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Health is a major, constant influencer of your energy levels, mood, and confidence. 

Health certainly starts from the inside out, but having a toned physique is still a goal many of my clients have. 

I’ve been a personal trainer and nutritionist for years. I help women burn fat and build muscle to shape a body they feel happy and healthy in.

The good news is that you can simultaneously benefit your body in other ways beyond appearance. You just need to follow a specific female toning body diet! 

These benefits include reduced risks for certain ailments, maintenance of a healthy weight, better focus at work, and ease in everyday movement.

Keep reading to get my female body toning meal plan and workout routine, and start enjoying radiant health, as well as the physique you’re aiming for.

What is a female body toning meal plan?

Related: Leek Soup Diet

female body toning meal plan

A female body toning meal plan is a goal-oriented diet. Whether you want to gain muscle, lose fat, or an overall recomposition, how you eat is a major determinant of whether or not you see the results you desire.

With a female body toning meal plan, you need to consider calories, macronutrients, and micronutrients

While many people believe eating healthy to transform your body is boring and bland, it doesn’t have to be. That’s why I’m helping you plan ahead and diversify the menu!

Factors to Consider When When Starting a Meal Plan

beginner female body toning meal plan

Body Toning

When someone wants to “tone” their body, they typically want a bit of muscle to show through. One way to make this happen is by gaining muscle mass evenly throughout the entire body. 

With this female body toning meal plan, focus on getting in one gram of protein per pound you weigh.

From there, eat in a slight caloric surplus to provide your muscles with the fuel they need to grow.

Fat Loss

Related: Eating 600 Calories A Day For Fat Loss: Should You Do It?

Opposite to gaining muscle, fat loss requires you to be in a caloric deficit so that your body burns stored fat instead of calories when it needs energy. 

Start with a daily 100-calorie deficit and slowly work your way to 500 calories to drop a pound a week.

This female body toning meal plan will require you to prioritize lower-calorie foods like strawberries, egg whites, and chicken.

Weight Maintenance

If you simply want to stay where you are, go along with a meal plan that has you eating at maintenance calories. 

This is the simplest way to eat. It should be easy to stay consistent with because you won’t find yourself feeling too full or hungry.

Body Type

The three general body types are ectomorph, mesomorph, and endomorph. 

While this factor doesn’t play too much into how you design your female body toning meal plan, it’s something to acknowledge.  

After all, your hormones and metabolism affect the appearance of your body due to how it responds to your diet.

Genetics

Genetics plays a big role in how your body processes food. 

For example, some people find they have more energy when they eat a diet higher in fats while others prefer carbohydrates. 

Similarly, your genetics determine where you gain and lose fat first, how easily you are able to lose weight, and how quickly you can gain muscle. 

Don’t ever let this factor discourage you. Be patient with your body as you stick with your female body toning diet!

Training Type 

Related: Workout Split For Women

Training can mean many different things. Are you going to be lifting weights, running, swimming, playing sports, or something else to achieve your dream body?

Once you have a workout plan in place, consider what foods will fuel your body. Choose what allows you to perform your best during the activity and reap maximum benefits.

Age

Typically, as time goes on your metabolism slows down. When this happens, your calories need to be adjusted accordingly so you don’t start to gain weight at what used to be your maintenance calories.

If you wish to keep your calories at what they were, you can simply start exercising more to burn more calories to even things out.

Height

The taller you are, the faster your metabolism tends to be. This means that you need to eat more calories with your female body toning meal plan to maintain your weight or gain.

What are Macronutrients and Micronutrients?

female body toning macronutrients

Macronutrients are protein, carbohydrates, and fats. Micronutrients include vitamins and minerals.

Both macronutrients and micronutrients play a big role in your plan because they help determine how much muscle mass you carry, your metabolism, how well your body functions overall, and more!

How many calories should a woman eat to get toned? 

Related: 11 Foods That Go Straight To Your Bum

calories for toning

Protein

Whether you’re looking to gain muscle, burn fat, or maintain your weight with the female body toning meal plan, you must eat enough protein to keep your metabolism fast.

Ideally, you want to eat one gram of protein for every pound that you weigh. One gram of protein is equivalent to four calories.

Here are a few examples of how protein would take up someone’s calories. Let’s use someone who weighs 150 pounds as an example.

Lose Weight:

  • Overall calories: 1,750
  • Protein: 150 grams or 600 calories
  • Remaining calories for carbs and fat: 1,150

Maintain Weight:

  • Overall calories: 2,000
  • Protein: 150 grams or 600 calories
  • Remaining calories for carbs and fat: 1,400

Gain Weight: 

  • Overall calories: 2,250
  • Protein: 150 grams of 600 calories
  • Remaining calories for carbs and fat: 1,650

Carbohydrates

The average diet consists of 30-50% carbohydrates. This is because the majority of people derive the most energy from this macronutrient.

