7-Day Meal Plan for Women to Build More Muscle

While there's tons of info out there about weight loss for women, finding good advice about gaining muscle can feel like searching for a needle in a haystack. This feeds into the common misconception that women will get bulky if they do strength training, which couldn’t be further from the truth.

Whether you're an experienced lifter or just starting your strength journey, this comprehensive meal plan will help you achieve your muscle-building goals while maintaining a balanced, sustainable approach to nutrition.

Key Foods for Building Muscle

Breaking through the misconception that muscle building is exclusively a male pursuit, more women are embracing strength training and the nutritional requirements that come with it.

You see, building muscle requires more than just lifting weights. Your body needs proper nutrition for muscle protein synthesis, recovery, and growth. You need enough protein, calories, carbohydrates, and fats to repair the tiny tears you create in your muscles whenever you work out. Without the proper nutrients, your muscles can’t get stronger and get bigger.

High-Protein Sources for Women

Protein is the superstar of muscle building. After every workout, your body breaks down muscle tissue, and it needs protein to rebuild bigger and stronger than before. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily. For a 150-pound woman, that means about 109-136 grams of protein daily.

Ideal protein sources include chicken breast, lean beef, fish, eggs, Greek yogurt, and plant-based options like lentils and tofu. Alternatively, you can take whey protein supplements (and maybe even creatine too, for their benefits).

Complex Carbs for Sustained Energy

Contrary to popular belief, carbohydrates aren’t the enemy. If anything, they’re your muscles’ favorite energy source. They give you energy during workouts and help with muscle recovery. Complex carbohydrates, in particular, release energy gradually, helping keep you fueled up longer.

Sweet potatoes, brown rice, quinoa, oats, and whole-grain bread are the best sources of complex carbs for muscle building.

Healthy Fats for Recovery and Hormonal Balance

Often vilified, fats actually help your body produce hormones needed for muscle growth, vitamin absorption, and to keep your joints healthy. So, you should never shy away from fats, thinking they’ll make you gain weight. They’re actually the secret to staying satisfied after meals and long-lasting energy for your workouts.

Just remember to watch your intake of fat portions since they have more calories per gram compared to protein or carbs.

Essential Micronutrients for Muscle Growth

While everyone talks about protein, your body needs vitamins and minerals to build muscle. Iron helps carry oxygen to your muscles, calcium and vitamin D keep your bones strong, and magnesium helps your muscles contract.

Dark leafy greens, colorful vegetables, and fruits are packed with these important nutrients. Try to eat a rainbow of produce throughout the week.

7-Day Meal Plan for Muscle Gain in Women

Day 1

Breakfast: Scrambled Eggs with Avocado on Whole-Grain Toast

Power up your morning with three scrambled eggs, giving you 18-21 grams of protein, iron, and vitamin D for muscle function. The avocado adds 15 grams of healthy fats and vitamin E for recovery. Whole-grain toast provides 25-30 grams of complex carbs and 4 grams of fiber to keep your energy steady.

Total nutrients: 20g protein, 25-30g carbs, 15g healthy fats.

Lunch: Grilled Chicken Salad with Quinoa and Olive Oil Dressing

This power-packed lunch brings together lean protein and ancient grains. The 5 ounces of chicken breast packs 40 grams of protein, while quinoa adds another 8 grams of manganese for energy production. Mixed greens give you vitamins A, C, and K for recovery. The olive oil dressing gives you 14 grams of heart-healthy fats.

Total nutrients: 48g protein, 35g carbs, 18g healthy fats.

Dinner: Baked Salmon with Sweet Potato and Steamed Broccoli

Your 6-ounce salmon fillet delivers 34 grams of protein and omega-3 fats for fighting inflammation. Sweet potato brings 26 grams of carbs and loads of vitamin A for immune health. Two cups of broccoli add 12 grams of carbs, but pack calcium, protein, and vitamin C for muscle repair.

Total nutrients: 39-40g protein, 36g carbs, 15g healthy fats.

