7 Day Meal Plan for Muscle Gain For Female: An Absolute Diet Plan

We have always heard diet is essential for bodybuilders, but is it true? Well, keeping it simple, we can say yes, diets do matter how fast and effectively you can gain muscle mass. Both physical workouts and nutrition are critical if you want to gain lean muscle.

For anyone, gaining muscle mass is challenging since they need to challenge their body through physical activity. But you can not achieve the desired muscle mass by just doing physical exercise as it is also dependent on the nutrition you intake through food.

High-protein foods are very important for muscle gain while you also need to eat carbohydrates and fats-rich foods for energy. So, what we are saying is you need to balance your diet with all three primary macronutrients.

Generally, you can follow a simple diet plan you can afford and can easily be set by reading on the internet regardless of your sex. However, if you are a female and want to gain muscle mass fast, you better go with specific diet plans. It might cost you a little more, but it is worth spending analyzing its outcome.

So, today we are talking about the seven-day diet plan for muscle gain for women. Read it through.

Best Foods for Gaining Lean Muscle

Before moving to the daily diet plan, we are taking you through some of the top foods for gaining lean muscle.

1. Chicken Breast

Chicken breast is one of the good sources of protein. Talking statistically, every 3-ounce 85 grams of chicken breast contains around 26 grams of high-quality protein.

Besides, they contain B vitamins niacin and B6. These vitamins help your body function properly while you do physical workouts.

Chicken breast are protein-rich and helpful for muscle gain
Chicken breasts are a protein-rich food

On top of that, high-protein diets coming from chicken may help in losing fat.

2. Eggs

Eggs are high-nutrition food that contains high-quality protein, healthy fats, B vitamins, and chlorine. Moreover, eggs contain large amounts of amino acid leucine (amino acids are the building blocks of protein), which is very important for muscle gain.

That’s why eggs are essential foods in your diet to reduce fat and gain muscle.

3. Greek Yogurt

Dairy products contain fast-digesting whey protein and slow-digesting casein protein. Some studies show that consuming a combination of fast and slow-digesting dairy protein increases in lean mass. However, not all dairy products have similar effects.

One of the best dairy products is Greek yogurt. It contains approximately double as much protein as regular yogurt. You can eat Greek yogurt anytime, however, eating it before bed and after a workout is better due to the mixture of fast and slow-digesting proteins.

4. Soybeans

We all know beans are protein-rich foods. Soybean is the high-protein bean with several other nutrients. As per Healthline, half a cup of cooked soybean (86 grams) contains 14 grams of protein while it also contains vitamins, minerals, and unsaturated fats.

What’s more, soybeans are good sources of vitamin K, phosphorus, and iron. The increased level of iron in your body is associated with good transport of oxygen in your blood and muscles.

Meanwhile, many young women might be at risk of iron deficiency due to blood loss during menstruation. So, eating soybeans is suitable for all females who are trying to gain muscle mass.

5. Seafood

Fish is an excellent source of protein and other vital minerals and vitamins. Especially fish like Salmon and Shrimp are the ideal choice for muscle building and overall health. Studies suggest each 3-ounce (85 grams) of salmon contains around 17 grams of protein, 2 grams of omega-3 fatty acids, and B vitamins.

While all other nutrients are essential, omega-3 fatty acids are more vital for gaining muscle mass as it helps lean muscle gain during exercise.

Fish and other seafood are good keto diet
Fish and other seafood are good sources of protein, Source: Keto Vale

Similarly, Shrimp is an excellent source of protein that contains high protein, least fat, and no carbs. Statistically, each 3-ounce serving of Shrimp includes 18 grams of protein and 1 gram of fat with no carbohydrates. Eating Shrimp lets you eat other food rich in fibers and fats.

6. Turkey Breast

Like chicken breast, turkey breast is also a protein-rich food. In case you want to change a taste of chicken without reducing your protein intake, you can swap it with turkey breast.

What’s more, turkey breast has almost no fat or carbs, which might be vital if you want to lose weight and gain muscle mass at the same time. Studies show that a 3-ounce (around 85 grams) serving of turkey breast contains approximately 25 grams of protein.

Meal plan for gain muscle mass

Besides, turkey is also a good source of B vitamin niacin that helps regulate fat and carbohydrate digestion in your body. A hidden benefit of B vitamin is that it enhances your ability to exercise, which indirectly helps to gain lean muscle soon.

7. Cottage Cheese

Cottage cheese is an excellent source of protein. Around 8 ounces (226 grams) of cottage cheese contains 28 grams of protein, along with some vital muscle-building amino acid leucine.

You can buy different varieties of cottage cheese depending on your total calorie need. You can have a high-fat version like creamed cottage cheese if you want to consume more calories. Otherwise, you can go with low-fat cheese.

Cottage cheese are high in protein and low in calorie
Cottage cheese is high in protein and low in calorie, Source: Housewives How-tos

Regardless of which version of cottage cheese you consume, it is protein-rich, which enhances your muscle gain.

