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 oil
1 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 veggies
1 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 potato
1 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 bread
1 tbsp natural peanut butter 1 banana |
| Mid-Morning | 1 can of tunaCelery and carrot sticks1 oz cheddar cheese
1 slice whole grain bread |
| Lunch | 6 oz turkey breast1 cup brown riceSteamed broccoli
10 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 cereal
2 tbsp slivered almonds |
| Mid-Morning | 1 scoop whey protein powder1 orange10 almonds |
| Lunch | 1 can of tuna1 cup brown riceSalsa
Diced peppers, carrots, and onions |
| Mid-Afternoon | 2 hard boiled eggs1 appleCarrot and celery sticks |
| Dinner | 6 oz cod fishSteamed cauliflower1 cup cooked quinoa
1 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 sauce
Chopped veggies as desired |
| Mid-Afternoon | 1 scoop protein powder1 apple20 almonds |
| Dinner | 6 oz steak2 cups steamed broccoli1 large sweet potato
1 oz cheddar cheese |
| Before Bed | 1 cup skim milk1 apple |
Friday
| Breakfast | 1 whole egg1 cup bran cereal1 cup milk
10 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, mushrooms
1 apple |
| Mid-Afternoon | 1 can of tunaSalsa1 cup corn
2 small slices avocado |
| Dinner | 6 oz turkey breast½ cup brown rice2 cups mixed greens
1 tbsp Italian salad dressing |
| Before Bed | 1 cup cottage cheese1 tbsp almond butter |
Saturday
| Breakfast | 6 egg whites1 orangeSalsa
Chopped 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 dressing
2 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 broccoli
10 almonds |
| Before Bed | ½ cup Greek yogurt1 small peach |
Sunday
| Breakfast | 6 egg whites1 oz low-fat cheddar cheese2 slices whole grain bread
Diced 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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