By going to the gym, our muscles get strength and ability, but people often do not have the right diet for exercise, which has to be a vital part of their health. Therefore, as much as necessary to go to the gym and exercise, it is also necessary to take the right diet as much as possible. So here 7-day muscle toning diet plan for those.
When we take a healthy muscle toning diet plan, our body gets an adequate amount of protein, vitamins, and calcium. Let us tell you how your muscle toning diet plans should be during the gym training.
Source :- hurrythefoodup . com
HERE IS THE 7-DAY MUSCLE TONING DIET PLAN FOR YOU
You have to follow a proper muscle toning diet plan to achieve your goal. So here we have prepared a muscle toning diet plan for you guys.
DAY 1
Totals consumption of 35g Fat, 1442 Calories, 114g Carbs, and
158g Protein
Source :- uncletobys . com . au
Breakfast
One-third cup of uncooked oatmeal
3 pieces boiled egg whites
1 tsp. full of cinnamon
Morning Snack
2 pieces of brown rice cakes
1 tbsp. full of peanut butter
1 scoop of whey protein
Source :- dinneratthezoo . com
Lunch
1 small bowl full of salad, with onion and tomato
4 shrimp
1/2 cup of cooked brown rice
Midday Snack
4-ounce fat-free ground turkey breast
4 ounce baked and skinless sweet potatoes
Dinner
4 ounce of halibut fish
4 ounce of asparagus
5-6 soaked almonds
Source :- amindfullmom . com
Nighttime Snack
One-fourth cup of plain yogurt (low-fat)
1 scoop of whey protein
1 tbsp. of homemade peanut butter
DAY 2
Totals consumption of 34g Fat, 1433 Calories, 121g Carbs, and 164g Protein
Breakfast
1.5 ounce of uncooked rice
3 pieces of boiled egg whites
Source :- livestrong . com
Morning Snack
2 pieces of multigrain rice cakes
1 tbsp. of homemade almond butter
1 scoop of whey protein or buttermilk
Lunch
4 ounce of chicken breast
1 baby corn tortilla
2 bananas
Lunch Snack
4-ounce fat-free turkey breast
1 guava and an apple
Source :- skinnyms . com
Dinner
4 ounce of salmon fish
4 ounce of broccoli
5-6 soaked walnuts
Nighttime Snack
1 ounce of avocado
1/4 cup of low-fat plain yogurt
1 glass hot milk with honey
DAY 3
Totals consumption of 34g Fat, 1433 Calories, 121g Carbs, and 164g Protein
Source :- kitchentreaty . com
Breakfast
2 pieces of banana pancakes with honey
1 glass of freshly made juice
10-12 overnight soaked almonds
2 bananas
Morning Snack
1 tbsp. homemade peanut butter
1 scoop whey protein
An apple
Lunch
1/2 cup of cooked brown rice
4 ounce boiled chicken breast
One and a half cups of baby spinach
1 bowl lentils
Source :- tastesbetterfromscratch . com
Lunch Snack
1 bowl mixed fruit
A handful of dry fruits
Dinner
4 ounce fat-free turkey breast
1 small bowl steamed veggies
2 slice whole grain roti
Nighttime Snack
1 glass of lukewarm milk with honey
DAY 4
Totals consumption of 35g Fat, 1442 Calories, 114g Carbs, and
158g Protein
Source :- gambarsurat . com
Breakfast
One-third cup of uncooked oatmeal
3 pieces boiled egg whites
1 tsp. full of cinnamon
Morning Snack
2 pieces of brown rice cakes
1 tbsp. full of peanut butter
1 scoop of whey protein
Lunch
1 small bowl full of salad, with onion and tomato
4 shrimp
1/2 cup of cooked brown rice
Source :- foodnetwork . com
Lunch Snack
4-ounce fat-free ground turkey breast
4 ounce baked and skinless sweet potatoes
Dinner
4 ounce of halibut fish
4 ounce of asparagus
5-6 soaked almonds
Source :- cookinglight . com
Nighttime Snack
One-fourth cup of plain yogurt (low-fat)
1 scoop of whey protein
1 tbsp. of homemade peanut butter
DAY 5
Totals consumption of 38g Fat, 1,474 Calories, 123g Carbs, and 172g Protein
Breakfast
1.5 ounce of uncooked rice
3 pieces of boiled egg whites
Source :- detoxinista . com
Morning Snack
2 pieces of multigrain rice cakes
1 tbsp. of homemade almond butter
1 scoop of whey protein or buttermilk
Lunch
4 ounce of chicken breast
1 baby corn tortilla
2 bananas
Lunch Snack
4-ounce fat-free turkey breast
1 guava and an apple
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Source :- onceuponachef . com
Dinner
4 ounce of salmon fish
4 ounce of broccoli
5-6 soaked walnuts
Nighttime Snack
1 ounce of avocado
1/4 cup of low-fat plain yogurt
1 glass hot milk with honey
DAY 6
Totals consumption of 41g Fat, 1,489 Calories, 110g Carbs, and 175g Protein
Source :- foodviva . com
Breakfast
2 pieces of banana pancakes with honey
1 glass of freshly made juice
10-12 overnight soaked almonds
2 bananas
Morning Snack
1 tbsp. homemade peanut butter
1 scoop whey protein
An apple
Lunch
1/2 cup of cooked brown rice
4 ounce boiled chicken breast
One and a half cups of baby spinach
1 bowl lentils
Source :- colourbox . com
Lunch Snack
1 bowl mixed fruit
A handful of dry fruits
Dinner
4-ounce fat-free turkey breast
1 small bowl steamed veggies
2 slice whole grain roti
Nighttime Snack
1 glass of lukewarm milk with honey
DAY 7
Totals consumption of 33g Fat, 1456 Calories, 141g Carbs, and 168g Protein
Source :- bakingmischief . com
Breakfast
2 pieces of Pumpkin Pancakes
1/4 cup of chopped peanut.
10-12 overnight soaked almonds
1 glass of juice
Morning Snack
2 bananas
An apple
Lunch
2 pieces of Sprouted grain bread
1 tbsp. of healthy mayo
4 ounces or 114 gm. of salmon fish.
Carrot sticks.
Source :- pinterest . com
Midday Snack
One cup plain Greek yogurt
1/4 cup of chopped mixed nuts and pineapple.
Dinner
3 ounces or 85 gm. shrimp fajitas
Guacamole
1 cup black beans on a corn tortilla.
Source :- cathe . com
Nighttime Snack
1 cup of low-fat yogurt
A handful of nuts
Summary:
If you want to tone your muscles then your diet should have high protein. Apart from this, your diet should have 50 to 60 percent carbohydrate, 10-15 percent protein and 25 to 30 percent fat.
James