Female Fat Loss Meal Plan

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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
READ  Vegetarian Meal Plan
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