Muscle Toning Diet Plan: 7-Day Meal Plan

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.

7-DAY MUSCLE TONING DIET PLAN

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

Breakfast

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

Lunch

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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

Nighttime Snack

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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

Morning Snack

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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

Dinner

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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

Breakfast

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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

Lunch Snack

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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

Breakfast

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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

Lunch Snack

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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

Nighttime Snack

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

Morning Snack

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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Dinner

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

Breakfast

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

Lunch Snack

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

Breakfast

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.

Midday Snack

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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.

Nighttime Snack

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.

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