201 A Christian Guide to Body Stewardship, Diet and Exercise MPME Directions for Use 1. Use Table B1 to determine which meal plan to use based on your bodyweight and activity level using Table B2. 2. Use Table B3 to determine how many servings of each food group you should consume at each meal. 3. If lactose intolerant, substitute dairy requirements with items from the protein food group. 4. If vegan / vegetarian, select only non-animal items from the protein food group. 5. For additional choices from each food group visit MyPlate: https://www.myplate.gov/ eat-healthy/food-group-gallery. NOTE: If alternative food items are selected, additional research will be required in order to determine the appropriate serving size to meet the goal number of kcal from each food group (e.g., 75 kcal for fruit, etc.). 6. If your goal is to lose weight, consider using a meal plan one letter down the chart (e.g., C → B). 7. If your goal is to gain weight, consider using a meal plan one letter up the chart (e.g., C → D). 8. Evaluate progress by weighing yourself once a week. For consistency purposes, weigh in on the same day and same time each week. For weight loss: Strive to lose 1-2 lbs. per week For weight gain: Strive to gain 0.5-1 lb. per week 9. Adjustments may be required to your meal plan in order to achieve weight management goals. Not losing weight? Consider using a meal plan two letters down the chart (e.g., C → A). Not gaining weight? Consider using a meal plan two letters up the chart (e.g., C → E).
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