Snack: Low-Fat Greek Yogurt with Honey and Almonds

This snack combines fast and slow proteins from Greek yogurt (20g protein) with healthy fats from almonds (7g). The honey adds quick energy with 17g carbs. You also get calcium, probiotics, and vitamin E.

Total nutrients: 22g protein, 22g carbs, 9g healthy fats.

Day 2

Breakfast: Protein Smoothie with Spinach, Banana, and Whey Protein

This power-packed smoothie is a nutrient powerhouse. The whey protein (25g) absorbs quickly, while spinach adds iron and magnesium for energy. Banana provides 27g of carbs and potassium for muscle function. Almond butter adds healthy fats and vitamin E.

Total nutrients: 27g protein, 35g carbs, 12g healthy fats.

Lunch: Turkey Wrap with Hummus and Fresh Vegetables

The turkey brings 35g of lean protein and zinc for muscle growth. Hummus adds 6g of plant protein, iron, and healthy fats. Fresh veggies pack fiber and vitamins A and C. The whole grain wrap provides complex carbs and B vitamins.

Total nutrients: 41g protein, 45g carbs, 15g healthy fats.

Dinner: Lean Beef Stir-Fry with Brown Rice

This iron-rich dinner combines 5 ounces of lean beef strips (35g protein) with colorful vegetables for complete nutrition. The beef provides iron for oxygen delivery to muscles and zinc for protein synthesis. Brown rice adds 45g of complex carbs and B vitamins for energy production. Broccoli, snap peas, and bell peppers pack vitamin C for collagen production and potassium for muscle function. The ginger and garlic aren't just flavoring. They also have anti-inflammatory properties.

Total nutrients: 38g protein, 50g carbs, 14g healthy fats.

Snack: Cottage Cheese with Pineapple

Mix 1 cup of low-fat cottage cheese with ½ cup fresh pineapple chunks. This snack provides 28 grams of protein and enzymes from pineapple that may help with digestion.

Total nutrients: 28g protein, 20g carbs, 2g healthy fats.

Day 3

Breakfast: Overnight Oats with Protein Powder and Berries

This make-ahead breakfast is a nutrient goldmine. The oats give you 27g of complex carbs and beta-glucan for heart health. One scoop of vanilla protein adds 24g protein, while chia seeds pack omega-3 fats and fiber. The berries add a sweet taste while providing antioxidants to fight exercise-induced stress.

Total nutrients: 24g protein, 42g carbs, 12g healthy fats.

Lunch: Seared Tuna with Mixed Greens and a Lemon Vinaigrette

Your 6-ounce tuna steak brings 40g of lean protein and selenium for thyroid function. Mixed greens load you up with folate and vitamin K for recovery. The olive oil dressing adds 15g of anti-inflammatory fats, while avocado provides vitamin E and potassium.

Total nutrients: 42g protein, 12g carbs, 22g healthy fats.

Dinner: Grilled Chicken and Whole-Grain Pasta with Marinara Sauce

This recovery dinner combines fast-digesting protein (38g from chicken) with slow-release carbs (45g from pasta). The mushrooms add vitamin D and B vitamins, while spinach provides iron and calcium. Marinara sauce offers lycopene for cell health.

Total nutrients: 42g protein, 55g carbs, 12g healthy fats.

Snack: Boiled Eggs and Cherry Tomatoes

These portable powerhouses provide 12 g of complete protein and choline for muscle function. Cherry tomatoes add vitamin C for collagen production and potassium for hydration.

Total nutrients:12g protein, 6g carbs, 10g healthy fats.

Day 4

Breakfast: Veggie Omelette with Whole-Grain Toast

Three eggs provide 25g of protein, vitamin D, and B12 for energy. The spinach and mushrooms add iron, magnesium, and vitamin K. Whole-grain toast brings 30g of complex carbs and B vitamins for metabolism.

Total nutrients: 28g protein, 32g carbs, 18g healthy fats.

Lunch: Salmon Wrap with Avocado and Spinach

Canned salmon isn't just convenient - it packs 34g of protein and calcium from the bones. Avocado adds 15g of healthy fats and vitamin E, while spinach provides iron and folate. The wrap adds 25g of complex carbs.

