Weight Training Diet

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

 

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