Eating Plans

Female Muscle Gain – High Carbohydrate

FEMALE MUSCLE GAIN – HIGH CARBOHYDRATE

Based on 60KG / 132Lbs Female

Please Note: MY247PT has sourced specialist dietary plans, macronutrient calculation guidelines and all nutrition knowledge from a Registered Dietitian.

BREAKFAST

Food Calories Protein (g) Carbs (g) Fat (g) Fibre (g)
Oats – 75 g 292 13 50 5 8
Apples – 1 NLEA serving 80 21 4
Semi-Skimmed Milk – 200 ml 98 7 10 3
TOTAL 470 20 81 8 12

LUNCH

Food Calories Protein (g) Carbs (g) Fat (g) Fibre (g)
Cooked Dry Chickpeas – 80 g 189 7 22 9 6
White Rice (Long-Grain, Enriched) – 60 g 219 4 48 1 1
Cooked Spinach – 200 g 80 6 8 4 4
Cooked Green Peas – 60 g 61 3 9 1 3
TOTAL 549 20 87 15 14

DINNER

Food Calories Protein (g) Carbs (g) Fat (g) Fibre (g)
Ground Beef (95% Lean / 5% Fat) – 150 g 206 32 8
Sweetpotato – 200 g 228 4 40 6 6
Cooked Asparagus (from Fresh) – 1 serving (92g) 36 2 4 2 2
Snow or Sugar Snap Peas – 100 g 42 3 8 3
TOTAL 470 38 44 16 8

SNACKS

Food Calories Protein (g) Carbs (g) Fat (g) Fibre (g)
English Fat Free Greek Yoghurt – 250 g 138 20 14
Almonds – 15 almond 105 4 4 9 2
Peach – 1 serving (98g) 106 38 1 9
Air Popped Popcorn – 35 g 135 5 27 2 5
TOTAL 416 30 54 11 9

POST WORKOUT

Food Calories Protein (g) Carbs (g) Fat (g) Fibre (g)
Bananas – 120 g 107 1 28 4
Jellybeans – 10 g 38 9
Russian Protein – 2 tbsp 114 26 1
TOTAL 259 27 37 1 4

DAILY TOTALS

Food Calories Protein (g) Carbs (g) Fat (g) Fibre (g)
Total 2164 135 303 51 47
CLIENT DAILY TOTAL 2150 134 296 48 30