SAMPLE MEALS

Choosing the right way to eat to build muscle can be a little

overwhelming. But once you start eating the way you need to, it will

become second nature to you. Following is a list of good foods for you

to eat in each of the categories you need to concentrate on:

Proteins

White meat chicken or turkey

Canned tuna

Canned salmon

Fresh Fish

Shellfish

Eggs

Tofu

Soy

Red meat like steak or roast

Complex Carbohydrates

Oatmeal

Potatoes

Yams, Sweet potatoes, Acorn squash

Rice

Legumes

Corn

Vegetables

All water based types.

Lettuce, Cabbage, Spinach

Asparagus

Bok Choy, Leeks

Tomatoes

Celery

Onions

Green Beans

Broccoli, Cauliflower, Radish

Zucchini Squash

Mushrooms

Carrots

Peas

Fruit

1 Apple

1 Orange

1/2 Grapefruit

3 Small Apricots

1 Banana

1/4 Melon

1-Cup Berries, Grapes

1 mango, small papaya

Dairy

1 yogurt

1-Cup low fat cottage cheese

1-Cup non-fat milk (I use vanilla soy milk instead!)

1/2 Cup non or low fat cheese

Wheat Products

2 slices whole wheat bread

1 bagel

2-Cups pasta

Whole wheat tortillas

Snack Foods

Rice cakes

Non-wheat cereals

Plain popcorn

Raw Vegetables

Nuts

Dried Fruit