{"id":66315,"date":"2024-10-13T09:29:36","date_gmt":"2024-10-13T09:29:36","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66315"},"modified":"2024-12-16T18:26:26","modified_gmt":"2024-12-16T18:26:26","slug":"meal-plan-for-weight-loss-and-muscle-gain-in-females","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/","title":{"rendered":"Meal Plan for Weight Loss and Muscle Gain in Females"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#What_is_a_meal_plan_for_weight_loss_and_muscle_gain_in_females\" >What is a meal plan for weight loss and muscle gain in females?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#Protein\" >Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#Carbohydrates\" >Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#Fats\" >Fats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#Can_a_Woman_Lose_Weight_and_Gain_Muscle_at_The_Same_Time\" >Can a Woman Lose Weight and Gain Muscle at The Same Time?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#How_Many_Calories_Should_I_Eat_a_Day_to_Lose_Weight_and_Gain_Muscle_Woman\" >How Many Calories Should I Eat a Day to Lose Weight and Gain Muscle Woman?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#What_Diet_Is_Best_for_Weight_Loss_and_Muscle_Gain\" >What Diet Is Best for Weight Loss and Muscle Gain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#What_Foods_Should_I_Avoid_While_Building_Muscle\" >What Foods Should I Avoid While Building Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#How_To_Make_a_Meal_Plan_for_Weight_Loss_and_Muscle_Gain\" >How To Make a Meal Plan for Weight Loss and Muscle Gain?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#Determine_Calorie_Intake_Goals\" >Determine Calorie Intake Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#Finding_your_Macros_Split\" >Finding your Macros Split<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#Protein-2\" >Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#Fat\" >Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#Carbohydrates-2\" >Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#Creating_a_Balanced_Meal_Plan\" >Creating a Balanced Meal Plan<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#Sample_Meal_Plan\" >Sample Meal Plan<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#Breakfast_350_calories\" >Breakfast (350 calories):<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#Lunch_450_calories\" >Lunch (450 calories):<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#Dinner_500_calories\" >Dinner (500 calories):<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#Snacks_400_calories\" >Snacks (400 calories):<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#Is_pasta_good_for_muscle_gain\" >Is pasta good for muscle gain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#Is_rice_good_for_weight_loss\" >Is rice good for weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#Is_2_eggs_a_day_unhealthy\" >Is 2 eggs a day unhealthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#Is_banana_good_for_weight_loss\" >Is banana good for weight loss?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Losing weight isn&#8217;t as easy as gaining it, that is the harsh truth. That said, the battle is not lost. Know that you\u2019re not alone in your health journey, we&#8217;re here to help!<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Plan_For_Weight_Loss_And_Muscle_Gain_Female\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/high-protein.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercise is undoubtedly a vital component, but so is diet, and we don\u2019t mean restrictive diets, but the importance of good nutrition, and learning what to give your body during your weight loss journey.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we&#8217;ll focus on the fundamentals of nutrition and a meal plan to help you lose weight while gaining muscle.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_a_meal_plan_for_weight_loss_and_muscle_gain_in_females\"><\/span><b>What is a meal plan for weight loss and muscle gain in females?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing fat and gaining muscle are fairly common goals (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2020\/10000\/body_recomposition__can_trained_individuals_build.3.asp\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). These can be for aesthetic reasons, but deep down, the benefits are much greater than that. An adequate fat and muscle ratio is a cornerstone for overall health, especially as we age (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8399582\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before jumping to the basic nutrition rules that can help you achieve your goals, it\u2019s worth mentioning that individual needs vary, and should be considered general advice. Talk with a registered dietitian for personalized guidance.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Protein\"><\/span><b>Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is an essential nutrient for building and repairing muscle tissue, vital for increasing muscle mass, or maintaining it. Protein is also one of the most satiating nutrients, helping you feel full for longer (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8468854\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High-protein diets can boost your metabolism, and help reduce ghrelin levels, the hunger hormone, making you feel fuller for longer, thereby helping reduce your calorie intake (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523274274?via%3Dihub\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). On average, it is recommended that 10 to 35% of our total calorie intake should come from protein with the remaining calories coming from complex carbohydrates and healthy fats (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5753973\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The minimum recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight. For example, for a person weighing 165 pounds, or 75 kilograms, the minimum daily protein intake should be 60 grams (<\/span><a href=\"https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/are-you-getting-too-much-protein\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As we age, we start losing muscle mass, so we need higher intakes of about 1 to 1.2 grams of protein per kilogram of body weight, or between 75 and 90 grams per day for a 165-pound person.