You need the proper fuel to deliver the best performance without any breakdown. So, you need to be careful of what you are eating on a regular basis. A proper diet is very much important in order to get the perfect body and thus getting to lead a healthy life.
A working woman should always be very much conscious about her health as a fit body can manage to pull off more. Just an update in your diet plan can bring a noticeable change. So, what should be the proper diet for a woman to gain the proper muscle shape? Well, to know that, follow this article thoroughly.
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7 Day Meal Plan for female muscle gain???
Let’s go through the 7 day meal plan for female muscle gain in detail day by day. This is the core of this article. Give this plan the supreme priority. So, here’s the diet plan muscle gain meal plan female breakdown.
1. First Day
Meal 1: Pro oatmeal of ⅔-cup oat cooked in almond or whole milk mixed with protein powder(1 scoop) garnished with 1-tablespoon of almond butter along with a sliced banana.
Meal 2: A whole wheat bagel and hard-boiled eggs(2 to 3).
Meal3: 6-ounces of chicken breast grill. 1-cup of veggies and 1-cup of wheat pasta with a tablespoon of minced garlic with not over a tablespoon of EVOO.
Meal 4: Half-cup hummus and carrots.
Meal 5: Salmon with rice and vegetables.
Meal 6: Sundae made by blending a frozen banana with unsalted butter, cacao nibs, coconut flakes, and banana ice cream.
Meal 7: Casein protein shake before bed.
So the total gain for the day is:
Fat: 59.3
Proteins: 193.7
Calories: 2021
Carbohydrates: 167.2
2. Second Day
Meal 1: 3 eggs scrambled, 3 turkey bacon slices with 1 grapefruit.
Meal 2: ¾-cup cottage cheese with veggies and grapes.
Meal 3: Turkey-Pita-Sandwich made with ½-cup avocado with a whole wheat-pita-bread, 1-slice low-fat swiss cheese, 3-oz chicken breast, lettuce, tomato with 1-tsp mustard.
Meal 4: Sirloin steak with rice and sweet potato.
Meal 5: Apple
Meal 6: Casein protein shake before bed.
So the total gain for the day is:
Fat: 69.8
Proteins: 191
Calories: 2136
Carbohydrates: 169.6
3. Third Day
Meal 1: Pro oatmeal.
Meal 2: Tuna Salad made with a can of tuna with apple cider vinegar, mustard powder, and garlic powder(1-tsp each) with whole-grain crackers.
Meal 3: Quinoa with spicy chicken.
Meal 4: Mixed berries with Greek yogurt with unsweetened granola.
Meal 5: Whitefish with potato and vegetables.
Meal 6: Casein protein shake.
So the total gain for the day is:
Fat: 61.8
Proteins: 192.4
Calories: 2098
Carbohydrates: 201.3
4. Fourth Day
Meal 1: Scrambled egg with cheese and an apple or a banana.
Meal 2: Peanut-butter-jelly protein smoothie.
Meal 3: Cheeseburger.
Meal 4: Good amount of raw nuts.
Meal 5: A bowl of chicken taco.
Meal 6: Casein protein shake.
So the total gain for the day is:
Fat: 71.8
Proteins: 196.1
Calories: 2214
Carbohydrates: 198.2
5. Fifth Day
Meal 1: Scrambled eggs with berries and oats.
Meal 2: Half-cup hummus and carrots.
Meal 3: A BLT wrap.
Meal 4: Toasted chickpeas.
Meal 5: Crispy chicken parmesan.
Meal 6: Casein protein shake before bed.
So the total gain for the day is:
Fat: 64.8
Proteins: 167.8
Calories: 2191
Carbohydrates: 189
6. Sixth Day
Meal 1: Overnight Chia oats garnished with 1-tsp nut butter, banana slices with 2-slices of strawberries.
Meal 2: A whole wheat bagel and hard-boiled eggs(2 to 3).
Meal 3: Quesadilla.
Meal 4: Sundae made by blending a frozen banana with unsalted butter, cacao nibs, coconut flakes, and banana ice cream.
Meal 5: Sweet potato and turkey burger.
Meal 6: Casein protein shake.
So the total gain for the day is:
Fat: 72.1
Proteins: 158.3
Calories: 2282
Carbohydrates: 201.2
7. Seventh Day
Meal 1: 3-eggs scrambled(only whites) with half cup spinach, 1-tsp feta cheese, diced onion with an Ezekiel bread slice with bananas or berries.
Meal 2: Rice cakes with peanut butter.
Meal 3: Rice, veggies, and chicken.
Meal 4: Cottage cheese(8-ounces) and almond butter 1-tsp.
Meal 5: Green salad with an 8-oz steak.
Meal 6: Casein protein shake.
So the total gain for the day is:
Fat: 62
Proteins: 161.9
Calories: 2049
Carbohydrates: 198.3
So, this is the correct meal plan for toning and building muscle female. This 7 day meal plan for muscle gain female will definitely show proper results if followed exactly the way given here.
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How long does it take to gain muscles for females???
Seeing such a serious diet plan you must be thinking how long does it take to build muscle for females actually. It completely relies on the effort you are putting into this diet plan.
Perfect female body weight should be lying approximately near 150lbs. Following the given meal plan for lean muscle gain female along with some proper freehand exercises you will definitely notice the change from the 6th to 8th week. Thus, after 3 to 4 months you will definitely notice that the muscles you were dreaming to possess, have been achieved.
Remember
Before you start with the routine of this brand new food habit, there are three main key points that come under the muscle gain meal plan female. Those three main points are:
- Eating foods frequently, 5 to 7 times, throughout the day can be a good thing
- Skipping meals is a big no as skipping foods can harm your metabolism
- Before you go to bed, always have a slow-digesting protein meal
The Bottom Line
Follow this 7 day meal plan for muscle gain female and have the food exactly the way it is mentioned. Also, do not forget to add doing exercises in the plan as it can improve the blood circulation in your body along with reducing body fats.
Just like losing weight, gaining it is also a bit difficult. However, you don’t need to make the procedure harsh and difficult. This 7 day meal plan is quite healthy, budget-friendly, and easy. So, why wait? Start to gain those alluring muscles now.
