Sample Menu And Food Combinations To Increase Muscle Mass In Women

Author: Leticia Celentano Time for reading: ~2 minutes Last Updated: August 08, 2022

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In this article, learn more about Sample Menu And Food Combinations To Increase Muscle Mass In Women. Easy recipes for food combinations and a sample menu for gaining muscle mass..

The diet is designed for women who want to gain muscle mass. The diet is exemplary, which means that you could change the menu, replacing foods with suitable alternatives. We will give options for different meals.

An important condition is the intake of at least 1.5 liters of water daily, as well as physical activity at least 3 times a week.

Breakfast Scrambled eggs with tomatoes and fried onions

Alternatives:

sauteed vegetables with whole eggs, boiled without the shell;
scrambled eggs with cottage cheese and vegetables;
tortilla (omelet with potatoes) with ricotta, tomatoes and green spices.

Bran bread with butter or yellow cheese / cheese

Bread alternatives:

rye-wheat;
wheat;
oats.

Black tea with sugar

Alternatives:

coffee with sugar;
rosehip decoction;
hyacinth tea;
fruit tea;
coffee with fresh milk;
chicory tea.

Second breakfast

High-protein gainer prepared with water (30 grams per 100 milliliters of water) - without substitutes.

Lunch Turkey goulash in its own juice with onions and soy sauce

Alternatives:

grilled beef with vegetables;
stewed chicken (without breast) with onions and carrots;
rabbit in tomato sauce;
marinated salmon with peppers;
stewed beef with vegetables in their own juice.

Boiled potatoes

Alternatives:

fat-free mashed potatoes;
baked unpeeled potatoes.

Salad of tomatoes, cucumbers and green spices, flavored with lemon juice

Alternatives:

chopped fresh vegetables;
fat-free sauerkraut salad;
fresh cabbage and cucumber salad;
salad of sweet peppers, onions and green spices.

Black tea with fresh milk and sugar

Alternatives:

green tea with fresh milk and sugar;
coffee with milk and sugar;
chicory tea with milk and sugar;
fruit tea with milk and sugar.

Snack

High-protein gainer prepared with water (30 grams per 100 milliliters of water) - without substitutes.

Apples

Alternatives:

plums;
peaches;
apricots;
pears;
pineapple;
gooseberries.

Dinner

Fatty fish in soy sauce, stewed without fat

Alternatives:

steamed salmon with soy sauce and spices;
steamed trout with herbs and ginger.

Brown rice cooked without fat

Alternatives:

wild or white rice - whichever you choose, do not use fat when cooking.

Tomato and cucumber salad with green spices and lemon juice.

Alternatives:

chopped fresh vegetables;
fat-free sauerkraut salad;
fresh cabbage and cucumber salad;
salad of sweet peppers, onions and green spices.

You can add foods that you think are missing from your menu. An option is to make a more caloric and filling early dinner, and if necessary later to eat a protein shake or other snack.

Nutritional combinations to increase muscle mass

225 grams of milk or juice, 1-2 teaspoons of crystallized amino acids. Also a few strawberries or soft apples. Mix all products with a mixer.
Milk drink - 1 cup = 200 grams: 1 raw egg, 1 tablespoon honey, 1 tablespoon crushed walnuts. Fill the glass with kefir (fermented milk drink with kefir grains). Beat everything with a mixer.
100 grams of finely grated dried mushrooms, 50 grams of mayonnaise, 50 grams of melted cheese, 100 grams of finely grated potatoes, 1 raw egg. Mix all products and take 30-45 minutes before training and 5 hours after that do not eat anything.

See also what are the main foods needed by the muscular system to function normally.

Sample Menu And Food Combinations To Increase Muscle Mass In Women

CHAPTERS (Table Of Contents)

Ideas for compiling a menu to increase muscle mass

Nutritional combinations to increase muscle mass

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