What should women be eating?

I've been trying to convince my gf to get on here, but she just doesn't have the time. She is about 5'9" 138lbs and like everyone else, she wants to look lean and toned.
 
What should be doing to get these results as far as working out and eating right?
 
Her current diet consists of the following:
 
6am: 4 egg whites and 1/2 cup oatmeal
 
9am: snack: zone perfect protein bar - 15g protein, 23carb
 
12pm: 1 can tuna on whole wheat pita
 
3pm: zone perfect protein bar - 15g protein, 23 carbs
 
5:30pm: workout
 
6:30pm: 1 scoop zero carb isopure mixed with water - 25g protein no carbs
 
7:30pm: 6oz chicken breast small baked potato
 
10pm: 1/2 cup cottage cheese with grapes
 
She works out 3-4 days a week varying each day with 20min jog, step aerobics and light weights. She also is on her feet all day and moving around for work.
 
Should her diet favor protein and less carbs to get lean? If so, how much protein does she need and from what sources. Also, what kinds of workouts should she be doing? Does anyone have a sample meal plan or workout regiment  that is optimal for women's nutrition? Thanks.
 

i think she needs more fat in there unless i missed somthing (i didn't see a very major source) might wanna throw in some nuts (I <333 cashews)btw 5"9 and 138 does not sound bad at all but im all for improving ones self so mroe power to her

starting
124 pounds
11 bfp
5"7
15 years old

Current
147
10 bfp
5"8
18 years old

yeah, nuts are a great source of good fats.  Also flaxseeds or salmon (for the omega 3's)

The unreal is more powerful than the real because nothing is as perfect as you can imagine it. Only intangible ideas last. Stone crumbles. Wood rots. People, well, they die. But things as fragile as a thought, a dream, a legend, they can go on and on

Im not a fan of those Zone perfect bars. real food would be much better.
 
also post workout you need some carbs with that shake. this is the windor of oppurtunity for muscles to uptake nutrients, and the carbs will aid in shuttling the protein to muscle cells to begin repair and replinish nutrient stores.
 
I also agree on EFA's.
olive oil
natural nut butters
nuts
salmon
avocados
fish oil caps
flaxseed oil
egg yolks in moderation are great source of nutrients as well

hey jen what carbs do u reccomend post workout?

ORIGINAL: mystique

hey jen what carbs do u reccomend post workout?

this is so individuel, especially for females. Some females are more sensitvie to insulin spikes post workout from HIGH GI carbs (rice cakes are my choice) than others. Personally when I am in a period of trying to gain more lean muscle, I have whey protein and rice cakes post workout, immediatly after training.
When in cutting mode, I just have oatmeal or sweet potatoes, along with lean protein source.
 
I will point out that fruit is not a good choice post workout, the sugars in fruit comes from fructose. this replinishs liver glycogen stores, not muscle.

so then when is the best time to eat fruit?

I would suggest as a part of your earlier morning meals, pre noonish.
Linda

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