What's inside
Health is a significant 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 need to follow a specific female toning body diet!
These benefits include reduced risks for specific ailments, maintenance of a healthy weight, better focus at work, and ease of everyday movement.
Keep reading to get my female body toning meal plan and workout routine, and start enjoying radiant health and the physique you’re aiming for.
Use our free advanced calories and macronutrient calculator for a more personalized meal plan around your specific body type and goals.
What is a 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 results.
With a female body toning meal plan, you must consider calories, macronutrients, and micronutrients.
While many believe eating healthy foods is bland, it doesn’t have to be. That’s why I’m helping you plan and diversify the menu!
Factors to Consider When When Starting a Meal Plan
Related: Leek Soup Diet
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 and lowering your body fat percentage.
You do this by increasing your protein intake to around one gram of protein per pound of weight or 1.2 grams of protein per kilogram of weight.
You’ll want to be in a slight calorie deficit of roughly 250 calories from maintenance TDEE, allowing your body to burn excess body fat slowly.
Fat Loss
Related: Eating 600 Calories A Day
If your primary goal is fat loss, you must be in a higher caloric deficit so that your body burns stored fat.
Start with a daily 300 calorie deficit and slowly work to 500 calories to drop a pound a week.
Weight Maintenance
If you 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 because you won’t feel too full or hungry.
Body Type
The three general body types are ectomorph, mesomorph, and endomorph.
While this factor doesn’t play into how you design your female body toning meal plan, it’s something to acknowledge.
You should know that your body shape and type may look different to others and respond to higher calorie deficit or small calorie deficit to achieve body toning.
Genetics
Related: How to Reduce Broad Shoulders For Female
Genetics plays a big role in how your body processes food.
For example, some people 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 can 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. Will you be lifting weights, running, swimming, playing sports, or doing something else to achieve your dream body?
Once you have a workout plan, 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.
Again, you would use our calories and macro calculator to adjust your numbers as you progress.
If you wish to keep your calories at what they are, you need to exercise more to offset the extra calorie consumption.
Height
The taller you are, the faster your metabolism tends to be. This means you need to eat more calories with your female body toning meal plan to maintain weight or gain.
What are Macronutrients and Micronutrients?
Macronutrients are proteins, carbohydrates, and fats. Micronutrients include vitamins and minerals.
Macronutrients and micronutrients play a significant role in your plan because they help determine how much muscle mass you carry, your metabolism, your body’s overall functions, and more!
How many calories should a woman eat to get toned?
Related: 11 Foods That Go Straight To Your Bum
Protein
Whether you want 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 you weigh or 1.2 grams per kilogram of weight.
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 most people derive the most energy from this macronutrient.
Based on 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. Remember 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
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
- Lay on a bench with a loaded barbell above you.
- Evenly grip the bar and bring it directly above your chest so that your arms are fully extended.
- Bend your elbows and bring the barbell down to your chest.
- 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
- 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.
- With your chest up and shoulders back, pull the bar down until it touches your chest.
- 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
- Take a seat on the floor with your back against the side of a bench and a loaded barbell on your hips.
- 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.
- 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.
- 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
- Have a loaded barbell on the ground in front of you.
- Position your feet wider than hip-width apart with your toes pointed out at a 45-degree angle.
- Squat down and evenly grab the bar.
- Keeping your back straight and shoulders back, use your legs to bring the bar up until you are standing straight.
- 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
- Center your upper back under a loaded barbell.
- Position your feet slightly wider than hip-width with your toes pointed out.
- Push your glutes back before bending your knees and coming into a squat.
- 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
| EXERCISE | SETS | REPS | REST TIME |
| Barbell Hip Thrusts | 4 | 6-8 | 1 minute 30 seconds |
| Cable Kickbacks | 3 | 8-10 | 1 minute |
| Bulgarian Split Squats | 3 | 8-10 | 1 minute |
| Ab Crunch Machine | 2 | 10-12 | 30 seconds |
| Hanging Leg Raises | 2 | 10-12 | 30 seconds |
Tuesday – Chest, Triceps, and Shoulders
| EXERCISE | SETS | REPS | REST TIME |
| Bench Press | 4 | 6-8 | 1 minute 30 seconds |
| Assisted Dips | 3 | 8-10 | 1 minute |
| Lateral Raises | 3 | 8-10 | 1 minute |
| Machine Chest Flys | 2 | 10-12 | 30 seconds |
| Cable Tricep Pressdowns | 2 | 10-12 | 30 seconds |
Wednesday – Quads, Hamstrings, and Calves
| EXERCISE | SETS | REPS | REST TIME |
| Barbell Back Squats | 4 | 6-8 | 1 minute 30 seconds |
| Leg Presses | 3 | 8-10 | 1 minute |
| Good Mornings | 3 | 8-10 | 1 minute |
| Lying Hamstring Curls | 2 | 10-12 | 30 seconds |
| Seated Calf Raise Machine | 2 | 10-12 | 30 seconds |
Thursday
Rest day!
Friday – Back, Biceps, and Abdominals
| EXERCISE | SETS | REPS | REST TIME |
| Lat Pulldowns | 4 | 6-8 | 1 minute 30 seconds |
| Assisted Pull-Ups | 3 | 8-10 | 1 minute |
| Cable Bicep Curls | 3 | 8-10 | 1 minute |
| Concentrated Curls | 2 | 10-12 | 30 seconds |
| Weighted Russian Twists | 2 | 10-12 | 30 seconds |
Saturday – Lower Body
| EXERCISE | SETS | REPS | REST TIME |
| Sumo Deadlifts | 4 | 6-8 | 1 minute 30 seconds |
| Hack Squats | 3 | 8-10 | 1 minute |
| Hip Abductor Machine | 3 | 8-10 | 1 minute |
| Weighted Step Ups | 2 | 10-12 | 30 seconds |
| Smith Machine Calf Raises | 2 | 10-12 | 30 seconds |
Sunday
Rest day!
Download Your Free 7 Day Female Body Toning Meal Plan
I’ve included the 7 day meal plan based on this article or you can download our bundle meal plans that are professionally made and have nutrition facts, recipe instructions and a grocery list.
Want a Bundle of Female Body Toning Meal Plans?
7 Day Female Body Toning Meal Plan
Frequently Ased Questions
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!