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, the protein needs for athletes are even higher, up to 1.5 or 2 grams per kilogram of body weight, depending on the type of exercise and workout frequency. People aiming to lose weight may also benefit from protein intakes in this range, especially if they are exercising to maintain muscle mass.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal-Plan-For-Weight-Loss-And-Muscle-Gain-In-Females\">Check out the BetterMe: Health Coaching app<\/a> and watch it propel your weight loss journey into high gear!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Carbohydrates\"><\/span><b>Carbohydrates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people believe carbs should be removed for a healthy diet, but this is hardly the truth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Three main types of carbs exist and each has unique characteristics: starches (or complex carbohydrates), fiber, and sugars (<\/span><a href=\"https:\/\/diabetes.org\/food-nutrition\/understanding-carbs\/types-carbohydrates\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The first two groups are essential for boosting our nutrition and aiding in weight loss and muscle-building goals, as they provide energy and satiety.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fiber can slow down the absorption of nutrients and can reduce how many calories our bodies absorb from food. This means we feel full longer, aiding in lowering our overall caloric intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adding foods rich in fiber and complex carbs, such as whole grains, pulses, fruits, and veggies will help promote your weight loss, while giving you an array of essential micronutrients. Foods rich in added sugars, such as refined grains, baked goods, candies, chocolates, soda, and other highly processed foods are usually high in empty calories, meaning they contribute to our overall caloric intake with only minimal nutritional benefits (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459280\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Plan_For_Weight_Loss_And_Muscle_Gain_Female\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/9-2-2.png\" alt=\"lunch prep ideas\" width=\"1921\" height=\"1080\" \/><\/a><\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fats\"><\/span><b>Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As with carbs, we have two major fat groups, saturated and unsaturated ones, also known as healthy fats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Healthy fats are essential for health, they\u2019re an energy source but also help support cell function, are needed for absorbing fat-soluble vitamins, are part of hormones, and can help reduce bad cholesterol levels (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2022.878644\/full\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a general guide, between 20 and 35% of your total daily calories should come from healthy fats, this can help boost satiety, so making them part of your healthy diet is a must. Choose healthy fats such as avocados, nuts, seeds, and olive oil (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5753973\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK53550\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_a_Woman_Lose_Weight_and_Gain_Muscle_at_The_Same_Time\"><\/span><b>Can a Woman Lose Weight and Gain Muscle at The Same Time?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Gaining muscle and losing weight simultaneously, often called <a href=\"https:\/\/betterme.world\/articles\/recomposition\/\">body recomposition<\/a>, is surely a goal for many women. Many people focus only on scale numbers while on their weight loss journey, so if the number isn\u2019t dropping, what they\u2019re doing is not working.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But the scale doesn\u2019t differentiate fat from muscle, and this is a crucial factor in measuring health outcomes. Evidence shows that having a healthy ratio of muscle mass to body fat can improve our health while reducing the risk of chronic diseases including diabetes and heart disease (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0188440919310045?via%3Dihub\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/ncbi.nlm.nih.gov\/pmc\/articles\/PMC6945523\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Should_I_Eat_a_Day_to_Lose_Weight_and_Gain_Muscle_Woman\"><\/span><b>How Many Calories Should I Eat a Day to <a href=\"https:\/\/betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/\">Lose Weight and Gain Muscle<\/a> Woman?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no single answer here, as the ideal calorie intake for weight loss and muscle gain depends on age, height, weight, and activity level (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/how-many-calories-a-day-should-i-eat\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8370708\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">)\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Based on the Dietary Guidelines for Americans, adults&#8217; caloric intake should be between 1,600 and 3,000 calories daily. But this is general guidance (<\/span><a href=\"https:\/\/health.gov\/our-work\/nutrition-physical-activity\/dietary-guidelines\/current-dietary-guidelines\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to remember that individual needs vary, so consulting a registered dietitian for personalized guidance is always a good idea.