Female Muscle Building Meal Plan

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As a female, you’re going to build muscle at about the rate of half of what a male would. This is due to the fact that you simply don’t have the levels of testosterone in your body that’s necessary to produce significant amounts of muscle mass.

But, this isn’t to say you can’t be successful. With the right program in place you can see gains of 1-2 pounds of lean muscle per month with some hard work and dedication.

Getting your diet in line is half of the equation for results. The following diet is going to help to provide the nutrients your body needs to generate more muscle without adding any unnecessary body fat.

Since we know you want to stay lean while adding some additional curves to your body, this plan will help you accomplish that goal perfectly.

Monday

Breakfast	6 egg whitesSalsa1 tbsp olive oil1 banana 1 slice of whole grain bread
Mid-Morning	½ cup Greek Yogurt1 cup blueberries2 tbsp flaxseeds
Lunch	6 oz chicken breast1 small whole wheat tortillaSliced veggies1 tbsp olive oil salad dressing 1 orange
Mid-Afternoon	1 scoop whey protein powder1 apple10 almonds
Dinner	6 oz lean steak5 spears asparagus1 small sweet potato1 tbsp olive oil 1 tbsp lemon juice
Before Bed	½ cup low-fat cottage cheese1 tbsp natural peanut butter

 

Tuesday

Breakfast	6 egg whitesSalsa2 slices whole grain bread1 tbsp natural peanut butter 1 banana
Mid-Morning	1 can of tunaCelery and carrot sticks1 oz cheddar cheese1 slice whole grain bread
Lunch	6 oz turkey breast1 cup brown riceSteamed broccoli10 almonds
Mid-Afternoon	1 scoop protein powder2 kiwi fruits20 pistachios
Dinner	5 oz salmon2 cups steamed broccoli1 small potato
Before Bed	½ cup cottage cheese2 tbsp flaxseeds

 

Wednesday

Breakfast	1 cup cottage cheese1 cup blueberries¾ cup bran cereal2 tbsp slivered almonds
Mid-Morning	1 scoop whey protein powder1 orange10 almonds
Lunch	1 can of tuna1 cup brown riceSalsaDiced peppers, carrots, and onions
Mid-Afternoon	2 hard boiled eggs1 appleCarrot and celery sticks
Dinner	6 oz cod fishSteamed cauliflower1 cup cooked quinoa1 oz cheddar cheese
Before Bed	1 cup Greek Yogurt2 tbsp flaxseeds

 

Thursday

Breakfast	3 links turkey sausage¼ cup oatmeal (raw measurement)½ grapefruit
Mid-Morning	1 cup cottage cheese1 banana1 tbsp peanut butter
Lunch	6 oz chicken breast1 cup whole wheat pasta½ cup tomato sauceChopped veggies as desired
Mid-Afternoon	1 scoop protein powder1 apple20 almonds
Dinner	6 oz steak2 cups steamed broccoli1 large sweet potato1 oz cheddar cheese
Before Bed	1 cup skim milk1 apple

 

Friday

Breakfast	1 whole egg1 cup bran cereal1 cup milk10 almonds 1 cup grapes
Mid-Morning	1 cup low-fat yogurt1 cup raspberries2 tbsp slivered almonds
Lunch	6 oz chicken breast1 small whole wheat pitaLettuce, onions, peppers, mushrooms1 apple
Mid-Afternoon	1 can of tunaSalsa1 cup corn2 small slices avocado
Dinner	6 oz turkey breast½ cup brown rice2 cups mixed greens1 tbsp Italian salad dressing
Before Bed	1 cup cottage cheese1 tbsp almond butter

 

Saturday

Breakfast	6 egg whites1 orangeSalsaChopped vegetables 1 tbsp olive oil 1 slice whole grain bread
Mid-Morning	½ can salmon mixed with 1 tbsp low-fat mayonnaiseCelery sticks5 whole grain crackers
Lunch	6 slices low-fat deli chicken meat2 cups mixed greens1 tbsp Italian salad dressing2 slices whole grain bread
Mid-Afternoon	1 cup low-fat  yogurt1 cup strawberries2 tbsp flaxseeds
Dinner	6 oz chicken breast½ cup brown rice2 cups steamed broccoli10 almonds
Before Bed	½ cup Greek yogurt1 small peach

 

Sunday

Breakfast	6 egg whites1 oz low-fat cheddar cheese2 slices whole grain breadDiced veggies
Mid-Morning	1 scoop whey protein powder1 orange8 cashews
Lunch	1 can tuna mixed with diced onions and fat-free mayonnaise1 small whole wheat tortilla1 banana
Mid-Afternoon	1 cup cottage cheese1 cup canned fruit in light syrup20 almonds
Dinner	Cheat meal (eat a meal you’re craving but keep serving size in moderation)
Before Bed	1 cup Greek Yogurt2 tbsp flaxseeds

 

 

 

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