7 Day Meal Plan for Muscle Gain in Female

building muscles in female

Women always found searching for diet that can keep them in a toned and good body shape. Apart from women who are only interested in losing weight, there are other women as well who are looking to gain muscles along with a good physique.

In order to gain good muscles while maintaining a good body shape, you need to give space to make some rigid decisions related to your life and your body, from choosing exercise to how you want to look and feel about your body.

Lately,

It can be noticed that women these days are quite interested in ‘getting bulky’ and it is damn exciting to see such a shedding concern.

In fact, it is more exciting to see that women trying to embrace more strength and confidence to face every challenges of their life.

In order to achieve their goal, they deliberately work in the gym for muscle gain. And those hard work and physical changes reflect their gains.

So ladies, if you are willing to build muscles within short period of time then this seven day meal for easy muscle gain will surely help you.

This seven day meal plan is especially designed for female to help them build muscles easily. Follow this meal plan to get bulk muscles.

Here is the “7 day meal plan for female for muscle gain”…

 

7 Day Meal Plan for Muscle Gain

Monday

monday meal plan

Meal 1

Pro-Oatmeal bowl includes:

  • 2/3 Cup Oats (cooked either in whole or almond milk)
  • Mix 1 scoop protein powder
  • Do topping with 1 tbsp. of almond butter and 1 sliced banana
  • Optional: sprinkle 1 tbsp. of honey

Meal 2

  • 3 hard boiled eggs
  • 1 whole wheat bagel

Meal 3

Cook Pasta with Grilled Chicken including:

  • 6 oz. grilled chicken breast
  • 1 tsp. evoo
  • 1 cup of veggies (Tomato, Avocado, Peppers, Spinach, etc.)
  • 1 cup whole wheat pasta
  • 1 tsp. minced garlic

Meal 4

  • 1 cup carrots
  • ½ cup hummus

Meal 5

This meal includes Salmon, Rice + Veggie:

  • ½ cup brown rice
  • 4 oz. grilled salmon
  • 1 tbsp. vinaigrette
  • 1 cup mixed greens salad

Meal 6

Here, meal 6 is a Nice-Cream Sundae including:

  • 1 large ripe banana, frozen
  • 1 serving banana ice cream

Place all the ingredients into a food processor and blend it well until it becomes creamy.

  • 1 tsp. nut butter, unsalted
  • 1 tsp. raw cacao nibs
  • 1 tbsp. coconut flakes, unsweetened

Meal 7 (Before Bed)

  • Casein Protein Shake
The total macros for Monday: Calories: 2021 | Fat: 59.3 | Carbs: 167.2 | Protein: 193.7

 

Tuesday

Tuesday meal plan

Meal 1

Start your Tuesday with Eggs, Turkey Bacon & Grapefruit:

  • 3 eggs, scrambled or lightly fried in coconut oil
  • 1 large grapefruit
  • 3 slices turkey bacon
  • 2 piece whole grain or ezekiel toast

Meal 2

Second meal of the day includes cottage cheese with veggies + grapes:

  • ¾ cup cottage cheese
  • cup of baby carrots
  • 1 cup red grapes

Meal 3

Turkey Pita Sandwich:

  • ½ cup avocado
  • 1 slice low fat swiss cheese
  • 3 Oz. turkey breast
  • 1 whole wheat pita bread
  • Tomato
  • Lettuce
  • 1 tsp. mustard

Meal 4

Include Steak and Rice in your meal 4:

  • 8 oz. sirloin steak
  • 1 cup brown rice
  • 1 sweet potato

Meal 5

Apple with almond butter:

  • 1 tbs. almond butter
  • 1 apple

Meal 6 (Before going to bed)

  • Casein Protein Shake
The total macros for Tuesday – Calories: 2136 | Fat: 69.8 | Carbs: 169.6 | Protein: 191

 

Wednesday

Wednesday meal plan

Meal 1

Include Pro-Oatmeal:

  • 2/3 cup oats cooked either in whole or almond milk
  • Mix 1 scoop of protein powder
  • Use 1 tbsp. of almond butter and 1 sliced banana for topping

Meal 2

Tuna Salad with Crackers:

  • 1 can tuna fish, drained
  • ½ tsp. mustard powder
  • ½ tsp. garlic powder
  • 1 tsp. apple cider vinegar
  • 1 serving of whole grain crackers

