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Womens Beginner Meal Plan

Womens Beginner 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
Starch/Carb	Option 1: Cereal-Oatmeal-Measured Dry Option 2: Cheerios Option 3: Nutrigrain waffle Option 4: Whole wheat tortilla	Option 1: 0.25 Option 2: 1 Cup Option 3: 1 Option 4: 1	73	3	12.7	1.3
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: Dannon Lite and Fit Yogurt Option 4: Skim milk	Option 1: 2 each Option 2: 0.5 Scoop Option 3: 1 Option 4: 0.5 Cup	34	8	0.7	0
Fruit	Option 1: Orange-Medium Option 2: Clementines Option 3: Grapefruit Option 4: Apple	Option 1: 1 Option 2: 2 Option 3: 1 Option 4: 1	62	1.2	15.7	0.2
		Total:	187	12.2	29.1	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: Sandwhich Thins Orowheat Option 2: Flat out bread Option 3: 45 calorie sara lee bread Option 4: Wheat thins	Option 1: 1 Roll Option 2: 1 Option 3: 2 Slices Option 4: 10	100	5	21	1
Milk Whole	Option 1: Laughing Cow Cheese Light Option 2: Lite mayo Option 3: Almonds Option 4: cheese	Option 1: 1 each Option 2: 1 tblspn Option 3: 5 Option 4: 0.5 oz	35	2.5	1	2
Meat Very Lean	Option 1: Turkey-Deli Thin Smoked-Honey Roasted Option 2: Tuna fish Option 3: Lean ham Option 4: Low fat cottage cheese	Option 1: 2 oz Option 2: 2 oz Option 3: 2 oz Option 4: .25 Cup	60	10.2	2.4	1
Fruit	Option 1: Pears (small) Option 2: Banana Option 3: Orange Option 4: Grapes	Option 1: 1 Option 2: 1 Option 3: 1 Option 4: .75 Cup	85	0.6	22.9	0.2
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:	371	19.7	56.3	9.2

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
Starch/Carb	Option 1: Yam-Cooked Option 2: Pasta Option 3: Brown rice Option 4: Potato	Option 1: 1 Cup Option 2: 1 Cup Option 3: 1 Cup Option 4: 1 Cup	157	2	37.5	0.2
Vegetable	Option 1: Cauliflower-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: 2 Cup Option 4: 3 Cup	30	2.9	5.7	0.4
Meat Very Lean	Option 1: Chicken Breast Skinless-Roasted Option 2: Lean steak Option 3: Lean pork Option 4: Grilled fish	Option 1: 3 oz Option 2: 3 oz Option 3: 3 oz Option 4: 3 oz	141	27	0	3
		Total:	355	31.9	43.2	6.6

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 My Hero Antioxidant	1 Capsule	0	0	0	0
Supplements	Top Form Pretty On The Inside Womans Multivitamin	3 Capsule	0	0	0	0
		Total:	108	19.4	4.1	1.9

	Total	Calories	Protein	Carbs	Fat
Program Totals
	Total:	1237	102	162	24