The Best Workout For The Average Skinny Dude

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As far as your nutrition program is concerned, here’s a complete list of the foods you should eat. They’re divided by meal and there is more than one option per meal, so you can choose what you want to eat.

Breakfast:

  • Orange juice
  • Bowl of Cheerios with granola
  • 2 slices of wheat toast peanut butter on each piece

OR

  • 2 pieces of fruit
  • A glass of juice
  • A breakfast sandwich on a muffin
  • Scrambled eggs (2)
  • 2 pieces of ham
  • 2-3 slices of cheese

OR

  • Bagel with peanut butter
  • Smoothie made with protein powder, yogurt, skim milk and frozen fruit

As far as post-workout snacks are concerned, make sure to eat something within 15 minutes of finishing the workout, even if you don’t feel hungry at all:

  • Sports drink
  • Peanut butter and jelly sandwich
  • Container of yogurt with granola
  • Energy bar

Lunch:

  • Submarine sandwich with chicken, tuna, steak or ham and cheese
  • Baked chips
  • Lemonade

OR

  • Cheeseburger
  • Grilled chicken sandwich
  • French fries (not too much)
  • Milkshake (small)

OR

  • Grilled chicken salad
  • Baked potato
  • Juice

OR

  • Wrap
  • Salad
  • Milkshake

OR

  • Bagel sandwich with turkey, cheese and fruit
  • Pasta with sauce and 2 pieces of chicken
  • Salad

OR

  • Omelet with 3 eggs, vegetables and cheese
  • Hash browns
  • Toast

When it comes to dinner, make sure to split your plate evenly – you need an equal amount of protein and carbohydrates, as closely to 50-50 as you can get:

  • Protein (choose one)
    Steak, chicken, fish, pork, turkey
  • Carbohydrates (choose one)
    Pasta, baked potato, rice, corn
  • Side (choose one)
    Salad, fruit, cooked vegetables
  • Drink (choose one)
    Low-fat milk, juice, lemonade
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