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Womens Intermediate Meal Plan

Womens Intermediate 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: Lean Ham Option 4: High Protein Yogurt	Option 1: 2 each Option 2: 0.5 scoop Option 3: 2 oz Option 4: .25 cup	34	8	0.7	0
Starch/Carb	Option 1: Cereal-Cream of Wheat-Dry Option 2: Nutrigrain Waffle Option 3: Whole Wheat Tortilla Option 4: Oatmeal Dry	Option 1: 2 tblsp Option 2: 1 Option 3: 1 Option 4: .25 cup	88	2.5	18.2	0.3
Fruit	Option 1: Grapefruit-Pink/Red Option 2: Pear 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:	213	12	37.5	2.6

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	Sandwhich Thins Orowheat	1 roll	100	5	21	1
Milk Whole	Laughing Cow Cheese Light	1 each	35	2.5	1	2
Vegetable	Spinach-Raw	0.5 cup	3	0.4	0.5	0.1
Meat Very Lean	Option 1: Tuna-Light Cnd in Water Option 2: Lean Chicken Option 3: Lean Turkey Option 4: Cottage Cheese	Option 1: 2 oz Option 2: 2 oz Option 3: 2 oz Option 4: 0.25 cup	66	14.4	0	0.4
Fruit	Option 1: Orange-Medium Option 2: Apple Option 3: Grapes Option 4: Medium Strawberries	Option 1: 1 Option 2: 1 Option 3: 1 cup Option 4: 8	62	1.2	15.7	0.2
		Total:	354	24.5	46.7	8.7

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
Meat Very Lean	Option 1: Chicken Breast Skinless-Roasted Option 2: Tilapia or White Fish Option 3: Turkey Option 4: Lean Pork	Option 1: 3 oz Option 2: 3 oz Option 3: 3 oz Option 4: 3 oz	141	27	0	3
Starch/Carb	Option 1: Quinoa Cooked Option 2: Yam Option 3: Gold Potato Option 4: Brown Rice	Option 1: 0.5 cup Option 2: 0.5 cup Option 3: 0.5 cup Option 4: 0.5 cup	111	4	19.5	2
Vegetable	Option 1: Asparagus-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	38	4.3	7.4	0.4
		Total:	317	35.3	26.9	8.4

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:	1208	110	145	24