Total nutrients: 36g protein, 35g carbs, 20g healthy fats.

Dinner: Grilled Turkey Burger with Roasted Asparagus

Your turkey burger delivers 35g of lean protein, zinc, and B vitamins. Asparagus adds folate, vitamin K, and fiber while being low in carbs. The whole grain bun provides 25g of complex carbs and magnesium.

Total nutrients: 38g protein, 28g carbs, 14g healthy fats.

Snack: Protein Bar (Low-Sugar)

Choose a protein bar with at least 20 grams of protein and less than 10 grams of sugar. Look for bars made with whole food ingredients.

Day 5

Breakfast: Chia Pudding with Almond Milk and Strawberries

This breakfast combines complete protein (24g) with omega-3 fats from chia seeds. Strawberries add vitamin C for collagen production and antioxidants for recovery. The protein powder and almond milk provide calcium and vitamin D.

Total nutrients: 24g protein, 30g carbs, 14g healthy fats.

Lunch: Grilled Chicken and Lentil Salad

A protein powerhouse with 40g from chicken and 9g from lentils. Lentils also add iron and B vitamins, while mixed greens provide vitamin K and antioxidants. The balsamic dressing offers beneficial compounds for heart health.

Total nutrients: 49g protein, 40g carbs, 12g healthy fats.

Dinner: Roasted Pork Tenderloin with Mashed Cauliflower

Lean pork brings 35g of protein and thiamin for energy metabolism. Cauliflower is low-carb but high in vitamins C and K. Brussels sprouts add fiber and cancer-fighting compounds.

Total nutrients: 38g protein, 20g carbs, 15g healthy fats.

Snack: Smoothie with Peanut Butter and Whey Protein

This muscle-building smoothie combines fast-digesting whey protein (25g) with healthy fats from peanut butter. The banana adds potassium for muscle function and natural sugars for energy. Adding cocoa powder isn't just for taste - it provides antioxidants for recovery.

Total nutrients: 27g protein, 25g carbs, 10g healthy fats.

Day 6

Breakfast: Whole-Grain Waffles with Greek Yogurt and Fresh Fruit

The waffles provide 30g of complex carbs and fiber, while Greek yogurt adds 24g of protein and probiotics. Fresh berries pack antioxidants and vitamin C. This is the perfect pre-workout combo.

Total nutrients: 26g protein, 45g carbs, 8g healthy fats.

Lunch: Baked Cod with Wild Rice and Steamed Green Beans

Cod offers 34g of lean protein, selenium, and iodine. Wild rice adds 35g of complex carbs, fiber, and minerals. Green beans provide vitamins C and K for just 10g of carbs.

Total nutrients: 36g protein, 45g carbs, 8g healthy fats.

Dinner: Beef Chili with Kidney Beans and Sweet Potatoes

A recovery meal combining complete protein (32g) from beef with plant protein from beans. Sweet potatoes add beta-carotene and 25g of complex carbs. Beans provide fiber and iron.

Total nutrients: 38g protein, 45g carbs, 15g healthy fats.

Snack: Handful of Mixed Nuts

Don't underestimate this simple snack. A quarter cup of mixed nuts provides selenium from Brazil nuts, vitamin E from almonds, and omega-3s from walnuts. You get about 6g of protein and 15g healthy fats that help with hormone production. The variety of nuts provides different minerals like zinc, magnesium, and manganese for muscle function.

Total nutrients: 6g protein, 8g carbs, 15g healthy fats.

Day 7

Breakfast: Avocado and Smoked Salmon on Whole-Grain Toast

Smoked salmon provides 25g of protein and omega-3 fats and vitamin D. Avocado adds 15g of healthy fats and vitamin E. The toast brings 30g of complex carbs and B vitamins.

Total nutrients: 28g protein, 35g carbs, 20g healthy fats.

