Women's Muscle Building Diet Plan

Women’s Muscle Building Diet Plan

Ladies, I understand the last muscle building diet plan posted was not very helpful for you, so here is a dedicated lean muscle building plan you can follow. It is directly targeted for women, with regards to protein/carbs/fat intake. The caloric intake and protein intake is right where it should be to help you add lean muscle. Enjoy!

Rough Total Daily Intake

Calories: 1300-1400
Protein: 150g
Carbs: 140g
Fats: 25-30g


Meal 1

• ½ cup egg whites
• 1/3 to ½ cup oats
• 1 tbsp. almond butter or natural PB

Meal 2

• 1/3 cup brown rice
• 1 apple
• ¾ cup Greek yogurt (non-fat)

Meal 3

• ½ sweet potato or ½ cup brown rice
• 4-6oz chicken breast or extra lean turkey
• 1 cups mixed vegetables
• 2 cups salad

Meal 4 (Preworkout)

• ½ cup Greek yogurt (non-fat)
• ½ banana

Meal 5 (Postworkout)

• 1 scoop Whey Isolate
• ¼ cup raisins

Meal 6

• Fish/Chicken/Turkey
• 2 cups salad
• 1 cup vegetables
• 1 tbsp. almond butter or almonds

Meal 7 (Night)

• 1 scoop of Casein or Whey protein
• 1 tbsp. natural PB