Weight loss meal plan for women

In this lesson we will provide you with weight meal plans for women. These designs are low in calories and will help you achieve your desired body weight loss. You should choose the one that best represents your measurements.

If, when calculating the amount of calories you should consume based on your weight, it is less than the lowest plan, you should subtract 50 calories from it for every 2kg you weigh less. If, on the other hand, the highest plan is too small for you, add 50 calories per day for every 2kg you weigh more:

• Female Meal Plan I - 1350 calories

• Female Meal Plan II - 1500 calories

• Female Meal Plan III - 1600 calories

Female Meal Plan I - 1350 calories

Breakfast (7:30 am): Breakfast sandwich:

• 1 egg: 78 kcal (7 protein; 5.5 fat; 0 carbs).

• 1 banana: 118 kcal (1.4 protein; 0.4 fat; 27 carbohydrates)

• 30 grams of oatmeal: 120 kcal (3.7 proteins; 2.6 fats; 21.8 carbohydrates)

Lunch (12:00): Rice with meat and vegetables:

• 100 grams brown rice (cooked): 139 kcal (2.6 protein; 1.1 fat; 29.2 carbohydrates).

• 100 grams of chicken breast (skinless): 160 kcal (31 protein; 3 fat; 0 carbohydrate)

• 150 grams of mixed salad (without dressing): 43 kcal (2.7 proteins; 0.7 fats; 6.6 carbohydrates)

Pre-workout snack (30 min before training): Protein shake and fruit:

• 20 g whey protein shake [isolate]: 74 kcal (17.2 protein, 0 fat, 1.1 carb)

• Half a banana: 59 kcal (0.7 protein; 0.2 fat; 13.5 carbohydrate)

• q Dinner (1 - 2 hours after training): Rice with chicken and beans.

• 100 grams of brown rice (cooked): 139 kcal (2.6 protein; 1.1 fat; 29.2 carbohydrates)

• 100 grams salmon: 225 kcal (25.3 protein; 13.8 fat; 0 carbohydrates)

• 150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbohydrate):

q Bedtime snack (22:00): protein-nut shake:

• 20 grams Mixed nuts: 116 kcal (4.7 protein; 9.8 fat; 2.3 carbohydrate).

• Whey protein shake 20 grams (isolate): (74 kcal) (17.2 protein, 0 fat, 1.1 carbohydrate)

Total: 1388 calories - 150 g carbohydrates - 38.1 g fat - 117.1 g protein

Female Meal Plan II - 1500 calories

Breakfast (7:30 am): Breakfast sandwich:

• 1 egg: 78 kcal (7 protein; 5.5 fat; 0 carbs).

• 1 banana: 118 kcal (1.4 protein; 0.4 fat; 27 carbohydrates)

• 50 grams of oatmeal: 201 kcal (6.2 proteins; 4.3 fats; 36.4 carbohydrates)

Lunch (12:00): Rice with meat and vegetables:

• 100 grams brown rice (cooked): 139 kcal (2.6 protein; 1.1 fat; 29.2 carbohydrates).

• 100 grams of chicken breast (skinless): 160 kcal (31 protein; 3 fat; 0 carbohydrate)

• 150 grams of mixed salad (without dressing): 43 kcal (2.7 proteins; 0.7 fats; 6.6 carbohydrates)

Pre-workout snack (30 min before training): Protein and fruit shake:

• 20 g whey protein shake (isolate): 74 kcal (17.2 protein;

• 0 fat; 1,1 carbohydrate)

• 1 banana: 118 kcal (1.4 protein; 0.4 fat; 27 carbohydrate)

Dinner (1 - 2 hours after training): Rice with chicken and beans:

• 100 grams brown rice (cooked): 139 kcal (2.6 protein; 1.1 fat; 29.2 carbohydrates).

• 100 grams salmon: 225 kcal (25.3 protein; 13.8 fat; 0 carbohydrates)

• Mixed salad 150 grams (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbohydrates)

Snack before bedtime (22:00): protein and nuts shake:

• 20 grams of Mixed nuts: 116 kcal (4.7 protein; 9.8 fat; 2.3 carbohydrates).

• 20-gram whey protein shake (isolate): 74 kcal (17.2 protein; 0 fat; 1.1 carbohydrate)

Total: 1528 calories - 166.5 g carbs - 38.1 g fat - 117.1 g protein

Female Meal Plan III - 1600 calories

Breakfast (7:30 am): Breakfast sandwich:

• 1 egg: 78 kcal (7 protein; 5.5 fat; 0 carbs).

• 1 banana: 118 kcal (1.4 protein; 0.4 fat; 27 carbohydrates)

• 50 gr