Muscle Toning Meal Plan

muscle toning meal plan

Muscle Toning Meal Plan

We all know how important our diet is to our health and well-being.

But what if I told you your meal plan was just as important as your gym routine when it came to getting ripped and toning your muscles?

Well, it’s true. This is probably the most commonly overlooked component of any muscle toning program, especially among beginners. I cannot state this enough: What you put into your body is just as important as how you use your body!

So if you’re looking to tone up, build lean muscle mass, and get ripped, keep reading…

Muscle Toning Diet – Some Basic Principles

When it comes to lean muscle mass, you need to ensure that you’re getting an adequate amount of protein in your diet and the right combination and variety of amino acids. Proteins and amino acids are the building blocks of your muscles – without enough of them, you simply won’t build the muscle!

If you haven’t already, the first thing you need to do (besides hitting the gym 4-5 days a week) is invest in a high quality protein supplement. And I emphasize on high quality because the cheap ones that you find in grocery stores and even some of the local supplement stores are full of fillers and artificial sugars which do nothing but give you major gastrointestinal discomfort.

I recommend one protein shake in the morning and a second within an hour of your workout. This will ensure adequate fuel for your muscles. Here are my top picks for protein supplements:

  • Gaspari Nutrition Myofusion – This is one of the best protein supplements on the market and the thousands of reviewers definitely agree hence why it has won so many awards. Try the milk chocolate or delicious vanilla, you simply can’t go wrong with these flavors.
  • Optimum 100% Natural Whey – This is a basic protein supplement that’s great for making smoothies. A definite top seller among the pros.
  • MHP Probolic-SR Muscle Feeder – This is an excellent, sustained-release protein that will ensure your muscles receive the fuel they need over the course of your day.

In addition to protein supplements, I also recommend getting some key amino acid support especially after your workouts if you notice that you have sore muscles for days after your workout. The best to keep in your kitchen is Scivation Xtend and Optimum Glutamine, two excellent (and scientifically proven) options to support muscle growth and recovery. Another great recovery option is Muscle Pharm Recon which has a ton of buzz lately.

Muscle Toning Diet – Basic Meal Plan

Now that you have the supplement support you need to get ripped and toned muscles, it’s time to look at a basic meal plan. Common sense applies here – vitamin-rich diet with lots of fruits and vegetables, whole grains and limited carbs, lots of protein from a variety of sources, and low fat and sugar.

It’s also important to eat frequently throughout the day. This will help keep your metabolism up so you burn lots of calories, and it will also ensure that your muscles are fed constantly.

Let’s look at a sample muscle toning meal plan:

Meal 1:

Egg white omelet (5 egg whites) with spinach
1 cup of oatmeal with fresh blueberries and 2tbsp brown sugar

Meal 2:

1 scoop of whey protein

Meal 3:

1 skinless chicken breast
1 piece of whole grain bread
2 cups of organic spring mix salad with 1 tbsp balsamic vinagarette
8 oz of cooked vegetables

Meal 4:

1 cup sweet potatoes (roasted with a bit of olive oil and seasoning)

Meal 5:

1 piece of white fish (eg. tilapia), baked with olive oil and lemon juice
¼ cup of brown rice
1 cup of organic spring mix salad with 1 tbsp balsamic vinaigrette
8 oz of cooked vegetables

Meal 6:

1 scoop of whey protein

Muscle Toning Meal Plan – Conclusion

Hopefully this will be a starting point for your own muscle toning diet efforts. Remember, make smart choices and think about what you’re putting in your body. If you need some additional snacks over the day, I highly recommend almonds or other nuts.

Have any questions or feedback about this muscle toning meal plan? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


2 Comments

  1. Hi Sam, I love your website and the articles you post. I have been struggling with my breakfast habits. I was wondering what you would suggest for a replacement for oatmeal. I usually get up just in time to get ready for school and then leave. I usually take a protein shake.

    Reply
    • Thanks for the great feedback! You can also do a protein smoothie and a banana, or some rye bread and low fat cream cheese along with some reduced sugar jam. Eggs are a great idea as well.

      Reply

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