Weekly Meal Plan for Weight Loss and Muscle Gain
Discover our detailed weekly meal plan for weight loss and muscle gain. This plan includes balanced meals and snacks designed to help you achieve your fitness goals. Perfect for those aiming for effective weight loss and muscle building. Achieving your fitness goals can be made easier with a well-structured weekly meal plan for weight loss and muscle gain. This comprehensive meal plan is designed to provide balanced nutrition, support muscle building, and promote effective fat loss. Each day includes thoughtfully selected meals and snacks to help you stay on track with your health and fitness objectives.
How to Create a Weekly Meal Plan for Weight Loss and Muscle Gain
MONDAY
| Meals | Meal Plan | Calories |
|---|---|---|
| Breakfast | 1 cup Greek yogurt with 2 tbsp honey, 1/2 cup granola, 1/2 cup berries | 400 |
| Mid-Morning Snack | 1 orange and 25g pumpkin seeds | 250 |
| Lunch | 150g grilled chicken, 1.5 cups brown rice, 1 cup steamed broccoli | 600 |
| Afternoon Snack | 1 small apple with 2 tbsp peanut butter | 250 |
| Dinner | 150g baked cod, 1 cup roasted sweet potatoes, 1.5 cups mixed vegetables | 550 |
| Evening Snack | 1 small pear with 15 almonds | 200 |
TUESDAY
| Meals | Meal Plan | Calories |
|---|---|---|
| Breakfast | Smoothie with 1 banana, 1.5 cups kale, 1 tbsp chia seeds, 1 cup oat milk | 400 |
| Mid-Morning Snack | 1 small apple with 30g walnuts | 250 |
| Lunch | 150g grilled turkey breast, 1.5 cups quinoa, 1 cup roasted Brussels sprouts | 600 |
| Afternoon Snack | 1 small Greek yogurt with 2 tbsp honey | 200 |
| Dinner | 150g grilled shrimp, 1.5 cups brown rice, 1.5 cups sautéed bell peppers | 550 |
| Evening Snack | 1 small banana with 2 tbsp almond butter | 200 |
WEDNESDAY
| Meals | Meal Plan | Calories |
|---|---|---|
| Breakfast | 1.5 cups oatmeal with 2 tbsp maple syrup, 1/2 cup raspberries | 400 |
| Mid-Morning Snack | 1 pear with 30g sunflower seeds | 250 |
| Lunch | 150g grilled salmon, 1.5 cups barley, 1.5 cups steamed asparagus | 600 |
| Afternoon Snack | 1 small carrot with 3 tbsp hummus | 200 |
| Dinner | 150g grilled chicken, 1.5 cups wild rice, 1.5 cups roasted cauliflower | 550 |
| Evening Snack | 1 small yogurt with 2 tsp honey | 200 |
THURSDAY
| Meals | Meal Plan | Calories |
|---|---|---|
| Breakfast | 2 scrambled eggs with 1.5 slices of whole-grain toast, 1/2 avocado | 400 |
| Mid-Morning Snack | 1 small apple with 25g cashews | 250 |
| Lunch | 150g baked tilapia, 1.5 cups couscous, 1.5 cups steamed green beans | 600 |
| Afternoon Snack | 150g cottage cheese with 2 tbsp chia seeds | 250 |
| Dinner | 150g grilled tofu, 1.5 cups mashed sweet potatoes, 1.5 cups sautéed spinach | 500 |
| Evening Snack | 1 small pear with 15 cashews | 200 |
FRIDAY
| Meals | Meal Plan | Calories |
|---|---|---|
| Breakfast | Smoothie with 1.5 cups mixed berries, 2 tbsp flaxseeds, 1 cup almond milk | 400 |
| Mid-Morning Snack | 1 small banana with 2 tbsp almond butter | 250 |
| Lunch | 150g grilled beef, 1.5 cups quinoa, 1.5 cups mixed greens | 600 |
| Afternoon Snack | 1 slice whole-grain bread with 2 tbsp peanut butter | 250 |
| Dinner | 150g baked chicken breast, 1.5 cups roasted sweet potatoes, 1.5 cups green beans | 550 |
| Evening Snack | 1 small yogurt with 2 tsp chia seeds | 200 |
SATURDAY
| Meals | Meal Plan | Calories |
|---|---|---|
| Breakfast | 2 boiled eggs with 1.5 slices of whole-grain toast, 1/2 avocado | 400 |
| Mid-Morning Snack | 1 orange with 25g almonds | 250 |
| Lunch | 150g grilled turkey breast, 1.5 cups barley, 1.5 cups steamed spinach | 600 |
| Afternoon Snack | 150g Greek yogurt with 2 tbsp honey and 1 small pear | 250 |
| Dinner | 150g grilled salmon, 1.5 cups couscous, 1.5 cups roasted carrots | 550 |
| Evening Snack | 1 small apple with 2 tbsp almond butter | 200 |
SUNDAY
| Meals | Meal Plan | Calories |
|---|---|---|
| Breakfast | Smoothie with 1 banana, 1 cup spinach, 1 scoop protein powder, 1 cup almond milk | 400 |
| Mid-Morning Snack | 1 small apple with 25g almonds | 250 |
| Lunch | 150g grilled chicken breast, 1.5 cups quinoa, 1.5 cups steamed broccoli | 600 |
| Afternoon Snack | 150g Greek yogurt with 2 tbsp honey and 12 strawberries | 250 |
| Dinner | 150g baked cod, 1.5 cups roasted sweet potatoes, 1.5 cups mixed vegetables | 550 |
| Evening Snack | 1 small banana with 2 tbsp peanut butter | 200 |
Weekly Meal Plan for Weight Loss: 1,800 Calorie Healthy Diet
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