If you're looking to build lean muscle, your diet is just as important as your workout routine. How to get lean muscle is a question that many people ask, and the answer lies in fueling your body with the right nutrients. In this article, we'll explore a diet and meal plan that can help both men and women achieve their goals of getting lean muscle.
By focusing on lean proteins, complex carbohydrates, and healthy fats, you can provide your body with the fuel it needs to build and repair muscle tissue. Additionally, incorporating strength training exercises into your workout routine can help to stimulate muscle growth and promote fat loss. With dedication and consistency, following a diet plan like this can help you to achieve your desired body composition and get lean muscle.
How to Get Lean Muscle: Diet Basics
To get lean muscle, you need to consume enough calories to support muscle growth while also burning fat. How to get lean muscle can be a challenge, but by following a diet that is high in protein and complex carbohydrates while limiting your intake of unhealthy fats and sugars, you can provide your body with the necessary nutrients to support muscle growth and repair. In addition to fueling your body with the right nutrients, it's important to incorporate strength training exercises into your workout routine to stimulate muscle growth and promote fat loss.
Our meal plans for weight loss and improved body tone for women are designed to provide your body with the nutrients it needs to support lean muscle growth while also promoting fat loss. By incorporating a variety of protein sources, such as lean meats, fish, and plant-based proteins, along with complex carbohydrates like whole grains, fruits, and vegetables, you can keep your body fueled throughout the day. Additionally, healthy fats like avocado, nuts, and seeds provide your body with essential nutrients and help keep you feeling full and satisfied.
Following our meal plans will help you achieve your goals of increasing your energy while maintaining and improving lean muscle while also supporting weight loss. It is important to be consistent with your workouts and stay committed to your nutrition plan to see the best results.
7-Day Sample Meal Plan for Weight Loss and More Energy
Here is a sample 7-day meal plan that can help you get lean muscle:
| Day | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Scrambled eggs with spinach and toast | Greek yogurt with berries | Grilled chicken breast with quinoa and veggies | Apple slices with almond butter | Grilled salmon with sweet potato and broccoli |
| 2 | Oatmeal with nuts and banana slices | Cottage cheese with cucumber | Turkey chili with brown rice and greens | Carrots and hummus | Grilled chicken skewers with peppers and onions |
| 3 | Greek yogurt with granola and berries | Hard-boiled egg with carrot | Tuna salad with mixed greens | Pear slices with cheese | Grilled steak with baked potato and asparagus |
| 4 | Breakfast burrito with veggies | Apple slices with peanut butter | Grilled chicken with quinoa and veggies | Orange slices with almonds | Baked salmon with mixed vegetables |
| 5 | Spinach and mushroom omelet | Protein shake with banana | Turkey burger with sweet potato fries | Greek yogurt with honey | Grilled shrimp with brown rice and veggies |
| 6 | Greek yogurt with honey and walnuts | Beef jerky with grapes | Grilled chicken Caesar salad | Trail mix with nuts and fruit | Baked chicken with roasted veggies |
| 7 | Protein pancakes with berries | Hummus with whole-grain pita | Grilled fish tacos with slaw and avocado | Edamame | Stuffed peppers with quinoa and ground turkey |
Diet for Lean Muscle Gain and Fat Loss
While the sample 7-day meal plan above is suitable for both men and women, females may have different nutritional requirements. It's important to adjust the portion sizes and calories according to your body's needs. Generally speaking, women should aim for around 1,500 to 2,000 calories per day to lose body fat, preserve lean muscle, and keep their metabolisms high.
To get lean muscle and lose fat, you need to be in a calorie deficit while also consuming enough protein to support muscle growth. This can be achieved by following a diet that is high in protein, low in carbohydrates, and moderate in healthy fats. Examples of foods to include in your diet are lean meats, fish, eggs, vegetables, nuts, and seeds.
Meal Plan for Weight Loss and Muscle Gain for Females
For females looking to achieve their fitness goals, a meal plan that supports both weight loss and muscle gain is essential. Eating a balanced diet that provides enough protein, complex carbohydrates, and healthy fats is key to building lean muscle and burning fat.
We will discuss a sample meal plan for weight loss and muscle gain for women, along with some tips and explanations of the foods included. Whether you are just starting your fitness journey or looking to switch up your current diet, this meal plan can serve as a helpful guide to help you achieve your goals.
Here is an eating plan example for women looking to lose weight and gain muscle:
| Meal Time | Meal | Description |
| Breakfast | 2 Scrambled Eggs 1 Slice Whole Grain Toast | Excellent source of protein for building muscles Complex carbohydrates for energy and muscle fuel |
| Snack 1 | 1 Small Apple | Low calorie and high fiber for satiety |
| 1 tbsp Almond butter | Healthy fats and protein for sustained energy | |
| Lunch | Grilled Chicken Breast | Lean protein for muscle building and repair |
| 1 Cup Quinoa | High in protein and fiber for muscle fuel | |
| 1 cup roasted vegetables | Nutrient-dense and low calorie | |
| Snack 2 | 1 cup Greek yogurt | High in protein and calcium for bone health |
| 1/4 cup sliced almonds | Healthy fats and protein for sustained energy | |
| Dinner | Grilled salmon | High in omega-3 fatty acids for muscle recovery |
| 1 cup brown rice | Complex carbohydrates for energy and muscle fuel | |
| 1 cup steamed broccoli | High in fiber and micronutrients | |
| Snack 3 (Optional) | 1 small pear | Low calorie and high fiber for satiety |
| 1 oz dark chocolate | Antioxidants and healthy fats in moderation |
Note: This meal plan is just an example and should be adjusted based on individual needs and preferences. Additionally, it is important to incorporate strength training exercises along with this meal plan to increase lean muscle.
Skinny Jane Has Helped Thousands of Women for 10 + Years
Skinny Jane provides eating plans, weight loss supplements, and workouts for both men and women. Our mission is to help people achieve their weight loss goals and optimum health by providing high-quality supplements and effective eating plans that are safe and effective.
One of our most popular products is the Skinny Jane Jumpstart Weight Loss Plan, which is a comprehensive program that includes a 28 Day Eating Plan, Skinny Blend protein weight loss shakes, and supplements designed to support weight loss. The protein shakes can be used as meal replacement shakes and come in various flavors, including chocolate, vanilla, and strawberry, and are designed to provide a balance of nutrients while keeping you feeling full and satisfied.
In addition to weight loss supplements, Skinny Jane also offers a variety of health and wellness products, including vitamins, minerals, and probiotics. We advocate the importance of a healthy lifestyle, including regular exercise and a balanced diet, to achieve optimal health and wellness.
Skinny Jane is committed to providing excellent customer service and ensuring that its customers are satisfied with their purchases. We stand behind and believe in all of our products, and our website features helpful resources such as healthy recipes, and weight loss related blogs. Please check out our full line of Skinny Jane products here.