Food plan for women (muscle mass)

In this lesson we will provide you with meal plans by weight and height. These designs are designed for women who want to increase their muscle mass. As we have explained in previous guides, nutrition is a key factor to take into account if you want to achieve positive results during your training sessions. You should choose the plan that best represents your measurements.

If, when calculating the amount of calories you should consume based on your weight and height, it is less than the lowest plan, you should subtract 50 calories from it for every 2kg you weigh less. If, on the other hand, the highest plan is too small for you, add 50 calories per day for every 2kg you are overweight:

• Female Meal Plan I - 2100 calories (54.5 kg, 5'4'')

• Female meal plan II - 2150 calories (59 kg, 5'5'')

• Female Meal Plan III - 2200 calories (61 kg, 5'6'')

Female Meal Plan I

Breakfast (7:30 am): Breakfast sandwich:

• 2 eggs (fried or scrambled

• 2 Slices of Whole Wheat Bread

• 40 Grams of avocado

Total: (450 cal*52 g carbohydrate) (7g fiber)*(18g fat*21 g protein).

Lunch (12p.m.): Rice with meat and vegetables:

• 100 Grams Rice (brown) (uncooked).

• 100 Grams Beef Steak (uncooked)

• 100 Grams Mixed Vegetables (uncooked)

Total: 644Cal*91g carbohydrate [8g fiber]*11g fat*42g protein.

Pre-Workout Snack (30 Min Before Workout): Protein Shakes and Fruit:

• 1 apple

• 20 grams protein powder (1 scoop)

Total:(175 cal)*(27 g carbohydrate) [4g fiber]*(1 g fat) (16g protein).

Dinner [1-2 hours after workout]: Rice with chicken and beans:

• 70 Grams Rice (brown) (uncooked).

• 100 Grams Chicken Breast (raw)

• 70 grams Black Beans (uncooked)

Total:618 cal*98g carbohydrate [3g fiber]*6g fat*43g protein.

Bedtime snack [10 p.m.]): Protein shakes and nuts:

• 20 grams nuts (small handful).

• 20 grams protein powder + 5 grams creatine.

Total:199 Cal*7g carbs [2g fiber]*11 g fat*19 g protein.

Total Plan: 2085 calories*274g carbs [34g fiber]*46g fat*143g protein:

Female Meal Plan II

Breakfast (7:30 am): Breakfast sandwich:

• 2 eggs (fried or scrambled).

• 2 Slices Whole Wheat Bread

• 40 Grams Avocado

Total: 450 cal*52 g carbohydrate (7 g fiber)*18 g fat*21 g protein.

Lunch (12 p. m.): Rice with meat and vegetables:

• 100 grams (brown) rice (uncooked).

• 100 grams of Beef Steak (uncooked)

• 100 grams Mixed Vegetables (unprepared)

Total: 644 Cal*91 g carbohydrate (8 g fiber)*11 g fat*42 g protein.

Pre-Workout Snack (30 Min Before Workout): Protein Shake and Fruit:

• 1 apple

• 20 grams protein powder (1 scoop)

Total: 175 cal*27 g carbohydrate (4 g fiber)*1 g fat*16 g protein.

Dinner (1 - 2 hours after workout): Rice with chicken and beans:

• 70 Grams Rice (brown) (uncooked).

• 100 Grams Chicken Breast (raw)

• 70 Grams Black Beans (uncooked)

Total: 618 cal*98 g carbohydrate (13 g fiber)*6 g fat*43 g protein.

Bedtime snack (10 p.m.): Protein shake and nuts:

• 30 grams walnuts (small handful).

• 20 grams protein powder + 5 grams creatine.

Total: 258 Cal*10 g carbohydrate (3 g fiber)*16 g fat*21 g protein.

Plan Total: 2145 calories*277 g carbohydrate (35 g fiber)*52 g fat*144 g protein:

Female Meal Plan III

Breakfast (7:30 am): Breakfast sandwich:

• 2 eggs (fried or scrambled).

• 2 Slices Whole Wheat Bread<