Going off of the 150-pound female example, let’s continue to figure out what she should eat if we go with 45% carbs. There are four calories in every gram of carbohydrates.

Lose Weight:

  • Starting calories: 1,750
  • Remaining calories for carbs and fat: 1,150
  • Carbohydrates: 196 grams or 784 calories
  • Remaining calories for fat: 366

Maintain Weight:

  • Starting calories: 2,000
  • Remaining calories for carbs and fat: 1,400
  • Carbohydrates: 225 grams or 900 calories
  • Remaining calories for fat: 500

Gain Weight: 

  • Starting calories: 2,250
  • Remaining calories for carbs and fat: 1,650
  • Carbohydrates: 253 grams or 1,012 calories
  • Remaining calories for fat: 638

Fats

Lastly, you have your fats to factor in. Keep in mind that we are referring to foods like avocados, olive oil, almonds, and peanut butter. 

These provide healthy fats for the body to optimize hormone levels and the overall functioning of the body.

There are nine calories in every gram of fat.

Lose Weight:

  • Starting calories: 1,750
  • Fat: 40 grams or 366 calories

Maintain Weight:

  • Starting calories: 2,000
  • Fat: 56 grams or 500 calories

Gain Weight: 

  • Starting calories: 2,250
  • Fat: 71 grams of 638 calories

7-Day Female Body Toning Meal Plan  

7 day female body toning meal plan

The following includes my dietary recommendations for women who want to tone up. 

These are nutrient-dense meals that help meet the right macros, give you enough vitamins and minerals, and support your recovery in the gym.

I’ve included all of the ingredients you need for each meal, so it’s easy to shop and prepare to your liking. You can also adjust the amount of some ingredients (like protein powder or nut butter) to suit your macro allotments.

Monday

Breakfast: Omelet and Toast

  • One whole egg plus egg whites
  • Spinach
  • Onions
  • Bell peppers
  • Protein bread
  • Peanut butter 

Lunch: Tuna on Rice Cakes

  • Rice cakes
  • Canned tuna
  • Low-calorie mayo
  • Apple 

Dinner: Ground Turkey Chili

  • Ground turkey
  • Beef broth
  • Tomato sauce
  • Black beans
  • Pinto beans
  • Red kidney beans
  • Spices
  • Cheddar cheese
  • Tortilla chips

Snacks: Protein Shake

  • Protein powder
  • Water or almond milk

Tuesday

Breakfast: Protein Oatmeal

  • Quick oats
  • Almond milk
  • Peanut butter or almond butter
  • Protein powder
  • Berries 

Lunch: Salmon, Rice, and Veggies

  • Olive oil
  • Salmon
  • Rice
  • Bell peppers
  • Broccoli
  • Asparagus
  • Teriyaki sauce

Dinner: Turkey Wrap

  • Protein tortilla
  • Low-calorie mayo or mustard
  • Turkey
  • Arugula
  • Slice of cheese
  • Strawberries 

Snacks: Parfait

  • Greek yogurt
  • Granola
  • Fruit 

Wednesday

Breakfast: Protein Pancakes

  • Protein pancake mix
  • Peanut butter
  • Low-sugar syrup
  • Berries 
  • Turkey bacon

Lunch: Tuna on Rice Cakes

  • Rice cakes
  • Canned tuna
  • Low-calorie mayo
  • Apple 

Dinner: Chicken Pasta

  • Chicken
  • Protein penne
  • Spaghetti sauce
  • Spinach 

Snacks: Protein Shake

  • Protein powder
  • Water or almond milk

Thursday

Breakfast: Omelet and Toast

  • One whole egg
  • Egg whites
  • Spinach
  • Onions
  • Bell peppers
  • Protein bread
  • Peanut butter

Lunch: Salmon, Rice, and Veggies

  • Olive oil
  • Salmon
  • Rice
  • Bell peppers
  • Broccoli
  • Asparagus
  • Teriyaki sauce

Dinner: Chicken Pasta

  • Chicken
  • Protein penne
  • Spaghetti sauce
  • Spinach 

Snacks: Parfait

  • Greek yogurt
  • Granola
  • Fruit 

Friday

Breakfast: Protein Oatmeal

  • Quick oats
  • Almond milk
  • Peanut butter or almond butter
  • Protein powder
  • Berries

Lunch: Protein Pizza

  • Protein flatbread or tortilla
  • Pizza sauce
  • Mozzarella cheese
  • Ground turkey or chicken
  • Spinach
  • Bell peppers

Dinner: Ground Turkey Chili

  • Ground turkey
  • Beef broth
  • Tomato sauce
  • Black beans
  • Pinto beans
  • Red kidney beans
  • Spices
  • Cheddar cheese
  • Tortilla chips

