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.
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 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)
The total macros for Monday: Calories: 2021 | Fat: 59.3 | Carbs: 167.2 | Protein: 193.7
Tuesday 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)
The total macros for Tuesday – Calories: 2136 | Fat: 69.8 | Carbs: 169.6 | Protein: 191
Wednesday Meal 1
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)
The total macros for Wednesday – Calories: 2098 | Fat: 61.8 | Carbs: 201.3 | Protein: 192.4
Thursday 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 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)
The total macros for Thursday – Calories: 2214 | Fat: 71.8 | Carbs: 198.2 | Protein: 196.1
Friday 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)
The total macros for Friday – Calories: 2191 | Fat: 64.8 | Carbs: 189 | Protein: 167.8
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
¼ cup jack cheese ½ cup black beans ½ avocado 1 whole wheat tortilla 4 Oz. shredded chicken 2 tbs. salsa Meal 4
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)
The total macros for Saturday – Calories: 2282 | Fat: 72.1 | Carbs: 201.2 | Protein: 158.3
Sunday 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)
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
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.
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