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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 5
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 5 MEAL PLAN
Meal: Breakfast	Allowances	Sample Meal: Egg White Omelet	Amount	Actual Meal Eaten	Actual Allowances
	3 VLM	Egg Whites	6 whites
	2 VLM	Low-Fat or Fat-Free Cheese	2 oz.
	1 NSV	Sauteed Spinach, Onions, Mushrooms, Bell Peppers	1/2 cup
	1 Fat	Olive Oil	1 tsp.
	1 Fruit	Fruit of Choice	4 oz. or 1/2 cup
	1 NFM	Low-Fat (1%) or Non-Fat Milk or Soy Milk	1 cup
Meal: Snack	Allowances	Sample Meal: Crackers with Fruit	Amount	Actual Meal Eaten	Actual Allowances
	1 G&S	Low-Fat Whole Wheat Crackers	4 (1 oz.)
	1 Fruit	Fruit of Choice	4 oz. or 1/2 cup
Meal: Lunch	Allowances	Sample Meal: Sesame Quinoa with Tofu	Amount	Actual Meal Eaten	Actual Allowances
	2 G&S, 2 VLM	Quinoa	1 cup
	4 VLM	Lite or Extra Lean Tofu	4 oz.
	2 NSV	Steamed Red Bell Pepper, Asparagus, Mushrooms	1 cup
	1 fat	Olive Oil	1 tsp.
Meal: Snack	Allowances	Sample Meal: Yogurt with Fruit and Nuts	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
	1 Fat	Almonds	12
Meal: Dinner	Allowances	Sample Meal: Hamburger	Amount	Actual Meal Eaten	Actual Allowances
	2 G&S	Whole Wheat Flour Bread	2 slices
	1 NSV	Tomatoes, Onions, Lettuce, Sprouts	Slices
	2 VLM	Meatless Burger Patty	1 patty
	1 VLM	Low-Fat or Fat-Free Cheese	1 oz.
	1 NSV	Steamed Broccoli, Cauliflower, Kale	1/2 cup
	1 Fat	Olive 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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