Plan Title: Maintain a weight of 100-105lb

Plan Type: Nutrition

Summary: Maintain the weight of a 105 lb. female at 5'2" note: this is with no exercise, take that into account, and add more fruits, grains etc. if you exercise (add one at a time to see what works best) * Fats are the quickest way to gain weight

Details:



8 oz. water 8 oz. 1% milk 2 Slices wheat toast with butter or peanut butter (pb is better for u) 1 med. size apple 1 Fruit Yogurt	8 oz. water 8 oz. 1% milk Ham/Chs sandwich (2 slices wheat bread 3 slices meat 1 slice of chs) if have sandwich with veggies no need for a salad, if no veggies have a small side salad 1- 1 1/2 cups Dessert: either add a bag of chips or go for an ice cream bar	8 oz. water 1 Banana	8 oz. Water 8 oz. 1% Milk 1 Cup Mashed Potatoes 1/2 Cup of Cooked Broccoli 3 oz. Chicken small side salad with dressing	8 oz. Water 8 oz. 1% Milk 2 Oreo Cookies
8 oz water 1 cup of Cheerios with 8 oz. of 1% milk 1 Slice wheat toast with butter or peanut butter (if not peanut butter try peanut butter with an apple or banana!) 1 Pear 8 oz. orange juice	8 oz. water 8 oz. 1% Milk Tuna Sandwich 1 cup tuna 2 slices wheat bread veggies optional (if no veggies have a side salad or 1 cup of cooked or cold vegetables- carrotts, broccoli, celery) Dessert: Add chips, or go for 2 oreo cookies	8 oz. Water 1 Orange	8 oz. Water 8 oz. 1% Milk 1 Slice Pizza 1/2 cup of cooked/ raw veggies or small side salad with dressing	8 oz. water 8 oz. 1 % Milk 1 Big oatmeal Cookie
8 oz. Water 2 Grains (ex. 2 slices of wheat toast) 2 Fruits (8 oz. of fruit juice, with banana or apple, 1 Fruit can count in a Fruit Yogurt) 1-2 Proteins- 1 egg, peanut butter 1-2 fats- butter, peanut butter (=1protein, 1 fat)	8 oz. Water 2 Grains 1-2 Veggies 1 Protein 1 Fat (Tbsp of mayo= 1 fat, or dab of salad dressing) (1 slice chs=1 fat & 1 Protein) Small Dessert	8 oz. Water 1 Fruit	8 oz. Water 8 oz. 1% Milk 2 Grains 3 Proteins 2 Fats 2 Veggies (1/2 cup of veggies = 1 veg) (3 oz. meat = 3 Proteins)	8 oz. Water 8 oz. 1% Milk Small Dessert of your choice

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Added: 21, October, 2009
From: hltodd28

Category: Nutrition

Tags: Maintaining Weight of Small Female

Maintain a weight of 100-105lb

From : hltodd28