Why should boys have all the MUSCLE?

Bharath Varma Avs
Oct 18, 2017 · 4 min read

Many women in India have entered the world of body building in the recent times. The myth that women need to confine themselves to household work has been broken and there are no more shackles that stop a women from not doing what she wants to.

Diet Plan for women to gain weight and muscle

A common problem faced by women everywhere is underweight. In order to gain weight and get into shape, a proper nutrient rich diet is required time to time.

Below is a 6 time meal diet plan for women to gain weight.

Meal 1

Whole Grain Cereals With Apple

Cereals and cereal products are important sources of energy, carbohydrates, proteins, fibres, vitamin E, a bit of vitamin B, sodium, magnesium, zinc and also other micro nutrients.

Grain Cereals with Apple for women to gain weight

3 Egg Whites and 1 Whole Egg

Meal 2

Protein Drink

Apple

Nuts

Walnuts, Almonds, Cashews and Peanuts etc. are nutrient rich food that contribute to a very healthy diet.

Nuts for women to gain weight

Meal 3

Chicken Breast

Chicken breasts are one of the best source of lean protein.

Brown Rice or Pasta

Brown rice is a good source of protein, fiber, vitamins and minerals. This is because the outer bran casing, which makes the rice look brown, is not removed. As brown rice digests slowly, it can be considered a steady and long-lasting energy source in bodybuilding.

Brown Rice for women to gain weight

Pasta is composed of semolina flour and water. Two ounces of uncooked pasta provides 8 grams of protein, 1 gm of fat and 42 grams of carbohydrates.

Pasta for women to gain weight

Meal 4

2 Slice of Whole Grain Bread with 1 Spoon Peanut Butter

Bread made with 100% whole wheat flour has more naturally occurring B vitamins and fiber. Some forms of whole wheat bread, especially sprouted grain varieties, contain greater amounts of muscle-supporting protein.

Whole Grain Bread for women to gain weight

Each 2 table spoon serving of peanut butter contains more than 8 gm protein, nearly 2 gm dietary fiber, 208 milligrams of potassium, more than half a gram of iron, 24 micro milligrams of folate, 188 calories and 3 grams of sugars. The fat content is 16 grams per serving which makes peanut butter the best cost effective food available in body building.

3 Egg Whites

Meal 5

Protein Drink with Milk

Banana

Women should have 25 grams of fiber per day, while men should ingest 38 grams of fiber daily. Bananas help provide a good dose of those daily recommendations

Meal 6

Fish or Tuna

Fish has low fat, low calories and is a great source of Omega-3 fatty acids

Tuna for women to gain weight

Broccoli

Broccoli is the best of low carbohydrate vegetables and contains Vitamin C, calcium, folate, iron, fiber, potassium, and Vitamin K

Broccoli for women to gain weight

Large Garden Salad

Most veggies have just 25 calories per 1/2-cup serving and are packed with vitamins and minerals. So a salad is always a good choice to be added.

Garden Salad for women to gain weight

Bonus Tip

Drink 10–12 glasses of water without fail and get 7–8 hours sleep daily.


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The above article is originally posted on Svasth, a publication that provides diet plans for body building men and women with different fitness goals.

Svasth

Svasth stands for Health. This medium blog provides clear cut explanation about every diet and workout plan for different body building goals. Svasth aims to educate gym going individuals about the basic knowledge of healthy food and role of a quality diet plan in body building.

Bharath Varma Avs

Written by

Svasth

Svasth

Svasth stands for Health. This medium blog provides clear cut explanation about every diet and workout plan for different body building goals. Svasth aims to educate gym going individuals about the basic knowledge of healthy food and role of a quality diet plan in body building.

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