Meal 3

Quinoa and Spicy Chicken:

  • 1 cup quinoa
  • 1 cup broccoli
  • ¼ chopped onion
  • 8 oz. chicken breast
  • Salsa, to taste

Meal 4

  • ½ cup greek yogurt
  • 1 cup mixed berries
  • 1 serving unsweetened granola

Meal 5

White Fish with Potato and Veggies:

  • 1 sweet potato
  • 1 cup green beans
  • 2 slices avocado
  • 8 oz. tilapia

Meal 6 (Before Bed)

  • Casein Protein Shake
The total macros for Wednesday – Calories: 2098 | Fat: 61.8 | Carbs: 201.3 | Protein: 192.4

 

Thursday

Thursday meal plan

Meal 1

This day, include Cheese and Egg Scramble with Fruit in your meal:

  • 1 banana or apple
  • 1 cup spinach
  • 3 eggs scrambled
  • ¼ cup cheddar cheese
  • 2 slices crumbled turkey bacon

Meal 2

Peanut Butter & Jelly Protein Smoothie:

  • 8 oz. Milk
  • 1 tbsp. nut butter
  • 1 scoop protein powder
  • ½ cup grapes
  • 1 tsp. chia seeds

Meal 3

The very easy and tasty meal, Cheese burger:

  • 8 oz. burger
  • 1 slice american cheese
  • 1 tsp. mayonnaise
  • 1 tsp. mustard
  • lettuce, tomato, onion
  • 1 whole wheat bun

Meal 4

  • Eat handful of raw nuts

Meal 5

A bowl of Chicken Taco includes:

  • 8 oz. chicken breast
  • ½ cup rice
  • ¼ cup corn
  • 3 oz. salsa
  • ¼ red onion
  • 2 oz. sour cream
  • 1 oz. jack cheese

Meal 6 (Before Bed)

  • Casein Protein Shake
The total macros for Thursday – Calories: 2214 | Fat: 71.8 | Carbs: 198.2 | Protein: 196.1

 

Friday

Friday meal plan

Meal 1

Scrambled Egg White with Oats + Berries:

  • 3 scrambled egg whites
  • 1 cup mixed berries
  • ½ steel cut oats cooked + topped with 2 teaspoons unsalted almond butter

Meal 2

  • ½ cup hummus
  • 1 cup carrots

Meal 3

BLT Wrap includes:

  • 2 slices turkey bacon
  • 2 oz. grilled chicken
  • 3 oz. shredded cheese
  • tomato slices
  • 2 tsp. mayonnaise
  • 2 whole wheat tortilla wraps
  • 2 large lettuce leaves

Meal 4

  • 1 Toasted Chickpeas Serving

Meal 5

It includes Individual Chicken Parmesan:

  • 1 cup whole wheat pasta
  • 1 grilled chicken breast
  • ¼ cup marinara sauce
  • 1 slice low-fat mozzarella cheese

Meal 6 (Before Bed)

  • Casein Protein Shake
The total macros for Friday – Calories: 2191 | Fat: 64.8 | Carbs: 189 | Protein: 167.8

 

Saturday

 

Saturday meal plan

Meal 1

For Overnight Chia Oats: combine the following ingredients in a mason jar over night

  • ½ cup almond milk
  • ½ cup rolled oats
  • 1 tsp. chia seeds
  • 1 tsp. pure maple syrup
  • dash vanilla extract
  • cinnamon for sprinkle

Do its topping with –

  • 1 tsp. nut butter
  • ½ banana
  • 2 sliced strawberries

Meal 2

  • 1 whole wheat bagel
  • 3 hard boiled eggs

Meal 3

Quesadilla includes:

  • ¼ cup jack cheese
  • ½ cup black beans
  • ½ avocado
  • 1 whole wheat tortilla
  • 4 Oz. shredded chicken
  • 2 tbs. salsa

Meal 4

Nice-Cream Sundae:

  • 1 serving banana ice cream
  • 1 large ripe banana, frozen

Place all the ingredients into a food processor and blend it well until it becomes creamy.

