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

Are you vegetarian and having trouble eating well and losing weight? Then get 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 Vegetarian 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 Vegetarian Program consists of seven days of lacto-ovo vegetarian meal plans to help you learn how to eat a well-balanced vegetarian 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 Vegetarian 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 Vegetarian Meal Plan: Developed for the average lacto-ovo vegetarian 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 Vegetarian Meal Plan: Developed for the average lacto-ovo vegetarian 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).

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: 1800-CALORIE VEGETARIAN MEAL PLAN: DAY 1
Vegetarian 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 1 MEAL PLAN
Meal: Breakfast	Allowances	Sample Meal: Cereal	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.
	2 Fat	Almonds	12
Meal: Snack	Allowances	Sample Meal: Cheese, Fruit, Yogurt	Amount	Actual Meal Eaten	Actual Allowances
	2 VLM	Low-Fat Cheese or Fat-Free Cheese	2 oz.
	1 Fruit	Fruit of Choice	4 oz. or 1/2 cup
	1 NFM	Lite, Fat-Free, Plain Yogurt	6 oz.
Meal: Lunch	Allowances	Sample Meal: Tofurkey Pita Wrap	Amount	Actual Meal Eaten	Actual Allowances
	1 G&S	Whole Wheat Flour Pita Bread	1 pita
	1 NSV	Lettuce, Tomato, Sprouts, Pepperoncinis	Slices
	3 VLM	Tofurkey Deli Slice	3 oz.
	2 VLM	Low-Fat or Fat-Free Cheese	2 oz.
	1 Fat	Avocado	2 Tbsp.
	2 Fruit	Fruit of Choice	8 oz. or 1 cup
Meal: Snack	Allowances	Sample Meal: Crackers and Carrots with Hummus	Amount	Actual Meal Eaten	Actual Allowances
	1 G&S, 1 Fat	Hummus	1/3 cup
	1 NSV	Baby Carrots	1 cup
	1 G&S	Low-Fat, Whole-Wheat Crackers	4 (1 oz.)
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	Meatless Ground Burger	5 oz.
	2 VLM	Low-Fat or Fat-Free Cheese	2 oz.
	2 NSV	Steamed Broccoli, Zuccini, or Cauliflower	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		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

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