You lift, you sweat, you repeat. But even with a consistent workout regimen, sometimes it can feel like you’re stuck on a plateau. If you’re looking to add some lean muscle mass, consider your diet. What you eat has a direct impact on your results, and though it may seem like an uphill battle, making small changes to your diet can have a big payoff. Here’s what a day of eating to gain muscle might look like for a woman.
Breakfast: Egg white omelet with spinach, mushrooms, and peppers; ½ grapefruit; black coffee
A protein-packed breakfast is essential to jumpstarting your day and giving your body the energy it needs to hit the gym hard. egg whites are an excellent source of protein and low in calories, making them perfect for those who are looking to bulk up without packing on the pounds. The vegetables in this omelet add fiber and nutrients, while the grapefruit provides Vitamin C and antioxidants. Coffee gives you that extra boost of energy to power through your morning workout.
Snack: Protein shake made with whey protein powder, almond milk, banana, and peanut butter
After your workout, it’s important to replenish your muscles with protein so they can repair and grow. This shake does just that, providing your body with the nutrients it needs to build muscle mass. Whey protein is one of the most popular types of protein powders on the market because it’s easily absorbed by the body and helps promote muscle growth.
add in some almond milk for healthy fats and additional protein, banana for potassium and sweetness, and peanut butter for flavor and more healthy fats, and you’ve got yourself a well-rounded snack that will help you reach your fitness goals.
Lunch: Grilled chicken breast; quinoa salad with black beans, corn, tomatoes, red onion, and lime vinaigrette
This is a filling but light lunch that will give you sustained energy throughout the afternoon. Chicken is packed with protein yet low in fat, making it an ideal choice for gaining muscle mass. Quinoa is a whole grain loaded with vitamins and minerals, while black beans provide more protein and fiber. The salad is rounded out with juicy tomatoes, crisp corn, and zesty red onions. The lime vinaigrette ties everything together for a flavorful dish that will satisfy both your taste buds and your muscles.
Dinner: Salmon with roasted Brussels sprouts and sweet potatoes
This heart-healthy meal is perfect for dinner because it’s packed with nutrients that are essential for building muscle mass. Salmon is an excellent source of omega-3 fatty acids which have been shown to improve circulation and reduce inflammation—two things that are important when trying to add muscle mass. Brussels sprouts are rich in vitamins K and C, while sweet potatoes are high in potassium—all three of which play key roles in maintaining bone density (which is important for weightlifters). Plus, this meal tastes so good you’ll forget you’re eating for your health!
If you’re struggling to add lean muscle mass despite a consistent workout routine, take a closer look at your diet—it could be what’s holding you back from seeing results. As this daylong meal plan shows, eating to gain muscle doesn’t have to be boring or tasteless.
By incorporating foods that are high in protein or healthy fats but low in calories or carbs—like egg whites, grilled chicken breast, salmon, quinoa, and sweet potatoes —you can reach your fitness goals without sacrificing flavor or feeling full. So go ahead and give these meals a try—your muscles (and taste buds) will thank you!
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