Female Fat Loss Meal Plan
If you’ve just set the goal to get lean and melt body fat, you must get your diet in order. Diet will account for up to 80% of the success you see with fat loss, and as many females know, it’s also one of the most difficult things to focus on.
You experience food cravings at a certain time each month and without a doubt have certain ‘attachments’ to some of your favorite foods.
Best of all, it will produce fast yet safe rates of weight loss that will get you feeling comfortable in your body.
Monday
| Breakfast | 6 egg whitesSalsa
1 tbsp olive oil 1 banana 1 slice of whole grain bread |
| Mid-Morning | ½ cup Greek Yogurt1 cup blueberries
2 tbsp flaxseeds |
| Lunch | 3 oz chicken breast1 small whole wheat tortilla
Sliced veggies 1 tbsp olive oil salad dressing 1 orange |
| Mid-Afternoon | 1 scoop whey protein powder1 apple
10 almonds |
| Dinner | 6 oz lean steak5 spears asparagus
1 small sweet potato 1 tbsp olive oil 1 tbsp lemon juice |
| Before Bed | ½ cup low-fat cottage cheese1 tbsp natural peanut butter |
Tuesday
| Breakfast | 6 egg whitesSalsa
1 slice whole grain bread 1 tbsp natural peanut butter 1 orange |
| Mid-Morning | 1 can of tunaCelery and carrot sticks
1 oz cheddar cheese 1 slice whole grain bread |
| Lunch | 3 oz turkey breast1 cup brown rice
Steamed broccoli 10 almonds |
| Mid-Afternoon | 1 scoop protein powder2 kiwi fruits
20 pistachios |
| Dinner | 5 oz salmon2 cups steamed broccoli
1 small potato |
| Before Bed | ½ cup cottage cheese2 tbsp flaxseeds |
Wednesday
| Breakfast | ½ cup cottage cheese1 cup blueberries
½ cup bran cereal 2 tbsp slivered almonds |
| Mid-Morning | 1 scoop whey protein powder1 orange
10 almonds |
| Lunch | 1 can of tuna1 cup brown rice
Salsa Diced peppers, carrots, and onions |
| Mid-Afternoon | 2 hard boiled eggs1 apple
Carrot and celery sticks |
| Dinner | 6 oz cod fishSteamed cauliflower
½ cup cooked quinoa 1 oz cheddar cheese |
| Before Bed | ½ cup Greek Yogurt2 tbsp flaxseeds |
Thursday
| Breakfast | 3 links turkey sausage¼ cup oatmeal (raw measurement)
½ grapefruit |
| Mid-Morning | ½ cup cottage cheese1 banana
1 tbsp peanut butter |
| Lunch | 3 oz chicken breast1 cup whole wheat pasta
½ cup tomato sauce Chopped veggies as desired |
| Mid-Afternoon | 1 scoop protein powder1 apple
10 almonds |
| Dinner | 6 oz steak2 cups steamed broccoli
1 small sweet potato 1 oz cheddar cheese |
| Before Bed | 1 cup skim milk½ apple |
Friday
| Breakfast | 1 whole egg1 cup bran cereal
1 cup milk 10 almonds 1 cup grapes |
| Mid-Morning | 1 cup low-fat yogurt1 cup raspberries
2 tbsp slivered almonds |
| Lunch | 3 oz chicken breast1 small whole wheat pita
Lettuce, onions, peppers, mushrooms 1 oz cheddar cheese 1 apple |
| Mid-Afternoon | 1 can of tunaSalsa
½ cup corn 2 small slices avocado |
| Dinner | 6 oz turkey breast½ cup brown rice
2 cups mixed greens 1 tbsp Italian salad dressing |
| Before Bed | ½ cup cottage cheese1 tbsp almond butter |
Saturday
| Breakfast | 6 egg whites1 orange
Salsa Chopped vegetables 1 tbsp olive oil 1 slice whole grain bread |
| Mid-Morning | ½ can salmon mixed with 1 tbsp low-fat mayonnaiseCelery sticks
5 whole grain crackers |
| Lunch | 6 slices low-fat deli chicken meat2 cups mixed greens
1 tbsp Italian salad dressing 2 slices whole grain bread |
| Mid-Afternoon | 1 cup low-fat yogurt1 cup strawberries
2 tbsp flaxseeds |
| Dinner | 6 oz chicken breast½ cup brown rice
2 cups steamed broccoli 10 almonds |
| Before Bed | ½ cup Greek yogurt1 small peach |
Sunday
| Breakfast | 6 egg whites1 oz cheddar cheese
2 slices whole grain bread Diced veggies |
| Mid-Morning | 1 scoop whey protein powder1 orange
8 cashews |
| Lunch | ½ can salmon mixed with diced onions and fat-free mayonnaise1 small whole wheat tortilla
1 banana |
| Mid-Afternoon | ½ cup cottage cheese½ cup canned fruit in light syrup
10 almonds |
| Dinner | Cheat meal (eat a meal you’re craving but keep serving size in moderation) |
| Before Bed | ½ cup Greek Yogurt2 tbsp flaxseeds |
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