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Women's three-meal diet for gaining muscle mass

DESCRIPTION

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2016-12-30

All articles by the author ➤

Number of meals: 3

Ratio of Proteins, Fats, and Carbohydrates (grams): 29% | 20% | 51%

This diet is designed for women who cannot afford to eat frequently. Therefore, you will have only 3 meals a day. Additionally, this diet does not include sports nutrition. If you can include sports supplements, then check out this diet. It is also better for you to use a diet with more frequent meals if you can manage to eat more often.

However, if you do not fall into either of these categories, welcome! Just keep in mind that you will need to eat about half a kilogram of food at a time. This is quite realistic, and there's nothing to be done about it, as you need to create a caloric surplus.

Main features of this diet

1. You will be getting approximately 2 grams of protein per kg of body weight. The main sources of protein are fish, chicken, and cottage cheese.

2. The fat content is about 1.5 grams per kg of body weight, which is more than sufficient.

3. Carbohydrates will be around 4 grams per kg of body weight. Breakfast will primarily consist of carbohydrates. Lunch will be protein-carbohydrate based. Dinner, on the other hand, will be more protein-centered.

4. All dishes and products are quite simple; they are easy to prepare and available in many cafeterias. If you encounter any issues, feel free to use the "analogues" button.

This is quite a straightforward diet. Eat more and grow! Good luck to everyone!

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

PORTION SELECTION
DIET

Breakfast

  1. Chicken sausages
    2.  
     
    Composition per 100 grams
    Proteins10 gr (average)
    Fats20 gr (lots)
    Carbohydrates1.5 gr (little)
    Caloric content226 kcal (average)
    Analogues:
    Veal sausages
  2. Boiled brown rice without oil
    3.  
     
    Composition per 100 grams
    Proteins3 gr (little)
    Fats0.5 gr (little)
    Carbohydrates23 gr (lots)
    Caloric content109 kcal (low)
    Analogues:
    Wild rice without oil
    Marbled rice without oil
    White rice without oil
  3. Nut cookies with berries
    4.  
     
    Composition per 100 grams
    Proteins4.6 gr (little)
    Fats3 gr (little)
    Carbohydrates24.5 gr (lots)
    Caloric content144 kcal (average)
    Analogues:
    Oatmeal cookies with strawberries
    Dried fruit cookies
    Dietary buckwheat cookies
    Chocolate oatmeal cookies with coconut topping
  4. Black tea with milk and sugar
    5.  
     
    Composition per 100 grams
    Proteins1.4 gr (little)
    Fats1.3 gr (little)
    Carbohydrates7 gr (little)
    Caloric content46 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

Lunch

  1. Pea soup
    2.  
     
    Composition per 100 grams
    Proteins4.4 gr (little)
    Fats2.4 gr (little)
    Carbohydrates9 gr (little)
    Caloric content75 kcal (low)
    Analogues:
    Bean soup
    Lentil soup
    Rice soup
    Wheat soup
  2. Bread with bran
    3.  
     
    Composition per 100 grams
    Proteins7.5 gr (average)
    Fats1.3 gr (little)
    Carbohydrates45.2 gr (very much)
    Caloric content227 kcal (average)
    Analogues:
    Rye-wheat bread
    Wheat bread
    Oat bread
  3. Steamed salmon with soy sauce and spices
    4.  
     
    Composition per 100 grams
    Proteins18 gr (lots)
    Fats15 gr (average)
    Carbohydrates0 gr
    Caloric content200 kcal (average)
    Analogues:
    Fatty fish poached in soy sauce without oil
    Steamed trout with herbs and ginger
  4. Boiled potatoes
    5.  
     
    Composition per 100 grams
    Proteins2 gr (little)
    Fats0.4 gr (little)
    Carbohydrates18 gr (average)
    Caloric content82 kcal (low)
    Analogues:
    Mashed potatoes without butter
    Baked potatoes with skin
  5. Dried fruit compote
    6.  
     
    Composition per 100 grams
    Proteins0.5 gr (little)
    Fats0 gr (little)
    Carbohydrates4 gr (little)
    Caloric content18 kcal (low)
    Analogues:
    Rosehip tea without sugar
    Fruit and berry compote

Dinner

  1. Baked chicken breast with vegetables
    2.  
     
    Composition per 100 grams
    Proteins8 gr (average)
    Fats3 gr (little)
    Carbohydrates4 gr (little)
    Caloric content75 kcal (low)
    Analogues:
    Baked chicken casserole with broccoli
    Chicken rolls with cottage cheese and cheese filling
    Braised turkey with vegetables
  2. Fat-free cottage cheese with sour cream and fruits without sugar
    3.  
     
    Composition per 100 grams
    Proteins8 gr (average)
    Fats5 gr (little)
    Carbohydrates10 gr (little)
    Caloric content117 kcal (low)
    Analogues:
    Fat-free cottage cheese with sour cream and berry mix without sugar
    Fat-free cottage cheese with fruits / berries with sugar substitute
  3. Black tea without sugar
    4.  
     
    Composition per 100 grams
    Proteins0 gr
    Fats0 gr
    Carbohydrates0 gr
    Caloric content0 kcal
    Analogues:
    Green tea without sugar
    Rosehip tea without sugar
    Coffee without sugar
    All the same with the substitute «Fit Parade»
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