The following is a 5 day sample Weight training Diet meal plan.
| Meal 1 | Meal 2 | Meal 3 | Meal 4 | Meal 5 | |
|---|---|---|---|---|---|
| Day 1 | 1/2 Cup Oatmeal 1 Scoop whey Protein Powder Coffee/Tea |
Strawberry Smoothie (containing 1 cup Strawberries, 1 scoop whey protein powder, 1 tbs flaxseed/oil, crushed ice) |
6 ounce grilled chicken breast Large Salad | <1 medium pear | 6 ounces flounder 12 ounces grilled yellow squash |
| Meal 1 | Meal 2 | Meal 3 | Meal 4 | Meal 5 | |
|---|---|---|---|---|---|
| Day 2 | 2 Slices Multi-grain bread Mushroom Omelet (containing 6 egg whites & 1 large Portabella mushroom) 1 Tbs Flaxseed Oil Coffee/Tea |
1 ounce raw unsalted peanuts | Turkey Sandwich (4ounces turkey breast on seven grain Bread) Large Salad (made w/ romaine lettuce, g. pepper, carrot, tomatio, onion, balsamic vinegar, 1 tbs olive oil) |
1 cup raspberries | 6 ounces broiled bay scallops 1 cup spinach |
| Meal 1 | Meal 2 | Meal 3 | Meal 4 | Meal 5 | |
|---|---|---|---|---|---|
| Day 3 | 1cup kashi cereal 1 cup 2% Milk | Meal 2 Bannana smoothie (1 large banana, 1 scoop whey protein powder, 1 tbs flaxseed oil, crushed ice) |
6 ounce grilled chicken breast Large Salad (made w/ romaine lettuce, g. pepper, carrot, tomatio, onion, balsamic vinegar, 1 tbs olive oil) |
1 medium peach | 6 ounces orange roughy 1-1 1/2 cup stir-fried vege medley |
| Meal 1 | Meal 2 | Meal 3 | Meal 4 | Meal 5 | |
|---|---|---|---|---|---|
| Day 4 | 2 Slices Multi-grain bread Vege Omelet (containing 6 egg whites & chopped g. pepper, spinach, onion) 1 Tbs Flaxseed Oil Coffee/Tea |
1 medium apple | Chicken Salad (made 6 ounce chicken & mixed greens, & 1 tbs olive oil) |
1 ounce raw unsalted nuts | 4 ounce broiled shrimp 1 cup asparagus |
| Meal 1 | Meal 2 | Meal 3 | Meal 4 | Meal 5 | |
|---|---|---|---|---|---|
| Day 5 | 1 cup Cottage Cheese 2 slices Multigrain bread Coffee/Tea |
1 ounce unsalted raw nuts | Chickpea Salad (made 1 cup Chickpeas, romaine lettuce, g. pepper, carrot, tomatio, onion, balsamic vinegar, 1 tbs olive oil) |
Blueberry smoothie (1 cup blueberries, 1 scoop whey protein powder, 1 tbs flaxseed oil, crushed ice) |
6 ounces Sea Bass 1-1 1/2 cup green beans |