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A simple method to estimate our Total Daily Energy Expenditure (TDEE) is using the Mifflin-St. Jeor equation, either with online calculators (<\/span><a href=\"https:\/\/reference.medscape.com\/calculator\/846\/mifflin-st-jeor-equation\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">) or manually, and multiply the result by our activity factor<\/span><\/p>\n<p style=\"text-align: center;\"><b>For men<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Calories per day = 10 x (weight in kg) + 6.25 x (height in cm) &#8211; 5 x (age) + 5<\/span><\/p>\n<p style=\"text-align: center;\"><b>For women<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Calories per day = 10 x (weight in kg) + 6.25 x (height in cm) &#8211; 5 x (age) &#8211; 161<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The activity factor varies according to how physically active you are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sedentary: 1.2. For sedentary people with little to no exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lightly active: 1.375. For those who exercise 1 to 3 days per week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Moderately active: 1.55. For those with moderate exercise 4 to 5 days per week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Active: 1.725. For those with moderate to intense exercise every day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Very active: 1.9. For those with daily strenuous activity or more.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As a rule of thumb, to create a healthy calorie deficit that helps with our goals, we should subtract from this TDEE about 500-750 calories per day (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/?CDC_AAref_Val=https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Yet, to gain muscle mass we need to eat more calories than we burn. This sounds contradictory, right?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the right balance can help us achieve our goals. Slightly reducing our calorie intake while ensuring adequate protein, paired with exercise, especially <a href=\"https:\/\/betterme.world\/articles\/resistance-training-at-home\/\">resistance training<\/a>, to support muscle growth and increase metabolism is key.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We will dive deeper into a full example shortly, so keep reading!!<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"quiz\"><i>7 Day High Protein Meal Plan for Weight Loss and Muscle Gain<\/i><\/a><i><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Plan_For_Weight_Loss_And_Muscle_Gain_Female\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/9-1.png\" alt=\"lunch prep ideas\" width=\"2560\" height=\"1440\" \/><\/a><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Diet_Is_Best_for_Weight_Loss_and_Muscle_Gain\"><\/span><b>What Diet Is Best for Weight Loss and Muscle Gain?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As mentioned before, a rich-protein diet is essential. Protein is a vital nutrient for muscle building, and repairing muscle tissue, and it\u2019s highly satiating, aiding in weight loss.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aiming for a protein intake of 1.2 to 1.7 grams per kilogram of body weight is a good rule of thumb to start building muscle, but remember <\/span><a href=\"https:\/\/betterme.world\/articles\/3-days-muscle-building-workout\/amp\/\"><span style=\"font-weight: 400;\">strength training<\/span><\/a><span style=\"font-weight: 400;\"> is also crucial (<\/span><a href=\"https:\/\/www.acsm.org\/docs\/default-source\/files-for-resource-library\/protein-intake-for-optimal-muscle-maintenance.pdf\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the best <\/span><a href=\"https:\/\/betterme.world\/articles\/high-protein-foods-for-muscle-building\/amp\/\"><span style=\"font-weight: 400;\">protein-rich foods<\/span><\/a><span style=\"font-weight: 400;\"> you can include (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken breast, raw: 3 oz &#8211; 27 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey breast, raw: 3 oz &#8211; 25 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ground beef, raw: 3 oz &#8211; 22 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salmon, raw: 3 oz &#8211; 22 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Large egg: one unit &#8211;\u00a0 6 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt: 6 oz &#8211; 18 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cottage cheese: 1 cup &#8211; 12 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentils, cooked: 1 cup &#8211; 18 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black beans, cooked: 1 cup &#8211; 15 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chickpeas, cooked: 1 cup &#8211; 14 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu: 3 oz &#8211; 8.5 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Almonds: 1 oz &#8211; 6 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Peanut butter: 2 tbsp &#8211; 8 grams<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Apart from protein, complex carbs, fiber, and healthy fats must be part of our diet. This can provide our body with all the essential nutrients for building and repairing muscle tissue but also to support overall health and weight management.