ok-I am definitely not a bodybuilder-however, I am a girl who has tried 10,000 diets at least, so I consider myself somewhat of an expert. Of all the foods you listed, my biggest suggestion is to cut out the fat free dressing shit. That stuff is usually loaded with sugar, i.e. hidden calories, and you're not really doing anything nutritious for your body. Instead of lettuce, tell her to eat spinach, it is a lot more healthy and filling. With that said, here is what I personally have done and seen magnificent results with.
1. Do cardio in the morning on an empty stomach 3x a week. It does not have to be totally intensive cardio. Just be doing something for 30 min. In and out. It is good to do a 2 min warmup then increase intensity to a high level for 2 min come down go up come down, etc..
2. She has to do some kind of weight training like 3-4x a week. I got myself a trainer to help me with all this. You might want to ask someone else for their opinion as well, but we don't do cardio on the days we do leg training, and I lift as heavy as I can handle(not much, but not the colored weights either). I also lift until failure which is pretty important.
3. When I am done working out, I drink a protein shake. I love them, I get my protein in, and it works wonders. She needs to get some flax seed oil which she can get at GNC. Tell her to put 1-2 tablespoons in the shake. SOme like the flavor, I hate it. The protein I use is Chocolate from Designer whey. It is really good.
4. She must eat every three hours. This will keep her metabolism going. 5 small meals a day. She might feel like this is a lot, but you actually end up eating less. Tell her not to look at the scale. It is difficult to be a muscular and cut 120 at 5'4. When I say muscular, it can be read as toned. I don't mean heavy duty woman.
5. She should eat about a gram of protein per pound that she weighs. She needs to majorly cut the carbs if she wants results. Tell her to eat nothing white, including white rice, white bread, etc. She needs to welcome some whole grains into her life. If she doesn't want the protein shake in the morning, tell her to eat oatmeal with a little protein in it.
6. She needs to eat something small before lunch-this can be coldcuts, a handful of nuts, protein shake, tuna, chicken breast, small salad(dressing should be vinegar with flax seed oil)
7. Lunch can be half a sandwich, small salad(with above dressing) any green vegetables. Tell her to stay away from tomatoes and ketchup. Sometimes, I take ground turkey and mix it with sour cream and keto tomato sauce(sauce without carbs) and eat it hot or over salad.
8. Before dinner, she can snack on that tuna they sell in a bag, or some other kind of meat.
9. Normal dinner-remember to portion everything out. A meat, a veg, (sweet potatoes are good) brown rice...
10. Personally, I have found the best results if I eat under 20 carbs a day and make sure all those carbs are consumed in the mornign-early afternoon. None for dinner. There is a great website:synergy.com and it has a bunch of no carb foods that are high in protein that usually would have carbs(like spaghetti)
Tell her to give herself one cheat meal a week. It will keep her on track. Good luck, and I hope this is helpful.
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