GAINING & LOSING WEIGHT

RealJock.com Healthy Weight-Loss Program: 2100-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 Vegetarian Healthy Weight-Loss 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 Vegetarian Healthy Weight-Loss 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: 2100-CALORIE VEGETARIAN MEAL PLAN: DAY 1
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 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
2 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.
2 Fat Avocado 4 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
3 G&S Whole Wheat Pasta 1.5 cups
2 NSV Low-Fat Marinara Sauce 1 cup
6 VLM Meatless Ground Burger 6 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.
Meal: Snack Allowances Sample Meal: Yogurt Amount Actual Meal Eaten Actual Allowances
1 NFM Lite, Fat-Free, Plain Yogurt 6 oz.
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