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating enough carbs and healthy fats is vital. Carbs are our main energy source and fuel our <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-women\/\">workouts<\/a>, and healthy fats are essential for overall health. As general guidance, 45 to 65% of our daily calories from carbs and 20 to 35% from fats for a diet aligned with these goals (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/how-many-carbs-to-eat-to-lose-weight\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/blog.nasm.org\/how-many-grams-of-fat-per-day-to-lose-weight\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Best complex carbs and fiber-rich foods:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains such as brown rice, quinoa, whole-grain bread, oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pulses like lentils, chickpeas, and black beans (with the extra benefit of being rich in protein too)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits and veggies of all colors, raw and cooked.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Healthy fats sources:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocados and olives<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Almonds, walnuts, cashews (preferably with no added salt or sugar)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chia seeds, flaxseeds, pumpkin seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil and other vegetable oils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salmon, mackerel, sardines, and other oily fish (with the extra benefit of being rich in protein too)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Plan_For_Weight_Loss_And_Muscle_Gain_Female\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/101.png\" alt=\"lunch prep ideas\" width=\"1921\" height=\"1080\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Should_I_Avoid_While_Building_Muscle\"><\/span><b>What Foods Should I Avoid While Building Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no such thing as good or bad foods, there is no moral value associated with it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But not all foods are equally nourishing. We all know that some taste better than others, but have little nutritional value, while others may provide greater satiety with tons of essential nutrients.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to remember that health is not entirely determined by what we eat, as it\u2019s a complex process. Yet, what we eat can help improve our health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To that extent, if you\u2019re in pursuit of muscle building, ultra-processed foods should be limited as much as possible as they can quickly raise our calorie intake with little to no nutrients. You don\u2019t have to remove them completely but rather enjoy them occasionally.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultra-processed foods include <a href=\"https:\/\/betterme.world\/articles\/best-frozen-meals-for-weight-loss\/\">frozen meals<\/a>, frozen pizza, pastries, chicken nuggets, packaged snacks, candy, fast foods, sugary drinks, and sugary breakfast cereals, to name a few.\u00a0<\/span><\/p>\n<p><strong>Looking for a way to break the vicious cycle of weight loss and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal-Plan-For-Weight-Loss-And-Muscle-Gain-In-Females\">BetterMe: Health Coaching <\/a> app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Make_a_Meal_Plan_for_Weight_Loss_and_Muscle_Gain\"><\/span><b>How To Make a Meal Plan for Weight Loss and Muscle Gain?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This may seem a daunting task, but with some time and dedication, you can build a basic meal plan guide that can help you succeed in your weight loss and muscle-building journey!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Knowing and defining your goals and objectives for ideal weight and body composition is vital; a registered dietitian could provide valuable insight in this regard.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Determine_Calorie_Intake_Goals\"><\/span><b>Determine Calorie Intake Goals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">First, we should know our Total Daily Energy Expenditure (TDEE) using the Mifflin-St. Jeor equation (<\/span><a href=\"https:\/\/reference.medscape.com\/calculator\/846\/mifflin-st-jeor-equation\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, for a 35-year-old woman who is 163 cm tall and weighs 73 kg, and is moderately active, the calculation would be:<\/span><\/p>\n<p><b>TDEE<\/b><span style=\"font-weight: 400;\"> = 10 x 73 + 6.25 x 163 &#8211; 5 x 35 + 5 x 1.55 = 2200 calories per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If we consider a daily calorie deficit of 500, the adjusted caloric intake should be <\/span><b><a href=\"https:\/\/betterme.world\/articles\/1700-calorie-meal-plan-high-protein\/\">1700 calories daily<\/a>.\u00a0<\/b><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Finding_your_Macros_Split\"><\/span><b>Finding your Macros Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Now that we know how many calories we need, how much protein, carbs, and fats is the next question (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK594226\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). Our macronutrient ratio, or split, refers to how much protein, carbs, and fats we should eat to reach our recommended caloric intake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This ratio can vary, based on age, sex, activity levels, goals, and preferences, and we\u00b4ll show general guidance here to calculate yours. Nevertheless, personalizing your eating plan with the guidance of a registered dietitian can help further with your goals.