Women's diet for gaining weight

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2014-04-15

Number of meals: 5

Ratio of Proteins, Fats, and Carbohydrates (grams): 34% | 10% | 56%

This article is dedicated to women who want to gain muscle mass. Below, I have developed a diet for you in the form of a calculator specifically for these goals. By using this calculator, where you need to enter your initial weight, type of activity, and level of physical activity, you can create an approximate diet for increasing muscle mass. This high-protein menu is designed for women who regularly engage in physical activity at least 3 times a week. All dishes have alternatives, and you can choose any of them.

I would like to draw your attention to the fact that all food items are considered in their ready-to-eat form. For example, 100 g of rice means exactly 100 g of cooked rice, and so on.

Don’t forget to drink clean water throughout the day, averaging about 1.5 liters.

Of course, this diet is indicative, and you can make your own adjustments as you wish. You can also use ready-made recipes from the "Dietitian's Recipes" section and incorporate them into your personal diet plan.

If necessary, you can add any products to the specified meals if you notice that you are not getting the required amount of food components during the day. For example, you can make an early dinner more caloric and filling, and then, if needed, add a "light dinner" in the form of a protein shake or another light dish from this table or the "Dietitian's Recipes" section, as well as your personal recipes.

I hope, dear women, that my article will help you create your diet plan to keep your body in great shape. Good luck!

When compiling the material, the following recommendations were used:
1. Rospotrebnadzor: RECOMMENDATIONS FOR CITIZENS: healthy eating
2. World Health Organization: Healthy diet

Scrambled eggs with tomatoes and fried onions

Composition per 100 grams

Proteins	9 gr (average)
Fats	8 gr (average)
Carbohydrates	2.5 gr (little)
Caloric content	118 kcal (low)

Analogues:
Vegetable sauté topped with poached egg
Fried eggs with cottage cheese and vegetables
Boiled eggs with vegetables and cottage cheese
Tortilla with ricotta, tomatoes, and herbs

Bread with bran

Composition per 100 grams

Proteins	7.5 gr (average)
Fats	1.3 gr (little)
Carbohydrates	45.2 gr (very much)
Caloric content	227 kcal (average)

Analogues:
Rye-wheat bread
Wheat bread
Oat bread

Black tea with sugar

Composition per 100 grams

Proteins	0 gr
Fats	0 gr
Carbohydrates	10 gr (little)
Caloric content	40 kcal (low)

Analogues:
Coffee with sugar
Rosehip tea
Chicory
Hibiscus tea
Fruit tea

High-protein gainer on water (30 grams per 100 ml)

Composition per 100 grams

Proteins	9 gr (average)
Fats	1.5 gr (little)
Carbohydrates	16.5 gr (average)
Caloric content	115 kcal (low)

Analogues:
Scitec Nutrition: Volumass 35
Optimum Nutrition: Pro Gainer
Nutrabolics: IsoGainer

Turkey goulash in its own juice without oil, with onions and soy sauce

Composition per 100 grams

Proteins	12 gr (average)
Fats	7.4 gr (average)
Carbohydrates	4.3 gr (little)
Caloric content	130.5 kcal (average)

Analogues:
Grilled beef with vegetables
Braised chicken (excluding breast) with onions and carrots
Rabbit in tomato sauce
Salmon in marinade with sweet pepper
Braised beef with vegetables in its own juice

Boiled potatoes

Composition per 100 grams

Proteins	2 gr (little)
Fats	0.4 gr (little)
Carbohydrates	18 gr (average)
Caloric content	82 kcal (low)

Analogues:
Mashed potatoes without butter
Baked potatoes with skin

Cucumber, tomato, and herb salad with lemon juice

Composition per 100 grams

Proteins	1 gr (little)
Fats	0 gr
Carbohydrates	2.5 gr (little)
Caloric content	14 kcal (low)

Analogues:
Fresh vegetable platter
Sauerkraut salad without oil
Fresh cabbage and cucumber salad
Sweet pepper, onion, and herb salad

Black tea with milk and sugar

Composition per 100 grams

Proteins	1.4 gr (little)
Fats	1.3 gr (little)
Carbohydrates	7 gr (little)
Caloric content	46 kcal (low)

Analogues:
Green tea with milk and sugar
Coffee with milk and sugar
Chicory with milk and sugar
Fruit tea with milk and sugar

High-protein gainer on water (30 grams per 100 ml)

Composition per 100 grams

Proteins	9 gr (average)
Fats	1.5 gr (little)
Carbohydrates	16.5 gr (average)
Caloric content	115 kcal (low)

Analogues:
Scitec Nutrition: Volumass 35
Optimum Nutrition: Pro Gainer
Nutrabolics: IsoGainer

Apples

Composition per 100 grams

Proteins	0.4 gr (little)
Fats	0 gr
Carbohydrates	11.2 gr (average)
Caloric content	46 kcal (low)

Analogues:
Plums
Peaches
Apricots
Pear
Pineapple
Gooseberry

Fatty fish poached in soy sauce without oil

Composition per 100 grams

Proteins	18 gr (lots)
Fats	15 gr (average)
Carbohydrates	0 gr
Caloric content	200 kcal (average)

Analogues:
Steamed salmon with soy sauce and spices
Steamed trout with herbs and ginger

Boiled brown rice without oil

Composition per 100 grams

Proteins	3 gr (little)
Fats	0.5 gr (little)
Carbohydrates	23 gr (lots)
Caloric content	109 kcal (low)

Analogues:
Wild rice without oil
Marbled rice without oil
White rice without oil

Cucumber, tomato, and herb salad with lemon juice

Composition per 100 grams

Proteins	1 gr (little)
Fats	0 gr
Carbohydrates	2.5 gr (little)
Caloric content	14 kcal (low)

Analogues:
Fresh vegetable platter
Sauerkraut salad without oil
Fresh cabbage and cucumber salad
Sweet pepper, onion, and herb salad

1. High-carb diet for women who struggle to gain weight
2. Women's three-meal diet for gaining muscle mass