  • 1 tsp. raw cacao nibs
  • 1 tsp. nut butter, unsalted
  • 1 tbsp. unsweetened coconut flakes

Meal 5

Turkey Burger with Sweet Potato:

  • 1 Turkey Patty
  • Lettuce, Tomato, Onion
  • 1 Oz. Guacamole
  • 1 Whole Wheat Bun
  • 1 Sweet Potato, Baked

Meal 6 (Before Bed)

  • Casein Protein Shake
The total macros for Saturday – Calories: 2282 | Fat: 72.1 | Carbs: 201.2 | Protein: 158.3

 

Sunday

sunday meal plan

Meal 1

3 Egg Whites Scrambled with –

  • ½ cup spinach
  • Diced onion
  • 1 tbs. feta cheese
  • 1 slice of ezekiel bread
  • ½ banana or 1 cup berries

Meal 2

Rice Cakes and Peanut Butter:

  • 2 tsp. peanut butter
  • 2 rice cakes
  • Sprinkle cinnamon

Meal 3

Chicken, Rice + Greens:

  • ½ cup brown rice
  • 1 grilled chicken breast
  • Mix greens salad with 2 tablespoons of balsamic vinegar

Meal 4

  • 1 Tbsp. Almond Butter
  • 8 oz. Cottage Cheese

Meal 5

Salad with Steak:

  • 8 oz. steak
  • ½ avocado
  • 1 tbs. evoo
  • 2 cups mixed greens salad
  • 2 tbsp. lemon juice

Meal 6 (Before Bed)

  • Casein Protein Shake
The total macros for Sunday – Calories: 2049 | Fat: 62 | Carbs: 198.3 | Protein: 161.9

 

Exercise Plan for Muscle Gain in Female

This meal plan will work more efficiently when accompanied by some grueling exercises. These easy exercises will help you gain bulk muscles.

Apart from eating a healthy diet, lifting weights is also a crucial thing in gaining muscles.

Therefore, let’s have a look on some of the female muscle building workout plan.

Workout Routine for Women

Workout A

  • Bicep Curl – 2 reps, 8 sets and rest for 90 Secs
  • Triceps Extension – 2 reps, 8 sets and rest for 90 Secs
  • Decline Weighted Sit-up – 2 reps, 8 sets and rest for 30 Secs
  • Sit-up – 3 reps, 6 sets and rest for 2 mins
  • Bench Press – 5 reps, 5 sets and rest for 3 mins
  • Squat – 5 reps, 5 sets and rest for 3 mins
  • Barbell Row – 5 reps, 5 sets and rest for 3 mins

Workout B

  • Pull-up – 3 reps, 8 sets and rest for 90 Secs
  • Upright Rown – 3 reps, 8 sets and rest for 90 Secs
  • Hanging Leg Raise – 2 reps, 8 sets and rest for 30 Secs
  • Pull-Down – 5 reps, 5 sets and rest for 3 mins
  • Deadlift – 5 reps, 5 sets and rest for 3 mins
  • Incline Bench – 5 sets, 5 reps and rest for 3 mins
  • Lunge – 3 reps, 6 sets and rest for 3 mins

Workout C

  • Hamstring Curl – 3 reps, 8 sets and rest for 90 Secs
  • Seated Calf Raise – 2 reps, 8 sets and rest for 90 Secs
  • Plank – 1 reps, 8 sets and rest for 30 Secs
  • Leg Extension – 3 reps, 8 sets and rest for 2 mins
  • Squat – 5 reps, 5 sets and rest for 3 mins
  • Bench Press – 5 reps, 5 sets and rest for 3 mins
  • Horizontal Row – 5 reps, 5 sets and rest for 3 mins

 

Bottom Line

The following meal plan and exercise routine is neither stressful nor complicated that you face any difficulty in following it. The aforementioned instructions are simple and easy to carry out.

Further, this 7 day meal for muscle gain is simplified, budget friendly and ensure you fruitful result. You just need to start putting this into action and get the result quickly as possible.

 

Related Posts

Bodybuilder Brandan Fokken Bulking Meal Plan and Diet!

5 Best Steroids for Women to Get Ripped Body without Masculine Effect

Maggie Herbert
Maggie is a certified personal trainer, yoga instructor, and sports nutritionists. She deepened her knowledge of nutrition after attending the Canadian School of Natural Nutrition. Get Me on Social Channels: About Me | Facebook | Instagram | Google+  |  Quora

Leave a Reply

Your email address will not be published. Required fields are marked *

D-Bal | Buy 2 Get 3
Buy 2 Get 1 FREE on all Crazy Bulk Supplements & Stacks.
SHOP NOW
close-image