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
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
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
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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As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge. |
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