\u00a0\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Protein-2\"><\/span><strong>Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">To build muscle while losing weight, we should create a slight calorie deficit while ensuring adequate protein intake. 1.2 grams of protein per kilogram of body weight is a good starting point.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Considering the previous example, for a 35-year-old woman who weighs 73 kg, protein intake should be 87.6 grams daily.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One gram of protein provides 4 calories, so 87.6 grams will provide 350 calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">87.6 g protein x 4 calories per gram = 350 calories from protein<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of the 1700 caloric intake, 350 calories represent 20%\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein\u2019s % of daily calories = 350 \u00f7 1700 (total calories) x 100 = ~20% protein<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fat\"><\/span><strong>Fat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">A 20% ratio of healthy fats intake, balanced with adequate protein and carbs intake, is usually good for muscle building.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If 20% of the total caloric intake should come from fats, this represents 340 calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fat intake: 1700 daily calories x 0.20 (20% fat) = 340 calories from fat<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One gram of fats provides 9 calories, so 340 calories will come from 37.8 grams of fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Grams intake: 340 calories \u00f7 9 calories per gram = ~37.8 grams of fat daily<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Plan_For_Weight_Loss_And_Muscle_Gain_Female\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/16.png\" alt=\"lunch prep ideas\" width=\"2560\" height=\"1440\" \/><\/a><\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Carbohydrates-2\"><\/span><strong>Carbohydrates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Last but not least, we have to determine carb intake, based on the remaining calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein: 20%<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fat: 20%<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Carb percentage: 100% \u2013 40% (protein + fat) = 60% from carbs<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If 60% of the total caloric intake should come from fats, this represents 1020 calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Carb intake: 1700 daily calories x 0.60 (60% fat) = 1020 calories from carbs<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One gram of carbs provides 4 calories, so 1020 calories will come from 255 grams of carbs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Grams intake: 1020 calories \u00f7 4 calories per gram= 255 grams of carbs daily<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Creating_a_Balanced_Meal_Plan\"><\/span><strong>Creating a Balanced Meal Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This example is meant to guide you in finding your macro split:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories: 1700<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein: 87.6 g (20%)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat: 37.8 g (20%)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbs: 255 g (60%)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Once you have the numbers, how do we translate it into meals?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Structuring 3 meals per day with 2 snacks can be a good starting point, always ensuring to add protein, complex carbs, fiber, and healthy fats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next, tracking your meals with the <\/span><a href=\"https:\/\/betterme.world\/articles\/betterme-calorie-tracker\/amp\/\"><span style=\"font-weight: 400;\">Better Me Calorie Tracker<\/span><\/a><span style=\"font-weight: 400;\"> will help you know your overall intake and where you stand with your macro split to adjust if needed.\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/lazy-girl-meal-plan\/\"><i>The Ultimate Lazy Girl Meal Plan: Eat Smart, Not Hard<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Meal_Plan\"><\/span><b>Sample Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here is a sample meal plan based on our example (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bear in mind this is a sample meal plan and should be adjusted, based on individual needs and preferences.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories: 1700<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein: 87.6 g (20%)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat: 37.8 g (20%)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbs: 255 g (60%)<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breakfast_350_calories\"><\/span><strong>Breakfast (350 calories):<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Oats (1.5 oz), Greek yogurt (3 oz), berries (1\/2 cup), walnuts (1\/4 cup),\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Lunch_450_calories\"><\/span><span style=\"font-weight: 400;\">Lunch (450 calories):<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Grilled chicken breast (4 oz), mixed greens salad (1 cup), avocado (\u00bc each), quinoa (1\/2 cup, cooked).