1 Week Bigger Glutes Meal Plan
Now that you know the basics of a diet that results in a better butt, here’s a sample meal plan to help you on your way. There are options for snacks in case you need to supplement between meals or you need energy for particularly punishing workouts. Just remember to take note of your portions and to eat in moderation.
Day 1
Breakfast (approximately 250 calories)
Veggie Omelette:
- Two large eggs whisked with a splash of milk or water.
- Sautéed vegetables (spinach, bell peppers, onions, and tomatoes) cooked in a non-stick pan with a little olive oil.
- Top with a sprinkle of low-fat cheese (optional).
Lunch (approximately 350 calories)
Turkey and Veggie Stir-Fry:
- Lean ground turkey (4 oz) cooked with broccoli florets, sliced bell peppers, and snap peas.
- Season with low-sodium soy sauce or your favorite stir-fry sauce.
- Serve over cauliflower rice (1 cup) for a lower-carb option.
Dinner (approximately 400 calories)
Grilled Chicken with Sweet Potato and Asparagus:
- Grilled chicken breast (4 oz) seasoned with herbs and spices.
- Baked sweet potato (medium-sized) with a sprinkle of cinnamon.
- Roasted asparagus (1 cup) with a drizzle of olive oil.
Snacks (approximately 100 – 200 calories)
Day 2
Breakfast (approximately 350 calories)
- Egg omelette with ricotta cheese and 1 cup of pineapples
Lunch (approximately 350 calories)
Tuna Stuffed Bell Pepper:
- Canned tuna (3 oz) mixed with Greek yogurt and diced celery.
- Red bell pepper (1 medium) hollowed out and stuffed with the tuna mixture.
- Sliced cucumber and carrot sticks (1 cup) for crunch.
- Hummus (2 tbsp) for dipping.
Dinner (approximately 400 calories)
Baked Salmon with Quinoa and Steamed Broccoli:
- Baked salmon fillet (4 oz) seasoned with lemon and dill.
- Quinoa (1/2 cup) cooked in vegetable broth for added flavor.
- Steamed broccoli (1 cup) with a squeeze of fresh lemon juice.
Snacks (approximately 100 – 200 calories)
- 1/2 sliced apple with 2 teaspoons of peanut butter
- Premier Protein Shake
Day 3
Breakfast (approximately 250 calories)
- Pita stuffed with two scrambled egg whites and avocado
Lunch (approximately 350 calories)
Grilled Shrimp and Avocado Salad:
- Grilled shrimp (4 oz) seasoned with garlic and paprika.
- Mix with sliced avocado and cherry tomatoes on a bed of mixed greens (2 cups).
- Drizzle with a light lemon vinaigrette.
Dinner (approximately 400 calories)
Black Bean and Veggie Quesadilla:
- Black beans (1/2 cup) mashed and spread on a whole-wheat tortilla.
- Sautéed bell peppers, onions, and spinach folded into the tortilla.
- Topped with a sprinkle of shredded cheese and grilled until melted and crispy.
Snacks (approximately 100 – 200 calories)
- 1 cup of greek yogurt
- Premier Protein Shake
Day 4
Breakfast (approximately 250 calories)
- Chopped turkey sausage and scrambled egg white wrap
Lunch (approximately 350 calories)
- Grilled Chicken and half a cup of hummus with pita bread
Dinner (approximately 400 calories)
Turkey and Vegetable Stir-Fry:
- Lean ground turkey (4 oz) cooked with ginger, garlic, and low-sodium soy sauce.
- Stir-fried mixed vegetables (broccoli, bell peppers, and snow peas) (1 cup).
- Served over brown rice (1/2 cup).
Snacks (approximately 100 – 200 calories)
Day 5
Breakfast (approximately 250 calories)
- A bowl of protein oatmeal with banana slices
Lunch (approximately 350 calories)
Egg and Veggie Stir-Fry:
- Scrambled eggs (2 large eggs) with diced bell peppers, broccoli, and onions.
- Sautéed in a teaspoon of olive oil and seasoned with your favorite spices.
- Served with a side of steamed edamame (1/2 cup).
Dinner (approximately 400 calories)
Baked Chicken Breast with Sweet Potato:
- Baked chicken breast (4 oz) marinated in a mix of olive oil, paprika, and thyme.
- Baked sweet potato (medium-sized) with a sprinkle of cinnamon.
- Steamed green beans (1 cup) seasoned with a little garlic powder.
Snacks (approximately 100 – 200 calories)
Day 6
Breakfast (approximately 250 calories)
Greek Yogurt Parfait:
- Non-fat Greek yogurt (1 cup) layered with fresh berries (strawberries, blueberries, or raspberries).
- A sprinkle of granola or chopped nuts (almonds, walnuts) for added crunch.
Lunch (approximately 350 calories)
Grilled Turkey Wrap:
- Whole-grain tortilla wrap filled with sliced grilled turkey breast (3 oz).
- Fresh spinach leaves and sliced tomatoes.
- Low-fat Greek yogurt (2 tbsp) mixed with a dash of garlic powder for a creamy spread.
Dinner (approximately 400 calories)
Shrimp and Avocado Salad:
- Grilled or sautéed shrimp (4 oz) seasoned with paprika and garlic powder.
- Mixed greens (2 cups) with sliced avocado and cherry tomatoes.
- Light vinaigrette dressing (1 tbsp) for added flavor.
Snacks (approximately 100 – 200 calories)
- Premier Protein Shake
- Baked Potato with 1/2 teaspoon of non-fat sour cream
Day 7
Breakfast (approximately 250 calories)
Smoothie Bowl:
- Blend together a mix of frozen berries, banana, and spinach with unsweetened almond milk (1 cup) and Greek yogurt (1/2 cup) for a thick and creamy smoothie.
- Top with sliced fruit, chia seeds, and a few almonds.
Lunch (approximately 350 calories)
Grilled Chicken Salad:
- Grilled chicken breast (3 oz) seasoned with herbs and spices.
- Mixed greens (2 cups) with cherry tomatoes, cucumber, and red onion.
- 1/4 avocado, sliced.
- Balsamic vinaigrette dressing (1 tbsp).
Dinner (approximately 400 calories)
Grilled Salmon with Roasted Vegetables:
- Grilled salmon fillet (4 oz) seasoned with lemon, dill, and garlic.
- Roasted mixed vegetables (broccoli, cauliflower, and carrots) tossed in olive oil and your favorite herbs (1 cup).
- Quinoa (1/2 cup) or wild rice as a side.
Snacks (approximately 100 – 200 calories)
- 3 cups air-popped popcorn
- Premier Protein Shake