Gaining & Losing Weight
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 7 | |||||
| 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 7 MEAL PLAN | |||||
| Meal: Breakfast | Allowances | Sample Meal: Frittata | Amount | Actual Meal Eaten | Actual Allowances |
| 3 VLM | Egg Substitute | 3/4 cup | |||
| 1 VLM | Low-Fat or Fat-Free Cheese | 1 oz. | |||
| 1 NSV | Onions, Mushrooms, Tomatoes | 1/2 cup | |||
| 2 Fat | Olive Oil | 2 tsp. | |||
| 2 Fruit | Fruit of Choice | 8 oz. or 1 cup | |||
| Meal: Snack | Allowances | Sample Meal: Yogurt with Fruit and Carrots | Amount | Actual Meal Eaten | Actual Allowances |
| 1 Fruit | Fruit of Choice | 4 oz. or 1/2 cup | |||
| 1 NFM | Lite, Fat-Free, Plain Yogurt | 6 oz. | |||
| 1 NSV | Baby Carrots | 1 cup | |||
| Meal: Lunch | Allowances | Sample Meal: Cheese Sandwich and Soup | Amount | Actual Meal Eaten | Actual Allowances |
| 2 G&S | Whole Wheat Flour Bread | 2 slices | |||
| 2 VLM | Low-Fat or Fat-Free Cheese | 2 oz. | |||
| 2 NSV | Low-Fat Tomato Soup | 1 cup | |||
| Meal: Snack | Allowances | Sample Meal: Cottage Cheese with Fruit and Almonds | Amount | Actual Meal Eaten | Actual Allowances |
| 4 VLM | Low-Fat (1%) or Fat-Free Cottage Cheese | 1 cup | |||
| 1 Fruit | Fruit of Choice | 4 oz. or 1/2 cup | |||
| 3 Fat | Almonds | 18 | |||
| Meal: Dinner | Allowances | Sample Meal: Black Bean Fajita Burrito | Amount | Actual Meal Eaten | Actual Allowances |
| 1 G&S | Low-Carb, Low-Fat, Whole Wheat Tortilla | 1 10-inch tortilla | |||
| 1 G&S | Black Beans | 1 cup | |||
| 1 G&S | Brown Rice | 1/2 cup | |||
| 2 VLM | Low-Fat or Fat-Free Cheese | 2 oz. | |||
| 2 NSV | Grilled Red/Green Bell Peppers, Onions | 1 cup | |||
| 1 NSV | Salsa | 1/2 cup | |||
| 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 | |||
