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

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REALJOCK.COM HEALTHY WEIGHT-LOSS PROGRAM: 1800-CALORIE VEGETARIAN MEAL PLAN: DAY 2
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 2 MEAL PLAN
Meal: Breakfast	Allowances	Sample Meal: Cereal	Amount	Actual Meal Eaten	Actual Allowances
	2 G&S	High-Fiber Cereal	1.5 cups
	1 Fruit	Blueberries	3/4 cup
	1 NFM	Low-Fat (1%) or Non-Fat Milk or Soy Milk	1 cup
	1 Fat	Flaxseed Meal	2 Tbsp.
Meal: Snack	Allowances	Sample Meal: Crackers with Cottage Cheese	Amount	Actual Meal Eaten	Actual Allowances
	1 G&S	Low-Fat Whole-Wheat Crackers	4 (1 oz.)
	4 VLM	Low-Fat (1%) or Fat-Free Cottage Cheese	1 cup
Meal: Lunch	Allowances	Sample Meal: Egg Salad Sandwich	Amount	Actual Meal Eaten	Actual Allowances
	2 G&S	Whole Wheat Flour Bread	2 slices
	1 NSV	Lettuce, Red Onions, Red Bell Pepper	Slices
	3 VLM	Egg Whites	6 whites
	2 VLM	Low-Fat or Fat-Free Cheese	2 oz.
	2 NSV	Mixed Non-Starchy Vegetables	2 cups
	2 Fat	Low-Fat Dressing	4 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
	2 Fruit	Dried Apricots	10
	2 Fat	Almonds	12
	1 G&S	Lite, Fat-Free, Plain Yogurt	6 oz.
Meal: Dinner	Allowances	Sample Meal: Stir Fry	Amount	Actual Meal Eaten	Actual Allowances
	5 VLM	Lite or Extra Lean Tofu	5 oz.
	1 G&S	Brown Rice	1/2 cup
	2 NSV	Snow Peas, Mushrooms, Onions, Bok Choy	1 cup
	1 Fat	Canola Oil	1 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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