish (Baked, Grilled, or Broiled) 6 oz.
1 VLM Hard Boiled Egg (Whites Only) 1 cup
2 G&S Beans or Peas 1 cup
2 Fat Low-Fat Dressing 4 Tbsp.
Meal: Snack Allowances Sample Meal: Fruit and Yogurt Amount Actual Meal Eaten Actual Allowances
1 Fruit Fruit of Choice 4 oz., or 1 cup
1 NFM Lite, Fat-Free, Plain Yogurt 6 oz.
Meal: Dinner Allowances Sample Meal: Chicken Pasta Amount Actual Meal Eaten Actual Allowances
6 VLM Chicken Breast (Grilled, Baked, or Broiled) 6 oz.
2 NSV Low-Fat Marinara Sauce 1 cup
2 Fat Olive Oil 2 tsp.
3 G&S Whole-Wheat Pasta 1.5 cups
2 NSV Steamed Broccoli, Zuccini, or Cauliflower 1 cup
Meal: Snack Allowances Sample Meal: Fruit and Yogurt Amount Actual Meal Eaten Actual Allowances
1 NFM Lite, Fat-Free, Plain Yogurt 6 oz.
FOOD GROUP KEY
Abbreviation Food Group Details: Foods and Serving Sizes
G&S Grains and Starches G&S Overview
Fruit Fruits Fruits Overview
NFM Milks and Soy Milks 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