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Mens Beginner Meal Plan

Mens Beginner Meal Plan

Food Group	Meal	Portion Size	Calories	Protein	Carbs	Fat
Meal One - Breakfast
Meat Medium Fat	Option 1: Egg-Whole-Fresh Option 2: Lowfat yogurt Option 3: Almonds Option 4: Whey	Option 1: 1 Each Option 2: 1 Option 3: 10 Option 4: 0.5	75	6.4	0.6	5
Starch/Carb	Option 1: Bread-whole Wheat-honey Option 2: Cups of dry oatmeal Option 3: Cheerios Option 4: Nutrigrain Waffles	Option 1: 2 Slice Option 2: .75 Cups Option 3: 3 Cups Option 4: 3	240	8	52	1
Supplements	Top Form Be A Man Multivitamin	2 Capsule	0	0	0	0
Supplements	Top Form Complete Efa Omega 3 6 9	2 Gel Capsule	18	0	0	2
Supplements	Top Form My Hero Antioxidant	1 Capsule	0	0	0	0
Supplements	Top Form Burn Baby Burn	2 Capsule	0	0	0	0
Meat Medium Fat	Cheese-Cheddar-Natural Lofat	1 oz-wt	81	9.1	0	5.1
Fruit	Option 1: Grapefruit-Pink/Red Option 2: Banana Option 3: Orange Option 4: Apple	Option 1: 1 Option 2: 1 Option 3: 1 Option 4: 1	73	1.5	18.6	0.2
		Total:	487	25	71.2	13.3

Food Group	Meal	Portion Size	Calories	Protein	Carbs	Fat
Meal Two - Mid Morning Meal
Other/Carb	TopForm MRP	2 scoop	216	19.1	29.3	2.9
Supplements	Top Form Flabuless	4 Capsule	0	0	0	0
		Total:	216	19.1	29.3	2.9

Food Group	Meal	Portion Size	Calories	Protein	Carbs	Fat
Meal Three - Lunch
Combination Food	TopForm Energy Bites	1 each	70	1	8.5	3
Starch/Carb	Option 1: Bread-whole Wheat-honey Option 2: Pita pocket breads Option 3: Orowheat sandwich thins Option 4: Flat out breads	Option 1: 2 Slice Option 2: 1.5 Option 3: 2 Option 4: 2	240	8	52	1
Meat Very Lean	Option 1: Turkey Deli Sliced-White(Roasted) Option 2: Ham Option 3: Chicken Option 4: Tuna	Option 1: 3 oz Option 2: 3 oz Option 3: 3 oz Option 4: 3 oz	81	14.4	2.7	1.7
Meat Medium Fat	Option 1: Cheese-Cheddar-Natural Lofat Option 2: Lite mayo Option 3: Almonds Option 4: Pistachio kernals	Option 1: 1 oz-wt Option 2: 1 tblspn Option 3: 10 Option 4: 20	81	9.1	0	5.1
Fruit	Option 1: Orange-Medium Option 2: Banana Option 3: Apple Option 4: Pear	Option 1: 1 Option 2: 1 Option 3: 1 Option 4: 1	62	1.2	15.7	0.2
Supplements	Top Form Complete Efa Omega 3 6 9	2 Gel Capsule	18	0	0	2
Supplements	Top Form Burn Baby Burn	2 Capsule	0	0	0	0
		Total:	552	33.7	79	13

Food Group	Meal	Portion Size	Calories	Protein	Carbs	Fat
Meal Four - Mid Afternoon Meal
Other/Carb	TopForm MRP	2 scoop	216	19.1	29.3	2.9
Supplements	Top Form Flabuless	4 Capsule	0	0	0	0
		Total:	216	19.1	29.3	2.9

Food Group	Meal	Portion Size	Calories	Protein	Carbs	Fat
Meal Five - Dinner
Vegetable	Option 1: Beans-Green,Snap-Cooked Option 2: Cauliflower Option 3: Brocolli Option 4: Asparagas	Option 1: 1 Cup Option 2: 1 Cup Option 3: 1 Cup Option 4: 1 Cup	48	1.8	10	0.4
Meat Very Lean	Option 1: Chicken Breast Skinless-Roasted Option 2: Steak Option 3: Salmon Option 4: Lean pork	Option 1: 4 oz Option 2: 4 oz Option 3: 4 oz Option 4: 4 oz	188	36	0	4
Starch/Carb	Option 1: Rice-Brown-Long Grain-Cooked Option 2: white potato Option 3: Pasta Option 4: Quinoa	Option 1: 1 Cup Option 2: 1 Cup Option 3: 1 Cup Option 4: 1 Cup	220	5	46	2
Supplements	Top Form Complete Efa Omega 3 6 9	3 Gel Capsule	27	0	0	3
		Total:	483	42.8	56	9.4

Food Group	Meal	Portion Size	Calories	Protein	Carbs	Fat
Meal Six - Before Bed Meal
Meat Very Lean	TopForm Whey	1 Scoop	108	19.4	4.1	1.9
Supplements	Top Form Be A Man Multivitamin	2 Capsule	0	0	0	0
Supplements	Top Form My Hero Antioxidant	1 Capsule	0	0	0	0
		Total:	108	19.4	4.1	1.9

	Total	Calories	Protein	Carbs	Fat
Program Totals
	Total:	2062	159	269	43