Are you struggling to find the perfect balance between losing weight and gaining muscle? The good news is that you can do both with the right meal plan! This 7-day meal plan to lose weight and gain muscles will guide you through a structured diet tailored to help you shed fat while building lean muscle mass. Let’s dive into what it takes to achieve this goal.
Benefits of Losing Weight and Gaining Muscle
Losing weight and gaining muscle go hand in hand for building a strong, toned physique. Benefits include:
- Increased metabolism: More muscle means more calories burned, even at rest.
- Improved strength: Gaining muscle improves physical performance and endurance.
- Enhanced body composition: Muscle mass gives a leaner, more defined look.
- Better health: Shedding excess fat reduces the risk of chronic diseases like diabetes and heart disease.
Now, let’s jump into the nitty-gritty: what you need to eat to make it happen.
Determine How Many Calories You Need
Before preparing our 7-day meal plan to lose weight and gain muscles, we will first understand how many calories you need to maintain a healthy caloric deficit. Here’s a simple formula:
- Calculate your Basal Metabolic Rate (BMR): This is how many calories your body needs to function at rest.
- For males: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) − (5.677 × age in years)
- For females: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) − (4.330 × age in years)
- Factor in your activity level: Multiply your BMR by an activity factor to get your Total Daily Energy Expenditure (TDEE).
- Sedentary: BMR × 1.2
- Lightly active: BMR × 1.375
- Moderately active: BMR × 1.55
- Very active: BMR × 1.725
Now that you know how many calories to aim for, let’s talk about macronutrients.
Determine Your Macronutrient Ratio
For losing fat and gaining muscle, your macronutrient breakdown should look like this:
- 40% protein: Essential for muscle repair and growth.
- 30% carbohydrates: Provide energy for workouts and muscle recovery.
- 30% fats: Support hormone balance and overall health.
“Protein is essential for muscle repair and growth, especially when you’re trying to lose weight and gain muscle. Consuming around 1.6 to 2.2 grams of protein per kilogram of body weight per day is effective for building muscle mass while losing fat.”
— National Institutes of Health (NIH). Protein Intake and Muscle Growth
Now that we understand the fundamentals, let’s dive into two different meal plans, one for males and one for females. Each meal plan will highlight the total protein and calorie intake per meal.
Male 7-Day Meal Plan to Lose Weight and Gain Muscle
Day 1
- Breakfast: 4 egg whites, 1 whole egg, spinach, and mushrooms (25g protein, 300 calories)
- Snack: Greek yogurt with mixed berries (12g protein, 150 calories)
- Lunch: Grilled chicken breast, quinoa, and roasted vegetables (35g protein, 500 calories)
- Snack: Protein shake (25g protein, 200 calories)
- Dinner: Salmon, brown rice, and steamed broccoli (40g protein, 600 calories)
Day Total: 137g protein, 1,750 calories
Day 2
- Breakfast: Oatmeal with whey protein powder and almonds (20g protein, 350 calories)
- Snack: Cottage cheese with pineapple (15g protein, 180 calories)
- Lunch: Turkey wrap with whole wheat tortillas and avocado (30g protein, 500 calories)
- Snack: Hard-boiled eggs (12g protein, 100 calories)
- Dinner: Grilled steak, sweet potato, and asparagus (45g protein, 650 calories)
Day Total: 122g protein, 1,780 calories
(Continue this rotation for the remaining days, switching up proteins like chicken, turkey, lean beef, and fish.)
Female 7-Day Meal Plan to Lose Weight and Gain Muscle
Day 1
- Breakfast: 3 egg whites, 1 whole egg, avocado toast on whole grain bread (22g protein, 320 calories)
- Snack: Mixed nuts and a small apple (6g protein, 180 calories)
- Lunch: Grilled chicken salad with olive oil and vinegar dressing (30g protein, 450 calories)
- Snack: Hummus with cucumber and carrots (8g protein, 120 calories)
- Dinner: Baked cod with quinoa and spinach (35g protein, 500 calories)
Day Total: 101g protein, 1,570 calories
Day 2
- Breakfast: Smoothie with protein powder, banana, and almond milk (20g protein, 300 calories)
- Snack: Cottage cheese and strawberries (12g protein, 130 calories)
- Lunch: Tuna salad with olive oil and lemon (25g protein, 400 calories)
- Snack: Protein shake (25g protein, 150 calories)
- Dinner: Chicken stir-fry with brown rice (40g protein, 550 calories)
Day Total: 122g protein, 1,530 calories
(For the remaining days, continue to vary proteins with lean fish, eggs, tofu, and other low-fat meats.)
The Vegetarian Diet Plan
For those who follow a vegetarian diet, muscle gain is still possible with the right sources of plant-based proteins. Here’s an example of a vegetarian meal plan:
- Breakfast:
- Greek yogurt with berries and almonds (300 calories, 20g protein)
- Lunch:
- Lentil salad with mixed greens and avocado (400 calories, 18g protein)
- Dinner:
- Tofu stir-fry with quinoa (500 calories, 30g protein)
- Snacks:
- Hummus and carrot sticks (150 calories, 5g protein)
- Protein shake (150 calories, 20g protein)
Daily Total: 1,500 calories, 93g protein.
To learn more about incorporating muscle-building foods into your diet, check out our guide on 16 High-Protein Foods to Build Muscle and Stay Healthy for additional meal ideas to support your fitness journey.
Foods to Eat and Avoid
In addition to the meal plans, here’s a list of foods to prioritise:
- Eat more: Lean meats, fish, eggs, legumes, leafy greens, whole grains, healthy fats (avocados, nuts)
- Avoid: Sugary foods, fried food, processed snacks, refined carbs
FAQs
1. Can I really lose fat and gain muscle at the same time?
Yes, with the right calorie balance and macronutrients, it’s possible to lose fat and build muscle.
2. How much protein do I need daily?
The general recommendation is 1.2 to 2 grams per kilogram of body weight.
3. How can I stay on track with my meal plan?
Plan your meals in advance, prepare ingredients ahead of time, and stick to a routine. Staying on track becomes easier when you avoid last-minute temptations and consistently follow your diet.
4. What is the best 7-Day Meal Plan to Lose Weight and Gain Muscle?
There isn’t one “best” meal plan for everyone. However, a successful plan focuses on whole, unprocessed foods, prioritizes protein, and adjusts portion sizes based on your activity level and goals. For personalized guidance, consult a registered dietitian.
How to Stay on Track
To maintain this balance long-term, consider these tips:
- Meal prep: Plan meals for the week ahead.
- Track your progress: Use a food diary or app.
- Adjust as needed: If you’re losing weight too quickly, increase your calorie intake slightly.
- Stay hydrated: Drinking plenty of water helps with digestion and keeps you feeling full.
Final Thoughts
By following this 7 day meal plan to lose weight and gain muscles, you’ll see gradual changes in both your body composition and energy levels. Always remember, consistency is key!
Feel free to tweak the plan as per your personal preferences and needs. With the right balance, dedication, and perseverance, you’ll reach your goals of losing fat and gaining muscle in no time!