\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dinner_500_calories\"><\/span><strong>Dinner (500 calories):<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Salmon (4 oz), roasted vegetables (1 cup), brown rice (1\/2 cup, cooked), side salad (1 cup)<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Snacks_400_calories\"><\/span><strong>Snacks (400 calories):<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Cottage cheese (1\/3 cup), fruit (1 medium unit)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hummus (2 Tbsp), carrot, bell peppers, and celery sticks (1 cup)<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Plan_For_Weight_Loss_And_Muscle_Gain_Female\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-51275\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Wall_Pilates_Exercises_For_Beginners_Seniors_And_Anyone_Looking-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Wall_Pilates_Exercises_For_Beginners_Seniors_And_Anyone_Looking.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Wall_Pilates_Exercises_For_Beginners_Seniors_And_Anyone_Looking-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Wall_Pilates_Exercises_For_Beginners_Seniors_And_Anyone_Looking.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Wall_Pilates_Exercises_For_Beginners_Seniors_And_Anyone_Looking-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Wall_Pilates_Exercises_For_Beginners_Seniors_And_Anyone_Looking.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_pasta_good_for_muscle_gain\"><\/span><strong>Is pasta good for muscle gain?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Some types of pasta, like those made with whole grains, provide complex carbs, which offer sustained energy for workouts, thus helping power a muscle-building diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whole-grain pasta is also rich in fiber and other nutrients when compared to regular refined pasta. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_rice_good_for_weight_loss\"><\/span><strong>Is rice good for weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Brown rice in particular can be a good option as it\u2019s rich in complex carbs, fiber, and micronutrients. Fiber and complex carbs help boost satiety, meaning we feel full for longer aiding in reducing our overall calorie intake. Yet, portion control is important. Eating too much rice could mean we have a higher calorie intake, and the excess could be stored as fat.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_2_eggs_a_day_unhealthy\"><\/span><strong>Is 2 eggs a day unhealthy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Eating 2 eggs daily is generally safe for most people, and not considered unhealthy. Eggs are a great source of protein, fats, and many vitamins and minerals. They can make a perfect protein-rich breakfast or snack. Nevertheless, if you suffer from high cholesterol levels, you should consult with your doctor to discuss whether 2 eggs a day is a good amount for you.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_banana_good_for_weight_loss\"><\/span><strong>Is banana good for weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Bananas are high in fiber and essential nutrients, and relatively low in calories. This makes them a great snack option to boost your satiety with fewer calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yet, as with any food, portion control is crucial while on your weight loss journey, since we need to keep a light <a href=\"https:\/\/betterme.world\/articles\/1200-calorie-diet-weight-loss-calculator\/\">caloric deficit<\/a> to support our goals.\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Plan_For_Weight_Loss_And_Muscle_Gain_Female\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/high-protein.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing weight while building muscle may be challenging, but a balanced approach combining a healthy diet and regular exercise can help with this goal. A moderate calorie deficit while ensuring adequate protein intake would be a pillar for success. And don\u2019t forgo complex carbs, healthy fats, and fiber as they\u2019re also a vital component for overall health that can support your journey.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that individual needs may vary, so talking with a registered dietitian is always a good idea.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Losing weight isn&#8217;t as easy as gaining it, that is the harsh truth. That said, the battle is not lost. Know that you\u2019re not alone in your health journey, we&#8217;re here to help! Exercise is undoubtedly a vital component, but so is diet, and we don\u2019t mean restrictive diets, but the importance of good nutrition, [&hellip;]<\/p>\n","protected":false},"author":96,"featured_media":66319,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172],"tags":[],"coauthors":[251,87],"class_list":["post-66315","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Meal Plan for Weight Loss and Muscle Gain in Females - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for a \u2605 MEAL PLAN FOR WEIGHT LOSS AND MUSCLE GAIN FEMALE \u27a4? This guide provides a sample meal plan and outlines the importance of protein, healthy fats, and complex carbs for women looking to achieve their fitness goals.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Meal Plan for Weight Loss and Muscle Gain in Females\" \/>\n<meta property=\"og:description\" content=\"Looking for a \u2605 MEAL PLAN FOR WEIGHT LOSS AND MUSCLE GAIN FEMALE \u27a4? This guide provides a sample meal plan and outlines the importance of protein, healthy fats, and complex carbs for women looking to achieve their fitness goals.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T18:26:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_772800382-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eva De Angelis, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eva De Angelis, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/\"},\"author\":{\"name\":\"Eva De Angelis\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/2c4acc6bfb1c323b2b5a53c0ef430f7a\"},\"headline\":\"Meal Plan for Weight Loss and Muscle Gain in Females\",\"dateModified\":\"2024-12-16T18:26:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/\"},\"wordCount\":2416,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_772800382-scaled.jpg\",\"articleSection\":[\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Losing weight isn't as easy as gaining it, that is the harsh truth. That said, the battle is not lost. Know that you\u2019re not alone in your health journey, we're here to help!