Sample menus for woman weight trainers

Sample menu 1

Breakfast

1/2 cup of oatmeal
1 slice of whole wheat toast
1/2 grapefruit
1 cup skim milk
1 tsp of peanut butter

Mid morning snack

1 banana
1 cup of water

Lunch

Tuna pasta salad:

1 cup cooked pasta
1 oz water packed tuna
1/2 cup shredded carrot
1/2 cup celery
1 tbsp low calorie Italian dressing
3 oz of low calorie frozen yogurt topped with blueberries or strawberries
1 cup of water

Mid afternoon snack

1/2 cup dried cherries
1 cup of water

Dinner

3 oz broiled halibut
1 small baked potato
1 tbsp low calorie sour cream (1% or less)
1 cup Steamed broccoli
Kiwi and strawberries
1 cup or water

Snack

1/2 cup low fat frozen strawberry yogurt

Sample Menu 2

Breakfast

1 whole wheat bagel
1 orange
1 cup skim milk
1/2 oz low fat cream cheese

Mid morning snack

1 pear
8 almonds
1 cup water

Lunch

Ham sandwich:

2 slices whole wheat bread
2 oz of lean ham
2 tsp low fat mayonnaise
2 tomato slices, lettuce
Carrot sticks
1 apple
1 cup skim milk

Mid afternoon snack

1 cup low fat chocolate milk

Dinner

Fajita:

2 oz chicken breast, sauteed with green pepper, onion
Top with salsa and 1 oz low fat cheddar cheese
Add to large whole wheat tortilla
Fold tortilla
1 pear
1 cup water

Snack

1/2 cup low fat strawberry frozen yogurt

Sample Menu 3

Breakfast

French toast:

2 slices of whole wheat bread
1 egg, whisk
dash of salt and pepper
2 slices of canteloupe
1 tsp margarine
1 tbsp syrup
1 cup skim milk

Mid morning snack

1/2 cup blueberries
1 oz low fat cheddar cheese

Lunch

1/2 whole wheat pita pocket stuffed with 2 oz lean ham
1 apple, sliced into strips
1 oz low fat cheddar cheese
1 tsp low fat cheddar cheese
1 cup green and red pepper strips
1 cup water

Mid afternoon snack

1 oatmeal cookie
1 cup skim milk

Dinner

3 oz of trimmed pork chop
2 tbsp Mustard
1 baked potato
1 cup steamed asparagus
10 large grapes
1 cup water

Snack

1/2 cup fresh strawberries

Sample Menu 4

Breakfast

1 English muffin
2 tsp peanut butter
1 cup low fat vanilla yogurt
3/4 cup blueberries
1 cup water

Snack

1 banana
1 cup water

Lunch

Chicken salad sandwich:

1 whole wheat pita
1/2 cup diced chicken breast
2 tsp chopped celery
1 tbsp salad dressing
1 cup steamed broccoli
1 pear
1 cup milk

Mid afternoon snack

1 cup grapes
1 cup water

Dinner

1 cup spaghetti
2 oz of extra lean beef
3/4 cup pasta sauce
1 tbsp grated parmesan cheese
Mixed green salad
2 tbsp Italian dressing
1 apple
1 cup water

Snack

1 cup grapes

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