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

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REALJOCK.COM HEALTHY WEIGHT-LOSS PROGRAM: 2100-CALORIE MEAL PLAN: DAY 3
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
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 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	Fruit of Choice	4 oz. or 1/2 cup
	1 NFM	Lite, Fat-Free, Plain Yogurt	6 oz.
	1 Fat	Almonds	5
Meal: Snack	Allowances	Sample Meal: Yogurt with Fruit and Nuts	Amount	Actual Meal Eaten	Actual Allowances
	2 Fat	Almonds	12
	1 NFM	Lite, Fat-Free, Plain Yogurt	6 oz.
	2 Fruit	Fruit of Choice	8 oz. or 1 cup
Meal: Lunch	Allowances	Sample Meal: Pita Pocket Sandwich	Amount	Actual Meal Eaten	Actual Allowances
	2 G&S	Whole-Wheat Pita Bread	1 pita
	2 NSV	Sliced Tomatoes, Lettuce, Sprouts, Pepperoncini, Etc.	Slices
	4 VLM	Fish or Turkey with Non-Fat Mayonnaise	4 oz.
	2 VLM	Low-Fat or Fat-Free Cheese	2 oz.
	2 Fats	Avocado	4 Tbsp.
	1 Fruit	Fruit of Choice	4 oz. or 1/2 cup
Meal: Snack	Allowances	Sample Meal: Cottage Cheese, Crackers, and Carrots	Amount	Actual Meal Eaten	Actual Allowances
	3 VLM	Low-Fat (1%) or Fat-Free Cottage Cheese	3/4 cup
	2 G&S	Whole-Wheat Crackers	8 (2 oz.)
	1 NSV	Baby Carrots	1 cup
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
	6 VLM	Extra-Lean Ground Beef or Turkey (5% or 4%)	6 oz.
	2 NSV	Steamed Vegetables: Broccoli, Cauliflower, and Kale	1 cup
	2 Fat	Olive Oil	2 tsp.
Meal: Snack	Allowances	Sample Meal: Yogurt	Amount	Actual Meal Eaten	Actual Allowances
	1 NFM	Lite and Fat-Free Yogurt	6 oz.
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

GAINING & LOSING WEIGHT