Snacks: Protein Shake

  • Protein powder
  • Water or almond milk

Saturday

Breakfast: Protein Pancakes

  • Protein pancake mix
  • Peanut butter
  • Low-sugar syrup
  • Berries 
  • Turkey bacon

Lunch: Salmon, Rice, and Veggies

  • Olive oil
  • Salmon
  • Rice
  • Bell peppers
  • Broccoli
  • Asparagus
  • Teriyaki sauce

Dinner: Turkey Wrap

  • Protein tortilla
  • Low-calorie mayo or mustard
  • Turkey
  • Arugula
  • Slice of cheese
  • Strawberries 

Snacks: Parfait

  • Greek yogurt
  • Granola
  • Fruit 

Sunday

Breakfast: Omelet and Toast

  • One whole egg
  • Egg whites
  • Spinach
  • Onions
  • Bell peppers
  • Protein bread
  • Peanut butter

Lunch: Protein Pizza

  • Protein flatbread or tortilla
  • Pizza sauce
  • Mozzarella cheese
  • Ground turkey or chicken
  • Spinach
  • Bell peppers

Dinner: Chicken Pasta

  • Chicken
  • Protein penne
  • Spaghetti sauce
  • Spinach 

Snacks: Protein Shake

  • Protein powder
  • Water or almond milk

The Best Female Body Toning Exercises

Related: Female Workout Plan With PDF

As for what to do in the gym, here are some of the most effective toning exercises I share with clients.

1. Bench Press

Bench press is a great exercise for targeting numerous muscles of the upper body at once! Perform it at least once a week during an upper-body or push day workout.

Equipment Requirements

Bench, barbell, and plates

How-To Perform Bench Press

  1. Lay on a bench with a loaded barbell above you. 
  2. Evenly grip the bar and bring it directly above your chest so that your arms are fully extended. 
  3. Bend your elbows and bring the barbell down to your chest. 
  4. Push the barbell back up until your arms are straight again before repeating the movement.

Benefits

  • Builds your chest
  • Strengthens your triceps
  • Challenges your shoulders

Pro Tips

  • Avoid splaying out your elbows to prevent injuries; focus on keeping your arms tucked into your sides.
  • When you bring down the barbell, bring it to the very center of your chest so your upper back can provide support and stability.

2. Lat Pulldowns

If you desire an hourglass figure, you need to include lat pulldowns on an upper-body or pull day! 

Your waist can only get so small, but lat pulldowns allow your shoulders and upper back to appear wider. This creates the illusion of a smaller waist.

Equipment Requirements

Cable machine

How-To Perform Lat Pulldowns

  1. Take a seat at the cable machine and grab each end of a bar so that your arms are fully extended in a V shape. 
  2. With your chest up and shoulders back, pull the bar down until it touches your chest. 
  3. Slowly release it back up to the starting position.

Benefits

  • Builds your back
  • Strengthens your biceps
  • Contributes to an hourglass shape

Pro Tips

  • If you find that you cannot bring the bar all the way to your chest, opt for a lighter weight for increased range of motion.
  • To take things up a notch, try alternating which end of the bar you bring down to work each side of the body individually.

3. Barbell Hip Thrusts

The barbell hip thrust is one of the best exercises for growing the glutes. See how heavy you can go with this exercise on a lower-body day!

Equipment Requirements

Barbell, plates, and a bar pad

How-To Perform Barbell Hip Thrusts

  1. Take a seat on the floor with your back against the side of a bench and a loaded barbell on your hips. 
  2. Plant your feet flat on the ground and position yourself so that your bum is off the ground and the bench is supporting your weight. 
  3. Grab onto the barbell, and push your hips up towards the sky. Your legs should form a 90-degree angle at the top of this exercise. 
  4. Pause here for a moment before bringing your hips back down and repeating the movement.

Benefits

  • Builds the glutes
  • Strengthens the hamstrings
  • Protects the knees

Pro Tips

  • To avoid straining your neck, keep your chin tucked into your chest for the entirety of the movement.
  • To make this exercise more difficult, pulse at the top of the motion before bringing your hips back down.

4. Sumo Deadlifts

Sumo deadlifts work the entire body while building the glutes and promoting functional movements with more ease in everyday life. 

Include this exercise on a lower-body or pull day at least once a week.

Equipment Requirements

Barbell and plates

How-To Perform Sumo Deadlifts

  1. Have a loaded barbell on the ground in front of you. 
  2. Position your feet wider than hip-width apart with your toes pointed out at a 45-degree angle. 
  3. Squat down and evenly grab the bar. 
  4. Keeping your back straight and shoulders back, use your legs to bring the bar up until you are standing straight. 
  5. Pause here for a moment before bending your knees and bringing the weight back down to the floor.