There are so many other foods that are rich in protein and contain fewer carbs and fat that you can include in your daily meals. Some of them include tuna, tilapia, and scallops, among others.

Detailed Weekly Diet Plan

Now, let’s discuss how you can include these items with a good balance in your breakfast, lunch, snacks, and dinner. Here is a seven-day diet plan for those women who want to gain muscle mass soon and naturally.



Start your weekday with three whole eggs, three egg whites (scrambled), 2 cups of cooked oats with 1 tbsp honey, one banana, and three rashers of grilled lean smoked bacon.


Eat 1 cup berries (strawberries, blueberries, raspberries), and 2 cups low-fat cottage cheese.


You can eat 2 cups cooked brown rice with 300g cooked chicken breast and 1 cup of green veggies for lunch.


Take one cup of low-fat Greek yogurt along with 1 tbsp flaxseeds.


You can take 200g salmon steak and 2 cups couscous with 2 cups spinach and 1 tbsp balsamic dressing for dinner.



Eat mushroom, cheese, and onion omelet made with four eggs followed by one slice of lightly buttered wholemeal toast.


Eat one apple and 30g peanut butter at your snack time.


For lunch, you can eat a BLT sandwich, three grilled rashers of lean smoked bacon with two slices of wholemeal bread with sliced tomato, lettuce, and low-fat mayonnaise.


You can eat 50g of beef jerky for a snack to balance your calorie intake.


You can take a slightly heavy meal at dinner on Tuesday. It may include two wholemeal burger buns, lean steak (200g), one fried egg, two slices beetroot, one slice cheese, 1 tbsp low-fat mayo, and two large sweet potatoes with olive oil.



You may start your Wednesday morning with three scrambled eggs and 70g smoked salmon with a handful of cherry tomatoes. Added to that, you may also eat a large handful of spinach, sliced red pepper, and 25g of brazil nuts.


You can intake protein shake with 30g whey protein powder and 200ml semi-skimmed milk. However, if you want to avoid eating protein shake, you can replace it with fruits and nuts.


Eat approximately 200 grams of chicken and wholemeal bread with avocado and tomato sandwich. Three salt and vinegar rice cakes.


Eat 25g brazil nuts for snacks.


You can eat 200g trim pork, 1 cup stir-fried vegies, 1 ½ cup brown rice, 1 tbsp soy sauce, 2 tbsp cashew nuts.



Eat four slices turkey bacon, mushrooms, one cup spinach, two pieces wholegrain bread followed by three whole eggs, and three egg whites.


Take one cup of low-fat Greek yogurt with two tablespoon honey.


For lunch, eat a half skinless chicken roast, one cup beans, one cup sweet potato, mixed green veggies or salad, ½ cup cooked brown rice, ½ tin (210g) 4 bean mix.


Eat approximately 60g of Vitalstrength Pro-Muscle mixed with 300ml milk.


You may eat one cup of sweet potato, one cup beans, 250g Grilled white fish, 1 ½ cup cooked brown rice, mixed green vegies or salad, ½ tin (210g) 4 bean mix.



Eat one cup oats, 2 whole eggs, five egg whites, 1 cup cottage cheese, two tablespoons of coconut oil, three scoops (60g) of Vitalstrength pro-muscle dash cinnamon, and one cup berries.


100g shredded chicken with a wholemeal tortilla.


For lunch, you can eat two slices of wholemeal bread, 200g deli roast beef, one slice cheese, 1 tbsp low-fat mayo, mixed salad, and one piece of fruit.


Three scoops (60g) of Vitalstrength Pro-Muscle mixed with 300ml milk.


½ roast chicken, five baby potatoes, one large sweet potato, with mixed veggies or salad.



Start your weekend with four scrambled eggs along with ½ an avocado mashed on one slice of wholemeal toast. Follow it with a handful of cherry tomatoes.


Drink an immunity-boosting smoothie followed by a blend of 1 apple, 100g frozen berries, and one large handful of spinach. Also, eat one carrot, one tablespoon honey, and one small glass of water.


Eat 2 cups of cooked brown rice and 300g cooked chicken breast along with 1 cup of green veggies.


Eat 25 grams of almonds.


200g trim pork, 1 cup stir-fried vegies, 1 ½ cup brown rice, 1 tbsp soy sauce, 2 tbsp cashew nuts.



Chia seed power pot (see recipe below). 25g brazil nuts.


One apple and 30g peanut butter.


Take approximately 250 grams of roast beef and 200g roast potatoes. Also, eat some vegetables like carrots, green beans, and broccoli.


Eat a light snack on Sunday evening that may contain 20g cheddar cheese and a handful of grapes.


For dinner, you can eat a roast beef sandwich made with 150g leftover beef from lunch, sliced red onion, rocket leaves, mustard, and low-fat mayonnaise on slices of wholemeal bread.

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