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Sample-Weekly-Menu---lifewayfitnesscom

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					This is an sample of weekly meals for an average active woman. Target goal: Reduce body fat and retain lean muscle.

Week 1
Day 1
4 scrambled egg whites 1/2 bagel 1/2 banana Meal 1

Each meal provides approx: 35g CHO, 19g Protein, and Fat content varies from 2 - 5g

Day 3
2 whole eggs, 1 slc fat-free cheese, 1/4c chopped onion, mushrm,grn/red pepper (or salsa) 2oz (dry weight) cream of wheat 5 strawberries 3oz canned shrimp (drained) or 6 med size shrimp 1/2can (19oz) lentil soup 5 reduced-fat cracked-pepper crackers 3oz turkey breast 1/2 c instant couscous, w/ 1Tbsp raisins 1/2c steamed broccoli 1/2 bagle or 1slc w/w brd or 1/2c cooked pasta under 1/4c chopped: celery, purple onion, red bell pepper 1/3c fat-free mayo, 1tsp lemon jc, 1Tbsp spicy mustard, 1Tbsb raisins all mixed w/ 1can tuna

Meal 2

1 high-protein snack bar (~200 calories) 1 fugi apple Beef Stir-Fry: Heat together 4oz grilled round steak strips, 1/2c choped broccoli or green beans and 1Tbsp low -sodium teriyaki sause 1/2c cooked rice 1 slc rye toast 1 oz. low fat hard cheese 2 tsp jam 5oz grilled chicken breast 3oz baked potato 1c steamed broccoli or cauliflower 1/2c fat-free, no sugar added ice cream Warm Chicken Salad: Microwave 3oz canned chunk white chicken till warm: add to 1/2c cooked pasta and 2Tbsp shredded low-fat Mozzarella large green salad with 1Tbsp fat-free dressing

Meal 3

Meal 4

Meal 5

1protien snack bar 1 low fat fig newton or 1 orange Beef Casserole: Heat together 3oz lean ground steak, 1/4c corn, 1/4c kidney beans and 1/2c cooked rice 1Tbsp fat-free salad dressing or salsa

Meal 6

Day 2
Meal 1 4oz OJ and 2slc whole-grain tst w/ sugar-free preserves 3/4c fat-free egg sub or 5 large egg whites 2Tbsp shredded non-fat cheddar or 1/2slc non-fat cheese 1Tbsp imitation bacon bits 1/2can tuna in water (drained) 2Tbsp fat-free mayo 1/8c chopped onion, lettuce, tomato 1/2 bagel 1 plum Grilled Chicken Salad: Fresh salad greens w/ 4oz sliced grilled chicken breast 1Tbsp French dressing 1/2 plain baked potato 2slc turkey breast, 1slc fat-free cheese, 1Tbsp mustard, 1Tbsp fat-free mayo, lettuce, tomato 1slc whole-wheat bread 1/2 apple or 1/2 banana

Day 4
1slc whole-grain tst w/ sugar-free preserves 1/2c fat-free egg sub or 3 large egg whites 2Tbsp shredded non-fat cheddar or 1/2slc non-fat cheese 1Tbsp imitation bacon bits served w/ 1/2c non-fat yogurt 3oz canned or fresh crabmeat 2Tbsp fat-free cream cheese and 1tsp dijon mustard 1/2 bagel 2slc roast beef, 1slc fat-free cheese 1tsp mustard, 1tsp fat-free mayo 1slc w/w tst 1c cantaloupe chunks 1 slc canadian bacon 1oz cheese 1/2c grapes 4oz grilled round steak 4oz baked yam w/ 1Tbsp raisins lg serving of steamed mixed veg 2Tbsp fat-free dressing 2 egg whites, 1 whole egg 1/2c mixed veg 4oz baked potato 1Tbsp Parmesan cheese

Meal 2

Meal 3

Meal 4

Meal 5

1 protein snack bar 1/2 banana 4oz broiled grouper, halibut or snapper 4oz baked yam green salad w/ 2Tbsp fat-free dressing

Meal 6

Week 1
Day 5
Meal 1 2 scrambled egg whites and 2oz grilled chicken breast (or 1 slc canadian bacon) 1/4c (total) chopped onion, green pepper, 2Tbsp salsa 1 fat-free flour tortillas or pitas and 4oz orange jc 1/2c (dry) oatmeal 4-5 nuts 1/2c blueberries or 1/2 banana 3oz grilled chicken breast w/ 2Tbsp BBQ sauce lettuce, tomato, onion 1slc whole wheat bread (or 1/2 bagel) 1 plums

Each meal provides approx: 35g CHO, 20g Protein and 7g Fat

Day 7
1 fat-free toaster waffles 1/2 sliced banana 2Tbsp sugar free (or light) syrup 3 egg whites and 1 whole egg scrambled 1/2c cooked pasta 3oz crabmeat 1tsp fat-free mayo, 1tsp low-sodium soy-sauce 1Tbsp chopped onion, dash garlic powder 1 fat-free tortillas w/ 3oz grilled chicken breast in chunks 1Tpsp chopped onion or green pepper 1Tbsp salsa or fat-free mayo 1 orange

Meal 2

Meal 3

Meal 4

1protien snack bar 1/2c yogurt 3oz grilled chicken breast w/ 2Tbsp BBQ sauce 3oz baked potato 1Tbsp Parm cheese or 1Tbsp sour crm green salad w/ 1Tbsp fat-free dressing 2 oz smoked salmon 2 melba toast type crackers 1 fuji apple

1 high-protein snack bars 1/2 banana

Meal 5

Subway 6" roasted chicken sandwich (no cheese) 1 diet soda 3oz canned shrimp 1/2c cooked pasta 2Tbsp Parm cheese green salad w 2Tbsp fat-free dressing

Meal 6

Day 6
Meal 1 4oz OJ and 4oz fat-free yogurt 1 scrambled egg whites and 2 oz grilled chicken breast 1/2 English muffin 1 high-protein snack bar 3oz low fat sugar free yogurt 1/2c grapes 3 oz turkey breast in chunks 1 orange in chunks 1/2c cooked pasta 1Tbsp low-sodium teriyaki sauce 1/4 cantaloupe in chunks 1/2 apple in chunks 1/2 banana in chunks 1/2c non-fat cottage cheese (2-3pkt Equal) 3oz grilled round steak 5oz baked potato or yam large green salad topped w/ 2Tbsp fat-free dressing 3oz cooked chicken breast 1tsp mustard, 1tsp fat-free mayo, onion, lettuce 1/2 bagle 1 orange

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


				
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posted:11/28/2009
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Description: Sample-Weekly-Menu---lifewayfitnesscom