<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Exercise is undoubtedly a vital component, but so is diet, and we don\u2019t mean restrictive diets, but the importance of good nutrition, and learning what to give your body during your weight loss journey.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we'll focus on the fundamentals of nutrition and a meal plan to help you lose weight while gaining muscle.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What is a meal plan for weight loss and muscle gain in females?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Losing fat and gaining muscle are fairly common goals (<\/span><a href=\\\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2020\/10000\/body_recomposition__can_trained_individuals_build.3.asp\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). These can be for aesthetic reasons, but deep down, the benefits are much greater than that. An adequate fat and muscle ratio is a cornerstone for overall health, especially as we age (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8399582\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Before jumping to the basic nutrition rules that can help you achieve your goals, it\u2019s worth mentioning that individual needs vary, and should be considered general advice. Talk with a registered dietitian for personalized guidance.<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>Protein<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Protein is an essential nutrient for building and repairing muscle tissue, vital for increasing muscle mass, or maintaining it. Protein is also one of the most satiating nutrients, helping you feel full for longer (<\/span>< ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/\",\"name\":\"Meal Plan for Weight Loss and Muscle Gain in Females - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_772800382-scaled.jpg\",\"dateModified\":\"2024-12-16T18:26:26+00:00\",\"description\":\"Looking for a \u2605 MEAL PLAN FOR WEIGHT LOSS AND MUSCLE GAIN FEMALE \u27a4? This guide provides a sample meal plan and outlines the importance of protein, healthy fats, and complex carbs for women looking to achieve their fitness goals.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_772800382-scaled.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_772800382-scaled.jpg\",\"width\":2560,\"height\":1709},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\/\/dev.betterme.world\/articles\/nutrition\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Meal Plans\",\"item\":\"https:\/\/dev.betterme.world\/articles\/nutrition\/meal-plans\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Meal Plan for Weight Loss and Muscle Gain in Females\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/2c4acc6bfb1c323b2b5a53c0ef430f7a\",\"name\":\"Eva De Angelis\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/8b9505a782f703c6debc2b8307844c1b\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Eva-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Eva-150x150.png\",\"caption\":\"Eva De Angelis\"},\"description\":\"Eva De Angelis is a dietitian nutritionist with a strong background in food, nutrition, and wellness. She is passionate about these subjects and has a strong commitment to providing science-based, engaging content and knowledge. Her diverse educational background, combining nutrition science, food science, and culinary skills allows her to offer a unique blend of nutritional expertise and culinary knowledge. In her private practice, she works with a diverse clientele, not only on disease prevention and health management but especially in nutrition and food education. Education: \u2013 Bachelor's Degree in Human Nutrition and Dietetics \u2013 Postgraduate Course in Nutrition, Gastronomy, and Health \u2013 Culinary Diploma \u2013 Intermediate-Level Technical Degree in Food Science Expertise and professional focus: Eva specializes in food and nutrition education. Throughout her career, she has founded Real Taste Nutrition, a successful nutrition and culinary development business, developed personalized nutrition plans and recipes for diverse clients, collaborated with chefs to create healthy dishes, and educated clients through workshops and online platforms, among others.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/eva-de-angelis\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Meal Plan for Weight Loss and Muscle Gain in Females - BetterMe","description":"Looking for a \u2605 MEAL PLAN FOR WEIGHT LOSS AND MUSCLE GAIN FEMALE \u27a4? This guide provides a sample meal plan and outlines the importance of protein, healthy fats, and complex carbs for women looking to achieve their fitness goals.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Meal Plan for Weight Loss and Muscle Gain in Females","og_description":"Looking for a \u2605 MEAL PLAN FOR WEIGHT LOSS AND MUSCLE GAIN FEMALE \u27a4? This guide provides a sample meal plan and outlines the importance of protein, healthy fats, and complex carbs for women looking to achieve their fitness goals.","og_url":"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T18:26:26+00:00","og_image":[{"width":2560,"height":1709,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_772800382-scaled.jpg","type":"image\/jpeg"}],"author":"Eva De Angelis, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eva De Angelis, Kristen Fleming, RD","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/"},"author":{"name":"Eva De Angelis","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/2c4acc6bfb1c323b2b5a53c0ef430f7a"},"headline":"Meal Plan for Weight Loss and Muscle Gain in Females","dateModified":"2024-12-16T18:26:26+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/"},"wordCount":2416,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_772800382-scaled.jpg","articleSection":["Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Losing weight isn't as easy as gaining it, that is the harsh truth. That said, the battle is not lost. Know that you\u2019re not alone in your health journey, we're here to help!