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contents  \nintroduction.............................................................................................................................................................................................03  \nINPUT YOUR DATA .....................................................................................................................................................................................04  \nProtein and Calorie Reference Charts Proteins ...............................................................................................................................................................................................05  \nCarbohydrates ............................................................................................................................................................................06  \nFats...........................................................................................................................................................................................................07  \nVegetables .........................................................................................................................................................................................08  \nFruits......................................................................................................................................................................................................09  \nApproved Condiments & Seasonings....................................................................................................................... 10  \nExample Meal Plan............................................................................................................................................................................... 12  \nBuilt With Science CUSTOM Meal Plan BUILDER........................................................................................................ 13  \nAPPENDIX: CALCULATIONS.................................................................................................................................................................. 14  \nDISCLAIMER ................................................................................................................................................................................................... 15  \nbws custom Meal Plan Builder  03   \nintroduction  \nThis interactive PDF will walk you through how to build your own custom meal plan for fat loss:  \n1. Determine your target calorie and protein requirements for fat loss. Answer the questions on the following page and this will be automatically calculated for you!  \n2. Fill in your Custom Meal Plan Builder:  \nPick and choose which foods you’d like to include in your meal plan using the Protein and  Calorie Reference Charts on pages 5-9, then plug them into the Custom Meal Plan Builder on page 13. Each food is listed based on per 100 calories, and it lists the volume and amount of  \nprotein it contains. This way, you can mix and match to hit your protein and calorie goals and  \nknow how much food to eat. Aim to hit within 10% of your protein and calorie goals per day.  \nSee page 12 for an example.  \nIf you would like a more customized meal plan tailored to your body composition, goals and dietary preferences, along with specific recipes and nutritional breakdowns, check out our Built With  Science Custom Nutrition Plans created by our team of Registered Dietitians.  \nbws custom Meal Plan Builder  04   \nINPUT YOUR DATA  \nNOTE: In order to use the automatic calculations on this PDF and display all the interactive features, please use the free Adobe Acrobat PDF reader application when viewing the PDF. You can easily download the application on your desktop, Apple or Android phone. If the PDF is not able to perform the automatic calculations for you, pleas","cbCailCmPpjTRR85","https://ap.wps.com/l/cbCailCmPpjTRR85","pdf",2343062,16,"English","# introduction\n## INPUT YOUR DATA\n## Protein and Calorie Reference Charts - Proteins\n## Carbohydrates\n## Fats\n## Vegetables\n## Fruits\n## Approved Condiments & Seasonings\n## Example Meal Plan\n## APPENDIX: CALCULATIONS\n## DISCLAIMER","[{\"question\":\"What information is required to use the automatic calculations in the PDF?\",\"answer\":\"Users enter body fat percentage, sex, age, weight, height, exercise level, and the number of meals/snacks per day. These inputs are used to automatically calculate calorie and protein targets for fat loss.\"},{\"question\":\"How do the reference charts help users build meals?\",\"answer\":\"The protein, carbohydrate, and other food charts list foods by per-100-calorie values along with volume and protein amount. Users select portions that allow them to mix and match foods to reach their daily protein and calorie goals.\"},{\"question\":\"What target range is recommended for calories and protein?\",\"answer\":\"The PDF instructs users to aim within 10% of their calculated daily protein and calorie goals per day.\"},{\"question\":\"What if the PDF cannot perform automatic calculations?\",\"answer\":\"The PDF directs users to the appendix, which explains how to calculate the same targets manually when interactive calculations do not run correctly.\"}]","bws custom Meal Plan Builder - Build a Custom Meal Plan for Fat Loss | PDF",1790538293]