Meal Plan

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7-Day Muscle Building Meal Plan For Women

1800 kcal

🍗 160g

🍞 180g

🥑 60g

1 week

3 meals/day

1 snack/day

🔄 Repeats Weekly

Day 1

BreakfastProtein Pancakes with Berries

400 kcal

🍗30g

🍞40g

🥑15g

20 min

LunchGrilled Chicken Salad

500 kcal

🍗70g

🍞25g

🥑15g

30 min

Afternoon SnackGreek Yogurt with Almonds

300 kcal

🍗26g

🍞14g

🥑19g

5 min

DinnerBeef Stir-Fry with Brown Rice

600 kcal

🍗50g

🍞50g

🥑20g

35 min

Day 2

BreakfastSpinach and Feta Omelette

381 kcal

🍗29g

🍞7g

🥑26g

15 min

LunchQuinoa Chicken Bowl

525 kcal

🍗71g

🍞33g

🥑10g

30 min

Afternoon SnackCottage Cheese with Pineapple

179 kcal

🍗16g

🍞20g

🥑5g

5 min

DinnerBeef and Sweet Potato Curry

715 kcal

🍗48g

🍞48g

🥑37g

40 min

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