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RealJock.com Healthy Weight-Loss Program: 2100-Calorie Meal Plan

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REALJOCK.COM HEALTHY WEIGHT-LOSS PROGRAM: 2100-CALORIE MEAL PLAN: DAY 2
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
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 2 MEAL PLAN
Meal: Breakfast	Allowances	Sample Meal: Antioxidant Shake	Amount	Actual Meal Eaten	Actual Allowances
	1 NFM	Lite, Fat-Free, Plain Yogurt	6 oz.
	1 Fruit	Strawberries	1 1/4 cups
	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: Cheese, Crackers, and Carrots	Amount	Actual Meal Eaten	Actual Allowances
	2 G&S	Low-Fat Whole-Wheat Crackers	8 (1 oz.)
	2 VLM	Low-Fat or Fat-Free Cheese	2 oz.
	1 NSV	Baby Carrots	1 cup
Meal: Lunch	Allowances	Sample Meal: Turkey Delite Sandwich	Amount	Actual Meal Eaten	Actual Allowances
	2 G&S	Whole-Wheat Flour Bread	2 slices
	1 NSV	Sliced Tomatoes, Onion, Lettuce, Sprouts, Etc.	Slices
	3 VLM	Turkey Breast	3 oz.
	2 VLM	Low-Fat or Fat-Free Cheese	2 oz.
	2 Fat	Avocado	4 Tbsp.
	2 NSV	Mixed Non-Starchy Vegetables	2 cups
	2 Fat	Low-Fat Salad Dressing	4 Tbsp.
Meal: Snack	Allowances	Sample Meal: Cottage Cheese with Fruit and Nuts	Amount	Actual Meal Eaten	Actual Allowances
	3 VLM	Low-Fat (1%) or Fat-Free Cottage Cheese	3/4 cup
	2 Fruit	Dried Apricots	10 halves
	2 Fat	Almonds	12
Meal: Dinner	Allowances	Sample Meal: Stir-Fry	Amount	Actual Meal Eaten	Actual Allowances
	5 VLM	Extra-Lean Steak or Chicken Breast	5 oz.
	3 G&S	Brown Rice	1.5 cup
	2 NSV	Snow Peas, Mushrooms, Onions, and Bok Choy	1 cup
	2 Fat	Olive Oil	2 tsp.
Meal: Snack	Allowances	Sample Meal: Yogurt with Fruit	Amount	Actual Meal Eaten	Actual Allowances
	1 NFM	Lite, Fat-Free, Plain Yogurt	6 oz.
	1 Fruit	Fruit of Choice	4 oz. or 1/2 cup
FOOD GROUP KEY
Abbreviation		Food Group		Details: Foods and Serving Sizes
G&S		Grains and Starches		G&S Overview
Fruit		Fruit		Fruits Overview
NFM		Milk or Soy Milk		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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