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Mens Intermediate Meal Plan

Mens Intermediate Meal Plan

Food Group	Meal	Portion Size	Calories	Protein	Carbs	Fat
Meal One - Breakfast
Meat Medium Fat	Option 1: Egg-Whole-Fresh Option 2: Natural Peanut Butter Option 3: Low Fat Cheese Option 4: 10 Almonds	Option 1: 1 each Option 2: 1 tblspn Option 3: 1 ounce Option 4: 10	75	6.4	0.6	5
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
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
Starch/Carb	Option 1: Cereal-Oatmeal-Measured Dry Option 2: Whole Wheat Tortillas Option 3: Cream of Wheat (measured dry) Option 4: Whole Wheat Bread	Option 1: 0.75 cup Option 2: 2 Option 3: 4 tbsps Option 4: 2 slice	73	1.5	18.6	0.2
Meat Very Lean	Option 1: Egg-Whole-Fresh Option 2: TopForm Whey Option 3: Low Fat Cottage Cheese Option 4: Lean Ham or Chicken	Option 1: 4 each Option 2: 1 scoop Option 3: 0.5 cup Option 4: 3 ounce	68	16	1,4	0
		Total:	453	32.9	58.7	11.1

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
Meat Very Lean	Option 1: Turkey Deli Sliced-White(Roasted) Option 2: Lean Chicken Option 3: Lean Fish Option 4: Lean Beef	Option 1: 3 oz Option 2: 3 oz Option 3: 3 oz Option 4: 3 oz	81	14.4	2.7	1.7
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
Starch/Carb	Option 1: Bread Pita Pocket-Whole Wheat Option 2: Orowheat Sandwhich Thins Option 3: Rice or Potato Option 4: Quinoa	Option 1: 1 each Option 2: 2 Option 3: .75 cup Option 4: .75 cup	170	6.4	35.4	1.8
Milk Whole	Laughing Cow Cheese Light - Free Can Omit	1 each	35	2.5	1	2
Free Food	Mustard-Prepared - Free Can Omit	1.00 tbsp	12	0.8	1	0.8
Free Food	Mayonnaise-light - Free Can Omit	1.00 tbsp	40	0	1	4.5
Vegetable	Option 1: Spinach-Raw Option 2: Any Green Veggie Option 3: Any Green Veggie Option 4: Any Green Veggie	Option 1: 0.5 cup Option 2: 0.5 cup Option 3: 0.5 cup Option 4: 0.5 cup	3	0.4	0.5	0.1
		Total:	491	26.7	65.9	16

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: Any Green Veggie Option 3: Any Green Veggie Option 4: Any Green Veggie	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: Lean Turkey Option 3: Lean Beef Option 4: Lean Pork	Option 1: 5 oz Option 2: 5 oz Option 3: 5 oz Option 4: 5 oz	235	45	0	5
Starch/Carb	Option 1: Rice-Brown-Long Grain-Cooked Option 2: Yam Option 3: Whole Wheat Pasta Option 4: Yukon Gold Potato	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:	530	51.8	56	10.4

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:	2014	169	243	45