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Womens Advanced Meal Plan

Womens Advanced Meal Plan

Food Group	Meal	Portion Size	Calories	Protein	Carbs	Fat
Meal One - Breakfast
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
Supplements	Top Form Pretty On The Inside Womans Multivitamin	2 Capsule	0	0	0	0
Meat Very Lean	Option 1: Egg-White-Fresh Option 2: TopForm Whey Option 3: Fat Free Cottage Cheese Option 4: Lean Ham	Option 1: 4 each Option 2: 0.75 scoop Option 3: 0.5 cup Option 4: 2 oz	68	16	1.4	0
Fruit	Option 1: Grapefruit-Pink/Red Option 2: Orange Option 3: Medium Strawberries Option 4: Blueberries	Option 1: 1 Option 2: 1 Option 3: 8 Option 4: 1 cup	73	1.5	18.6	0.2
Starch/Carb	Option 1: Cereal-Oatmeal Option 2: Low Carb Wheat Tortillas Option 3: Cream of Wheat Option 4: Whole Grain Cereal	Option 1: 0.25 cup Option 2: 1 Option 3: 2 tblsp Option 4: 0.5 cup	73	3	12.7	3.5
		Total:	232	20.5	32.7	3.5

Food Group	Meal	Portion Size	Calories	Protein	Carbs	Fat
Meal Two - Mid Morning Meal
Other/Carb	TopForm MRP	1 scoop	108	9.5	14.7	1.5
Supplements	Top Form Flabuless	4 Capsule	0	0	0	0
		Total:	108	9.5	14.7	1.5

Food Group	Meal	Portion Size	Calories	Protein	Carbs	Fat
Meal Three - Lunch
Combination Food	TopForm Energy Bites	1 each	70	1	8.5	3
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: Yam-Cooked Option 2: Brown Rice Cooked Option 3: Quinioa Option 4: Whole Wheat Low Carb Tortilla	Option 1: 0.75 cup Option 2: 0.5 cup Option 3: 0.5 cup Option 4: 1	118	1.5	28.1	0.1
Meat Very Lean	Option 1: Breast Skinless-Roasted Option 2: Salmon Option 3: Halibut Option 4: Turkey	Option 1: 3 oz Option 2: 3 oz Option 3: 3 oz Option 4: 3 oz	141	27	0	3
Vegetable	Option 1: Broccoli-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	30	2.6	6	0.3
		Total:	377	32.1	42.7	8.5

Food Group	Meal	Portion Size	Calories	Protein	Carbs	Fat
Meal Four - Mid Afternoon Meal
Other/Carb	TopForm MRP	1 scoop	108	9.5	14.7	1.5
Supplements	Top Form Flabuless	4 Capsule	0	0	0	0
		Total:	108	9.5	14.7	1.5

Food Group	Meal	Portion Size	Calories	Protein	Carbs	Fat
Meal Five - Dinner
Supplements	Top Form Complete Efa Omega 3 6 9	3 Gel Capsule	27	0	0	3
Vegetable	Option 1: Asparagus-Cooked Option 2: Any Green Veggie Option 3: Any Green Veggie Option 4: Any Green Veggie	Option 1: 2 Cup Option 2: 2 Cup Option 3: 2 Cup Option 4: 2 Cup	76	8.6	14.8	0.8
Meat Very Lean	Option 1: Fish Tilapia Option 2: Grilled Shrimp Option 3: Chicken Option 4: Turkey	Option 1: 4 oz Option 2: 4 oz Option 3: 4 oz Option 4: 4 oz	120	24	0	12
		Total:	223	32.6	14.8	5

Food Group	Meal	Portion Size	Calories	Protein	Carbs	Fat
Meal Six - Before Bed Meal
Supplements	Top Form My Hero Antioxidant	1 Capsule	0	0	0	0
Supplements	Top Form Pretty On The Inside Womans Multivitamin	3 Capsule	0	0	0	0
Meat Very Lean	Option 1: Egg-White-Fresh Option 2: Fat Free Cottage Cheese Option 3: Grilled Shrimp Option 4: TopForm Whey	Option 1: 6 Option 2: 0.5 cup Option 3: 3 oz Option 4: 1 scoop	102	24	2.1	0
		Total:	102	24	2.1	0

	Total	Calories	Protein	Carbs	Fat
Program Totals
	Total:	1150	128	122	20