Healthy Diet for muscle toning

The Best Diet For Toning Your Body

Ameera Mills
By Ameera Mills. Updated: June 11, 2020
The Best Diet For Toning Your Body

With the arrival of summer and good weather comes the desire to achieve a more toned body. For women it is usually a little more complicated to achieve muscle toning than it is for men, but with a healthy diet and exercise regime nothing is impossible.

Before we begin it’s very important to note the relevance of genetics. There are some people who can tone by hrdly making any effort and others who have to put in more effort. Of course, most people should work hard in the gym and maintain a healthy and balanced diet in order to achieve proposed objectives. It is very important to remember that exercise and diet work hand in hand.To make it easier for you, in this article at oneHOWTO we aim to give you advice on achieving that toned body you’ve always wanted by introducing a how to tone muscle diet for women.

You may also be interested in: The Best Diet for Mesomorph Body Type


  1. Best food for muscles
  2. Muscle toning diet
  3. Muscle toning meal
  4. Healthy routine for muscle building

Best food for muscles

The ideal diet for muscle toning consists of an optimal intake of carbohydrates, proteins and fats. Therefore, you should increase the consumption of these nutrients and decrease foods that contain unwanted nutrients such as sugar and saturated fats.

Like all diets, we should go into an eating plan gradually as not to shock our bodies. We must get used to the change progressively and allow our bodies to adapt to dietary changes in the best possible way. We do this in order to avoid any health problems. In this article we propose a series of tips to help you embrace this gradual change of diet and work towards a healthier and better version of yourself.

The Best Diet For Toning Your Body - Best food for muscles

Muscle toning diet

Here we detail what you should eat week by week to define and tone your muscles:

First week

The first week, as we said, is key. It will mark your bodies response to the rest of your diet. Try to moderate your bread consumption as much as possible: a total of two integral slices a day. Your protein intake will come from fish, meat, eggs, nuts or energy bars. Try your best to consume fish, meat or eggs in your main meals and you can snack on nuts and energy bars when you’re hungry in between. Many dietitians advise having between 5-6 small meals a day instead of three large main meals, this keeps your metabolism functioning at a higher speed throughout the day.

Second week

In this second week we advise you to snack less than in week one. If your main meals are well balanced, you shouldn’t need as many snacks and you should feel fuller for longer. From the second week we advise you to steer away from fried foods. An alternative to frying your food is to bake or boil your food using delicious ingredients such as sweet potatoes. Most importantly, don’t forget to eat vegetables with your proteins. Fill the side of your plate with fresh or cooked greens such as broccoli or spinach.

Third week

In this phase your water intake is essential. You should be drinking at least 2 liters a day. We suggest drinking a cup of green tea as soon as you wake up, high in anti-oxidants and a metabolism booster, this tea will help you lose fat and eliminate water retention in the body. Green tea is ideal to supplement a muscle toning diet and burn fat. Try steer away from unhealthy fats such as butter, and decrease your pasta and rice intake. A good replacement for these are couscous or Quinoa. Keep on eating that grilled meat with steamed vegetables and you should already be feeling more lively and energized.

Fourth week

In this phase we suggest you continue eating meat but reducing its intake. You can replace meat with legumes (lentils, chickpeas), eggs or soy. Remember that olive oil is a healthy fat you can include in these meals, but only the recommended dose of one spoonful a day.

Muscle toning meal

Take note because here is a sample of what a perfect diet would look like if you want to define the muscles of your entire body:

  • Breakfast (800 calories): four egg whites, a cup of oatmeal, a spoonful of natural butter, an orange and a slice of wholemeal bread.
  • Lunch (700 calories): a large tortilla with wholemeal flour, two tablespoons of mayonnaise, a can of tuna, a banana, a cup of milk and twelve almonds.


  • Lunch(800 calories): one cup of brown rice, half a pepper, half a cup of mushrooms, half a cup of carrots and a chicken breast fillet.
  • Snack (700 calories): a ball of protein powder, a banana, a spoonful of natural butter and an integral bagel.
  • Dinner (800 calories): a chicken fillet, a cup of wholemeal pasta, two peppers, a cup of milk and for dessert, a cup of blackberries.

Remember to make variations of meals so that you don’t get bored of the food you are eating and remain interested in your eating plan.

The Best Diet For Toning Your Body - Muscle toning meal

Healthy routine for muscle building

At this point you should have a nice and healthy food routine and, of course, every time it costs you less to control your desire to eat things which aren’t recommended. But you should know that this diet without exercise is useless. So, go to the gym or put yourself in the hands of an expert and follow their guidelines. As we have mentioned before, diet and exercise go hand in hand and that is the way it should be throughout this process.

We remind you that being on a diet does not mean going hungry but instead it is about eating the correct foods. Eating every few hours allows your body to keep energy which you need for the day. It also reduces the amount of extra fat you are carrying on your body which you might not be useful to you. Drink water abundantly and, of course, try to eliminate alcohol consumption.

The Best Diet For Toning Your Body - Healthy routine for muscle building

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to The Best Diet For Toning Your Body, we recommend you visit our Healthy living category.

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Robert Marks
Hi there. Thanks for the helpful tips. Definitely going to give this a go with my training regime!
OneHowTo Editor

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