Updated on October 15th, 2022
Losing weight is one of the best things you can do for your body and health generally, especially if you are overweight. Being a female makes it even more important. You want to keep fit and look as trendy as you should while maintaining a good body weight. As you lose weight, you can include a routine to gain muscle, which this meal plan is about. Take a look.
Features
Losing some weight while building muscle is an excellent way for transforming your body as you feel energized and healthy. The meal plan for weight loss and muscle gain female enumerates the ideal foods to eat to achieve your body goals. Sometimes figuring out what food is best for you and at what time to eat them can be difficult, especially if you are looking to achieve a purpose such as this piece is about. This is why this meal plan will guide you to make the right choice while seeing results.
To burn weight, you must have to burn calories than you consume. But if you are looking to lose fat and gain muscle simultaneously as a female, you have to take a different route. Losing fat is about getting rid of fat and putting lean muscle in its place.
Therefore, to achieve weight loss and muscle gain together, you must look out for and eat healthy foods like protein, carbohydrates, good fats, and fiber to build muscles. Taking in nutrients will help you to build lean muscle.
Benefits of the Meal Plan
To get the full benefits of this meal plan, you need to include the kinds of food that would do both works together. That is, lose weight and gain muscle. Some of the best foods to help you achieve these includes;
- Full-fat dairy: Greek yogurt contains conjugated linoleic acid, burning fat, and promotes weight loss. Also, slow-digesting dairy protein helps with muscle gain. On this list is also cottage cheese which has enough protein.
- Eggs: The protein contained in eggs can help to increase your metabolic weight for most hours after eating them, thereby promoting fullness. They also contain amino acids, which increase muscle gain. Simply put, eggs are one of the best foods to lose fat and gain muscle.
- Fish (Salmon, Tuna, and Tilapia): Fish like salmon contain omega-3 fatty acids, which help reduce inflammation and help you lose fat. This is because fish helps reduce the production of cortisol, a stress hormone that can lead to an increase in fat storage.
- Whey protein is one important food you must not miss in this meal plan as it is thought to protect and conserve muscle in the body when losing weight. You can include whey protein in your smoothies and other healthy drinks.
- Apple Cider Vinegar: The vinegar’s acetic acid helps reduce the accumulation of fat in the stomach while increasing the body’s ability to lose fat.
- Meats (lean beef and chicken breast): Lean beef, turkey, and chicken are considered essentials to gain muscle, and they build the body without large calories, therefore ideal for your plan.
- Brown Rice: Brown rice is a useful source of carbohydrates, and it is almost like whey because it also helps with muscle building. It is gluten-free with vitamins and minerals packed in it.
- Nuts (Almond and Peanuts): Nuts have phosphorus which helps your body build protein and use carbs for energy. It also contains magnesium which regulates muscle functions.
Other great food for this meal plan includes; beans, legumes, and quinoa. This meal plan is packed with many health benefits, as you have seen. However, you only need to be consistent and get the results. Please do consult your healthcare professional for advice before commencing.
Meal Plan
Download Here: Meal Plan for Weight Loss and Muscle Gain Female
Day 1
Breakfast
Lunch
- Two servings of quick buffalo chicken salad alongside 1 ounce of
Snack
- One cup of grains and one serving of yogurt and strawberries.
Dinner
- 2 BBQ chicken sandwiches and one serving of easy hard-boiled eggs
Day 2
Breakfast
Lunch
- Two servings of turkey lettuce rollups and 2 cups of basic protein shake.
Snack
- One apple alongside almond butter
Dinner
- 2 BBQ chicken sandwiches
Day 3
Breakfast:
- Two egg and cheese breakfast sandwiches
Lunch
- Two peach protein smoothies
Snack
- One apple alongside almond butter and one serving of cucumber slices
Dinner
- Two servings of Mongolian beef
Day 4
Breakfast
- Two servings of blueberry protein pudding and two slices of buttered toast
Lunch
- Two simple Caprese sandwiches
Snack
- One bowl of cornflakes and one apple
Dinner
- Two servings of fried eggs and ham sandwich
Day 5
Breakfast
- Two servings of cottage cheese breakfast
Lunch
- 2 cups of basic protein shake and 1 cup of
Snack
- One bowl of cornflakes and 1serving of cheese slices
Dinner
- Two servings of easy grilled chicken teriyaki and two servings of easy steamed green beans
Day 6
Breakfast
- One serving of butter and honey oatmeal
Lunch
- Two peach protein smoothies
Snack
- Two servings of pineapple kale smoothies
Dinner
- Two servings of balsamic chicken salad
Day 7
Breakfast
- Two servings of peanut butter protein oats
Lunch
- 2 cups of grapes and two servings of yogurt and banana
Snack
- 2 cups of nonfat Greek yogurt
Dinner
- 2 BLT sandwiches
Conclusion
Having a meal plan that simultaneously answers different questions is a big deal. This meal plan covers weight loss and muscle gain, almost in contrast. But gaining muscles is different from gaining fat. This meal plan contains all the right foods to eat and achieve your body goals. I hope you find it helpful.
