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Female Meal Plan for Weight Loss and Fat Loss

If your ultimate goal is to lose weight, then you have to learn that activity alone isn’t going to get you there. You also have to change what you eat, and that's why many female meal plans for weight loss programs exist. You can jump on the weight loss and fat loss train in a smart and healthy way, and we'll show you exactly how.

Importance Of Meal Planning

Female Meal Plan for Weight Loss and Fat Loss

Many people don't do meal planning because they simply don't know how or feel as though they don't have the time. However, it's actually quite easy once you get used to it and saves you lots of time in the long run. When you meal plan, you only have to do the work once, and then you have food for the entire week. Besides the pro of saving yourself time, you'll guarantee that you're eating the right amount of calories and the right foods every day. Just by developing a one-week meal plan, you'll start to see results instantly. Meal planning involves shopping, cooking, and then preparing your meals each day. You should start this on a weekend so you have time to prep for the week, and so your body has a chance to adjust before diving into a busy week. 

Meal Plan For Weight Loss

Female Meal Plan for Weight Loss and Fat Loss

If your goal is to lose weight or fat, then you should stick to the below foods and meals each day (of course choose one from each and interchange throughout the week):

Breakfast: fruit/veggie smoothie, overnight oats, whole-wheat toast, eggs

Morning Snack: apple, banana, nuts, blueberries

Lunch: veggie soup, healthy turkey and avocado sandwich, side of veggies

Afternoon Snack: carrots, hummus, broccoli, cauliflower, snap peas

Dinner: salmon, grilled chicken, shrimp, steak, brussel sprouts, sweet potatoes, sesame seeds

Importance Of Calories

Female Meal Plan for Weight Loss and Fat Loss

Please do keep in mind calories as you are meal planning. You don't want to lose more than 2 pounds per week, or dip below 1200 calories per day. This can compromise your metabolism tremendously, and harm you rather than help. Remember this isn't a long-term plan, so you definitely don’t want to eat this way every week. Specific meal and snack ideas are a great way to kick off a weight loss or fat loss goal, and you'll certainly see an initial drop. This is meant to keep you motivated, keep the momentum going, and increase your drive to succeed. You can see how many consecutive days you can stay on track by food logging, along with keep tracking of your calories and weight to remain healthy through it. Most importantly at the end of the 7 days, don’t go right back to an unhealthy diet. You can enjoy that one treat meal at the end, but then get right back on track. Be sure to also figure out how many calories you really need each day, and keep working toward that long-term weight loss goal.

Easy Recipes To Try

Now that you're aware of meal planning and calories, it's time for the fun part! Try some of the below easy recipes to follow.

Overnight Oats

 Female Meal Plan for Weight Loss and Fat Loss

  • In a jar or container with a tightly fitted lid, combine ½ cup rolled oats and 1 tablespoon chia seeds
  • Add 1/2 cup of nonfat milk, 1/2 cup of  Greek yogurt, 1/4 teaspoon of vanilla extract, and 1/2 teaspoon of grated lemon zest
  • Stir to combine, cover, and refrigerate overnight for up to 5 days
  • Finally, stir and top with 1/2 cup of fresh berries right before serving! (can be blueberries, strawberries, or a combo)

Vegetable Soup

Female Meal Plan for Weight Loss and Fat Loss

  • In a large pot over medium-high heat, warm 1 tablespoon of olive oil
  • Add 1 chopped onion, carrot, and celery and sauté until tender (about 5 minutes)
  • Add 1 clove garlic and stir until fragrant (about 1 minute)
  • Then add 4 cups of stock, 1 can of diced tomatoes, 1 can chickpeas, 1 lb of mixed frozen vegetables, and 1 dried bay leaf
  • Bring this to a simmer, adjusting the heat to maintain, and cook until the flavors have blended (about 10 minutes)
  • Next remove and discard the bay leaf, ladling the soup into bowls
  • Finally dollop each with 1 tablespoon pesto, grind with pepper, and serve warm!

Balsamic Glazed Salmon

Female Meal Plan for Weight Loss and Fat Loss

  • First preheat oven to 400 degrees and add 1 lb of brussels sprouts to a large baking sheet
  • Drizzle with some olive oil, season all over with salt and pepper, and bake for 20 minutes while you make glaze
  • In a small saucepan over medium heat, combine 1/2 cup of balsamic vinegar, 1/4 cup of dry white wine, 2 tablespoons of brown sugar, 1/2 juiced lemon, 1 tablespoon rosemary, and 1 clove minced garlic
  • Next bring this to a boil, then simmer until thick and shiny (about 10-12 minutes)
  • Remove pan from the oven, place 4 salmon filets skin-side down among brussels sprouts, brush with some olive oil, season with more salt and pepper, and spoon with glaze
  • Finally bake until salmon is cooked through and brussels sprouts are crispy, (about 12-15 minutes) and enjoy!

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-Gina