7-Day Lean Muscle & Toning Meal Plan for Women (2,200 Calories)

Overview

This 2,200-calorie plan supports women who are lifting weights and want to build their glutes, legs and shoulders. Many women under-eat while training, which makes it very hard to build muscle. A small surplus combined with about 150–160 g of protein gives your body the materials it needs.

Expect slow scale changes of about 0.25–0.5 lb (0.1–0.2 kg) per week. Measure progress with photos, tape measurements and strength numbers as well as the scale.

Daily targets

These are weekly averages. Each day is a little different so you get variety. Not sure if this calorie level is right for you? Get your personal number in 30 seconds with the plan builder and then add or remove a snack to match. Use the lb/ft – kg/cm switch at the top of the page to see food weights in ounces or grams.

Your 7-day meal plan

Portions are already adjusted to hit the daily calorie target. Meat and fish weights are cooked weights. Season freely with herbs, spices, garlic, lemon, mustard, hot sauce and salsa: they add flavor with almost no calories.

Day 1

Day 1 total ≈ 2,200 kcal · Protein 167 g · Carbs 252 g · Fat 57 g

Day 2

Day 2 total ≈ 2,200 kcal · Protein 155 g · Carbs 255 g · Fat 63 g

Day 3

Day 3 total ≈ 2,200 kcal · Protein 152 g · Carbs 244 g · Fat 71 g

Day 4

Day 4 total ≈ 2,200 kcal · Protein 156 g · Carbs 214 g · Fat 76 g

Day 5

Day 5 total ≈ 2,200 kcal · Protein 155 g · Carbs 215 g · Fat 77 g

Day 6

Day 6 total ≈ 2,200 kcal · Protein 162 g · Carbs 261 g · Fat 58 g

Day 7

Day 7 total ≈ 2,200 kcal · Protein 174 g · Carbs 253 g · Fat 54 g

Weekly grocery list

Approximate amounts for one person for 7 days. Buy a little extra produce in case portions vary.

Meal prep guide: 90 minutes on Sunday

Meal prep is the secret weapon of people who stay on track. Instead of deciding what to eat when you are tired and hungry, you open the fridge and the right choice is already there. Here is a simple routine:

1. Cook proteins in bulk. Bake 2–3 lb (about 1–1.4 kg) of chicken breast at 425°F (220°C) for 20–25 minutes until it reaches 165°F (74°C) inside. Brown lean ground beef or turkey for chili and meatballs.
2. Cook carbs in bulk. Make a big pot of brown rice and quinoa. Wash potatoes and sweet potatoes so they are ready to microwave or roast.
3. Prep vegetables. Wash and chop peppers, onions, broccoli, carrots and celery. Store them in airtight containers lined with a paper towel.
4. Boil eggs. A dozen hard-boiled eggs are perfect for breakfasts and snacks.
5. Portion it out. Pack lunches for 3–4 days in containers. Most cooked meals stay safe in the fridge for 3–4 days; freeze the rest.

Smart swaps

Tips for success

• Weigh and measure for the first two weeks. A cheap kitchen scale teaches you what a portion really looks like. After that, you can eyeball with good accuracy.
• Track your morning weight 3–4 times per week and look at the weekly average, not single days.
• Drink water. Aim for about 8–12 cups (2–3 liters) per day, more on hot days and training days. See our water calculator.
• Eat protein at every meal. It keeps you full and helps you keep or build muscle.
• Plan for restaurants. Choose grilled protein, vegetables and a simple carb, and ask for sauces on the side.
• Use the 80/20 rule. If 80% of your food follows the plan, the other 20% can be foods you simply enjoy, as long as total calories fit.
• Combine it with training. Diet changes your weight; training decides whether that weight is fat or muscle. Pair this plan with one of our home or gym programs.

Frequently asked questions

More meal plans

• 7-Day Weight Loss Meal Plan for Men (2,000 Calories)
• 7-Day Weight Loss Meal Plan for Women (1,500 Calories)
• 7-Day Muscle Gain Meal Plan for Men (3,000 Calories)
• 7-Day Healthy Maintenance Meal Plan for Men (2,600 Calories)
• 7-Day Healthy Maintenance Meal Plan for Women (1,900 Calories)

Nutrition values are estimates based on USDA FoodData Central and typical product labels. Brands differ, so check your labels.