<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Exercise is undoubtedly a vital component, but so is diet, and we don\u2019t mean restrictive diets, but the importance of good nutrition, and learning what to give your body during your weight loss journey.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we'll focus on the fundamentals of nutrition and a meal plan to help you lose weight while gaining muscle.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What is a meal plan for weight loss and muscle gain in females?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Losing fat and gaining muscle are fairly common goals (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2020\/10000\/body_recomposition__can_trained_individuals_build.3.asp\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). These can be for aesthetic reasons, but deep down, the benefits are much greater than that. An adequate fat and muscle ratio is a cornerstone for overall health, especially as we age (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8399582\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Before jumping to the basic nutrition rules that can help you achieve your goals, it\u2019s worth mentioning that individual needs vary, and should be considered general advice. Talk with a registered dietitian for personalized guidance.<\/span>\r\n<h3 style=\"text-align: center;\"><b>Protein<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">Protein is an essential nutrient for building and repairing muscle tissue, vital for increasing muscle mass, or maintaining it. Protein is also one of the most satiating nutrients, helping you feel full for longer (<\/span>< ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/","url":"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/","name":"Meal Plan for Weight Loss and Muscle Gain in Females - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_772800382-scaled.jpg","dateModified":"2024-12-16T18:26:26+00:00","description":"Looking for a \u2605 MEAL PLAN FOR WEIGHT LOSS AND MUSCLE GAIN FEMALE \u27a4? This guide provides a sample meal plan and outlines the importance of protein, healthy fats, and complex carbs for women looking to achieve their fitness goals.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_772800382-scaled.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_772800382-scaled.jpg","width":2560,"height":1709},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/meal-plan-for-weight-loss-and-muscle-gain-in-females\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/dev.betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Meal Plans","item":"https:\/\/dev.betterme.world\/articles\/nutrition\/meal-plans\/"},{"@type":"ListItem","position":4,"name":"Meal Plan for Weight Loss and Muscle Gain in Females"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/2c4acc6bfb1c323b2b5a53c0ef430f7a","name":"Eva De Angelis","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/8b9505a782f703c6debc2b8307844c1b","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Eva-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Eva-150x150.png","caption":"Eva De Angelis"},"description":"Eva De Angelis is a dietitian nutritionist with a strong background in food, nutrition, and wellness. She is passionate about these subjects and has a strong commitment to providing science-based, engaging content and knowledge. Her diverse educational background, combining nutrition science, food science, and culinary skills allows her to offer a unique blend of nutritional expertise and culinary knowledge. In her private practice, she works with a diverse clientele, not only on disease prevention and health management but especially in nutrition and food education. Education: \u2013 Bachelor's Degree in Human Nutrition and Dietetics \u2013 Postgraduate Course in Nutrition, Gastronomy, and Health \u2013 Culinary Diploma \u2013 Intermediate-Level Technical Degree in Food Science Expertise and professional focus: Eva specializes in food and nutrition education. Throughout her career, she has founded Real Taste Nutrition, a successful nutrition and culinary development business, developed personalized nutrition plans and recipes for diverse clients, collaborated with chefs to create healthy dishes, and educated clients through workshops and online platforms, among others.","url":"https:\/\/dev.betterme.world\/articles\/author\/eva-de-angelis\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/66315","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/96"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=66315"}],"version-history":[{"count":3,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/66315\/revisions"}],"predecessor-version":[{"id":68352,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/66315\/revisions\/68352"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/66319"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=66315"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=66315"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=66315"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=66315"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}