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

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REALJOCK.COM HEALTHY WEIGHT-LOSS PROGRAM: 2100-CALORIE VEGETARIAN MEAL PLAN: DAY 4
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
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 4 MEAL PLAN
Meal: Breakfast	Allowances	Sample Meal: Oatmeal	Amount	Actual Meal Eaten	Actual Allowances
	2 G&S	Cooked Oatmeal	1 cup
	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: Yogurt with Fruit	Amount	Actual Meal Eaten	Actual Allowances
	2 Fruit	Fruit of Choice	8 oz. or 1 cup
	1 NFM	Lite, Fat-Free, Plain Yogurt	6 oz.
Meal: Lunch	Allowances	Sample Meal: Salad	Amount	Actual Meal Eaten	Actual Allowances
	3 NSV	Mixed Non-Starchy Vegetables	3 cups
	2 G&S	Beans, Peas, Corn	1 cup
	2 VLM	Hard Boiled Egg Whites	4 whites
	2 VLM	Low-Fat or Fat-Free Cheese	2 oz.
	2 Fat	Low-Fat Dressing	4 Tbsp.
	1 Fruit	Fruit of Choice	4 oz. or 1/2 cup
Meal: Snack	Allowances	Sample Meal: Cottage Cheese with Almonds and Carrots	Amount	Actual Meal Eaten	Actual Allowances
	2 Fat	Almonds	12
	4 VLM	Low-Fat (1%) or Fat-Free Cottage Cheese	1 cup
	1 NSV	Baby Carrots	1 cup
Meal: Dinner	Allowances	Sample Meal: Couscous with Chick Peas, Tomatoes, and Tofu	Amount	Actual Meal Eaten	Actual Allowances
	2 G&S	Whole Wheat Couscous	1 cup
	6 VLM	Lite or Extra Lean Tofu	6 oz.
	1 G&S	Chick Peas, Garbonzo Beans	1/2 cup
	2 NSV	Roasted Vegetables and Tomatoes	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

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