Free 7 Day Meal Plan For Muscle Gain And Grocery List for Females. For each day, we have selected delicious dishes rich in protein with great nutritional value.
You can individualize it if you have Additional exercise. You can also slightly change or swap individual dishes.
hanve fun and bonne appetite!
Day 1:
Breakfast: Overnight Oats with Vanilla Caramel
After putting the oats overnight, it takes about 5 minutes to prepare overnight Oats with Vanilla Caramel. And it is very nutritious. One serving of this delicious meal contains 602 kcal, 90g carb, 31g Protein, 11g Fats, and 15g Fiber.
[ads_custom_box title=”Ingredients” color_border=”#e87e04″] 1/2 pear, 1/2 banana, 2 dates, 5 tbsp oatmeal, 1 tbsp coconut syrup, 100 ml milk (1.5{23a935e40810e147a9f2406802bc54b2b4fd42064446c8b6538bcc40c333c187} fat), 1 tsp slivered almonds, 2 tbsp whey protein, and vanilla caramel.[/ads_custom_box]
[ads_custom_box title=”How to Prepare: ” color_border=”#e87e04″] Wash the pear and chop it together with the banana and dates.
Put the rest of the ingredients, except for the slivered almonds, in a small bowl and mix everything well.
Then fold in the fruit. And If the Overnight Oats are too dry, add some more milk or water. Let sit overnight and garnish with slivered almonds.[/ads_custom_box]
Lunch: Potato mince stew
It is a simple and easy recipe. It takes about 40 minutes to prepare and cook. And it is very nutritious. One serving of this delicious meal contains461 kcal, 51g carb, 31g Protein, 15g Fats, and 11g of Fiber
[ads_custom_box title=”Ingredients” color_border=”#e87e04″] 1/2 onion, 100 g ground beef, 250 ml vegetable broth, 150 g potatoes, 1/2 red bell pepper, 100 g carrots, 100 ml canned tomatoes, 1 tsp tomato paste, 2 tsp plain yogurt (0.1{23a935e40810e147a9f2406802bc54b2b4fd42064446c8b6538bcc40c333c187} fat), salt, and pepper.[/ads_custom_box]
[ads_custom_box title=”How to Prepare: ” color_border=”#e87e04″] Peel and dice the onion. Then sauté them, add minced meat till brown. And season to taste with paprika powder and add the broth.
Peel potatoes and cut into cubes. Then wash and chop the peppers and carrots and add them to the broth along with the tomatoes and tomato paste. Let everything simmer for about 35 minutes and season again.
Serve with natural yogurt.[/ads_custom_box]
Dinner: Crispy teff pizza with parma ham
It is not a complicated recipe. It takes about 75 minutes to prepare and another 75 minutes to cook. And it is very nutritious. One serving of this delicious meal contains 929 kcal, 83g of carb, 40g of protein, 41g of Fats, and 27g of fiber.
[ads_custom_box title=”Ingredients” color_border=”#e87e04″]
For the dough: 75 g sweet potato, 2 tbsp wholemeal spelt flour, 2 tbsp nut flour, 3 tbsp teff flour, 1 tsp psyllium husks, 4 g fresh yeast, 100 ml warm water, and salt.
For the sauce: 75 ml canned tomatoes, 1 tbsp hemp oil, and 1 tbsp shaved parmesan.
For the topping: 5 cocktail tomatoes, 2 slices Parma ham, 1/2 scoop light mozzarella, 1 handful of arugula basil, salt, and pepper.[/ads_custom_box]
[ads_custom_box title=”How to Prepare: ” color_border=”#e87e04″]
Peel the sweet potato, cut into small pieces, and boil for about 8-10 minutes. Then Drain, mash, and let them cool down.
Mix all dough ingredients into a soft dough. Cover it and let rest for 1 hour.
In the meantime, mix tomatoes with hemp oil and parmesan and season to taste.
Wash and slice cocktail tomatoes—Preheat oven to 225 °C. Roll out the dough and set it on a baking tray lined with baking paper.
Then cover it with tomato sauce, tomatoes, Parma ham, and mozzarella. Finally, bake it for about 15 minutes. And Garnish with arugula before serving.[/ads_custom_box]