Lunch: Chicken Stir-Fry with Veggies and Quinoa

This colorful lunch offers 35g protein from chicken and 8g from quinoa. The rainbow of vegetables provides vitamins A, C, and K. Quinoa adds complete protein and complex carbs.

Total nutrients: 43g protein, 40g carbs, 12g healthy fats.

Dinner: Herb-Roasted Chicken with Roasted Brussels Sprouts

End your week with 38g of protein from chicken and minerals from Brussels sprouts. Sweet potato adds 25g complex carbs and vitamin A.

Total nutrients: 40g protein, 35g carbs, 14g healthy fats.

Snack: Low-Fat String Cheese with Grapes

This convenient combo gives you 14g of protein from two string cheese sticks and quick energy from grapes. The cheese provides calcium and phosphorus for bone health, while grapes offer antioxidants and natural sugars for glycogen replenishment. Perfect for a pre-workout boost or afternoon pick-me-up.

Total nutrients: 14g protein, 15g carbs, 8g healthy fats.

Pre- and Post-Workout Meals for Muscle Gain

Before anything else, just keep in mind that this meal plan is a starting point. Feel free to swap meals based on your preferences and schedule. The key is maintaining similar macronutrient ratios throughout the day.

If you're vegetarian, replace meat with tempeh, tofu, seitan, or legumes. Just make sure you're still hitting your protein goals.

For those who can't eat dairy, use plant-based protein powders and milk alternatives fortified with calcium and vitamin D.

Pre-Workout Meal Ideas for Energy

Timing matters almost as much as what you eat. Try to eat a mix of protein and carbs about 2-3 hours before your workout. This gives your body time to digest while providing steady energy for your training.

Some perfect pre-workout combos include oatmeal with protein powder and banana or whole-grain toast with turkey and avocado. Keep the portion moderate so you don't feel stuffed during your workout.

Post-Workout Snacks to Enhance Recovery

Within 30 minutes after training, grab a quick protein and carb combo. This could be chocolate milk, a protein shake with fruit, or Greek yogurt with berries. Your body needs both protein to rebuild muscle fibers and carbs to replenish energy stores.

Tips for Sticking to the Meal Plan

Meal planning may initially seem overwhelming. However, it becomes more manageable over time, especially if you follow these research-backed tips, straight from our nutritionists here at Reverse Health.

Meal Prep Strategies for Consistency

Meal prep doesn't have to mean spending your whole Sunday cooking. Start small by prepping just your proteins or chopping vegetables ahead of time. Cook extra portions at dinner to use for lunch the next day. You’ll also want to use your freezer wisely, portioning out smoothie ingredients and making extra portions for busy days.

Finally, keep emergency protein handy. Stock up on protein bars, hard-boiled eggs, and Greek yogurt for those hectic days when you just can’t cook.

Adjusting Portion Sizes to Meet Your Goals

Everyone's calorie needs differ based on size, activity level, and goals. Start with these portion sizes and adjust based on how your body responds. If you're not gaining muscle, slowly increase portions. If you're gaining too much body fat, slightly reduce portions.

Keep a food diary for the first few weeks to track how different portions affect your energy and progress.

Staying Hydrated and Monitoring Progress

Drink water throughout the day, not just during workouts. A good goal is half your body weight in ounces of water daily. So, if you weigh 150 pounds, aim for 75 ounces of water.

Also, take progress photos and measurements every few weeks. The scale alone doesn't tell the whole story when building muscle. Measure your strength gains in the gym. Notice how your clothes fit differently. These changes often show up before you see them on the scale.

Recap: Building Muscle with a 7-Day Meal Plan for Women

Building muscle takes time and consistency. Don't expect overnight changes. Focus on following the plan 80% of the time. Life happens, and that's okay. If you miss a meal or have to grab something quickly, just get back on track with your next meal.

What’s important is that you follow this meal plan, which gives you everything you need to support muscle growth: protein, complex carbohydrates, and fats.

Print this plan and stick it on your fridge. Plan your grocery shopping around it, and prep what you can in advance. Small steps lead to big changes, and before you know it, you're already on your way to building the strong, powerful body you want.

‍