Benefits

  • Improves grip
  • Builds the glutes
  • Strengthens the quads and hamstrings

Pro Tips

  • Before lifting the barbell, try sticking your bum up so that as you come up, your lower back evens out and doesn’t end up rounding. A rounded lower back during deadlifting can lead to severe injury.
  • Be sure to warm up with just the barbell before adding weight to prevent injury.

5. Barbell Back Squats

Related: A Complete Guide To Growing A Heart Shaped Butt

The barbell back squat is one of the compound exercises that works multiple muscles of the lower body while strengthening your core and promoting good posture. 

Be sure to do this one on a lower-body day!

Equipment Requirements

Barbell and plates

How-To Perform Barbell Back Squats

  1. Center your upper back under a loaded barbell. 
  2. Position your feet slightly wider than hip-width with your toes pointed out. 
  3. Push your glutes back before bending your knees and coming into a squat. 
  4. Pause when your thighs are parallel to the floor and then push up through your heels until you come back to standing.

Benefits

  • Builds the glutes
  • Strengthens the quads
  • Functional movement

Pro Tips

  • If you find the barbell hurting the back of your neck, try using a bar pad.
  • As you squat down, ensure that your knees do not go past your toes.

7-Day Female Body Toning Workout Program 

Monday – Glutes and Abdominals

EXERCISESETSREPSREST TIME
Barbell Hip Thrusts46-81 minute 30 seconds
Cable Kickbacks38-101 minute
Bulgarian Split Squats38-101 minute
Ab Crunch Machine210-1230 seconds
Hanging Leg Raises210-1230 seconds

Tuesday – Chest, Triceps, and Shoulders

EXERCISESETSREPSREST TIME
Bench Press46-81 minute 30 seconds
Assisted Dips38-101 minute
Lateral Raises38-101 minute
Machine Chest Flys210-1230 seconds
Cable Tricep Pressdowns210-1230 seconds

Wednesday – Quads, Hamstrings, and Calves

EXERCISESETSREPSREST TIME
Barbell Back Squats46-81 minute 30 seconds
Leg Presses38-101 minute
Good Mornings38-101 minute
Lying Hamstring Curls210-1230 seconds
Seated Calf Raise Machine210-1230 seconds

Thursday

Rest day!

Friday – Back, Biceps, and Abdominals

EXERCISESETSREPSREST TIME
Lat Pulldowns46-81 minute 30 seconds
Assisted Pull-Ups38-101 minute
Cable Bicep Curls38-101 minute
Concentrated Curls210-1230 seconds
Weighted Russian Twists210-1230 seconds

Saturday – Lower Body

EXERCISESETSREPSREST TIME
Sumo Deadlifts46-81 minute 30 seconds
Hack Squats38-101 minute
Hip Abductor Machine38-101 minute
Weighted Step Ups210-1230 seconds
Smith Machine Calf Raises210-1230 seconds

Sunday

Rest day!

7 Day Female Body Toning Meal Plan

Frequently Ased Questions

lose weight and get toned

What should I eat to lose weight and get toned?

A meal plan for weight loss and toning would involve low-calorie foods that are also nutrient-dense like lean meats, fruits and vegetables, low-fat dairy products, and whole grains.

If you download our female body toning meal plan pdf, you’ll have plenty of ideas for simple meals that are high-protein and low-calorie.

How much should I be eating to get toned?

If you want to lose fat while gaining a bit of muscle mass for an overall toned look, you want to specifically follow a women’s nutrition plan to get toned. 

This would involve first eating in a caloric surplus to gain muscle mass.

After you’ve gained the amount of muscle you want, eat in a caloric deficit until you’re happy with how low your body fat percentage is. 

Bulking and then cutting is a whole process, so be patient and know that the results are coming!

What should a gym girl eat in one day?

Related: 3000 Calorie Meal Plan With PDF

Notice that the female body toning diet here includes three meals plus a snack, every day. It doesn’t entail any fasting or liquid meal replacements, save a protein shake as a snack.

No matter your age or fitness level, adequate nutrition is key to muscle building, performance, and recovery.

Add in the workouts shared here to get the maximum results.

Remember that your diet needs to include foods that are high in protein like chicken, salmon, ground turkey, and Greek yogurt. 

Pair these foods with nutrient-dense fat and carbs sources. Don’t forget that fruits and veggies should be a part of every meal or snack!

Conclusion

We hope that you enjoyed reading this article and got a few meal ideas from our female body toning meal plan!

If you’re consistent with eating right and exercising in a way that challenges your body, you’ll start to see results and feel better than ever.

Comment below what your fitness goals are, and don’t forget to share this article with anyone you know wanting to achieve that toned look!