The women’s fat loss diet plan was designed specifically to help women lose body fat. This plan averages 1600 calories per non-workout day and 1800 calories per workout day, which is about the amount an average sized woman weighing 135-150 pounds would use to lose weight assuming 3-4 workouts per week along with a few cardio sessions. If you're lighter than this, decrease a serving or two of carbs or fats and if you're slightly heavier, add a serving or two of healthy fats or carbs instead (double up on one or two of the meals).
Workouts have been indicated on Monday, Wednesday, and Friday with a pre and post workout meal, however you may adjust this based on your own personal workout schedule.
Monday
| Meal | Food | Calories: |
| Breakfast | 6 egg whites Salsa 1 tbsp olive oil 1 banana | Approx. 300 calories |
| Mid-Morning | ½ cup Greek Yogurt 1 cup blueberries 1 tbsp flaxseeds | Approx. 200 calories |
| Lunch | 3 oz chicken breast 1 small whole wheat tortilla Sliced veggies ½ tbsp olive oil salad dressing | Approx. 300 calories |
| Pre-Workout | 1 scoop whey protein powder 1 apple | Approx. 200 calories |
| Post-Workout | 1 scoop whey protein powder 1 small bagel | Approx. 300 calories |
| Dinner | 3 oz lean steak 5 spears asparagus 1 tbsp lemon juice 10 almonds | Approx. 200 calories |
| Before Bed | ½ cup low-fat cottage cheese 1 tbsp natural peanut butter | Approx. 200 calories |
| Total: | 1800 calories |
Tuesday
| Meal | Food | Calories: |
| Breakfast | 6 egg whites Salsa 1 slice whole grain bread 1 tbsp natural peanut butter | Approx. 300 calories |
| Mid-Morning | 1 can of tuna Celery and carrot sticks 5 whole wheat crackers Mustard/Fat-Free Mayo | Approx. 200 calories |
| Lunch | 3 oz turkey breast ½ cup brown rice Steamed broccoli 10 almonds | Approx. 300 calories |
| Mid-Afternoon | 1 scoop protein powder 1 kiwi fruits 10 pistachios | Approx. 200 calories |
| Dinner | 3 oz salmon 2 cups steamed broccoli | Approx. 200 calories |
| Before Bed | ½ cup cottage cheese 2 tbsp flaxseeds | Approx. 200 calories |
| Total: | 1600 calories |
Wednesday
| Meal | Food | Calories: |
| Breakfast | ½ cup cottage cheese 1 cup blueberries 2 tbsp slivered almonds | Approx. 300 calories |
| Mid-Morning | 1 scoop whey protein powder 1 orange 7 almonds | Approx. 200 calories |
| Lunch | 1 can of tuna ½ cup brown rice Salsa Diced peppers, carrots, and onions | Approx. 300 calories |
| Pre-Workout | 1 scoop whey protein powder 1 banana | Approx. 200 calories |
| Post Workout | 1 scoop whey protein powder 2 slices of toast with jelly | Approx. 300 calories |
| Dinner | 3 oz cod fish Steamed cauliflower 1 oz cheddar cheese, melted on top of fish | Approx. 200 calories |
| Before Bed | ½ cup Greek Yogurt 2 tbsp flaxseeds | Approx. 200 calories |
| Total | 1800 calories |
Thursday
| Meal | Food | Calories: |
| Breakfast | 3 links turkey sausage ¼ cup oatmeal (raw measurement) 1 cup strawberries | Approx. 300 calories |
| Mid-Morning | 1 banana 1 tbsp peanut butter | Approx. 180 calories |
| Lunch | 3 oz chicken breast ½ cup whole wheat pasta ¼ cup tomato sauce Chopped veggies as desired | Approx. 320 calories |
| Mid-Afternoon | 1 scoop protein powder 1 cup melons 7 almonds | Approx. 200 calories |
| Dinner | 3 oz steak 2 cups steamed broccoli 10 almonds | Approx. 200 calories |
| Before Bed | 1 cup skim milk 1 apple | Approx. 200 calories |
| Total | 1600 calories |
Friday
| Meal | Food | Calories: |
| Breakfast | 1 whole egg 1 cup bran cereal 1 cup milk | Approx. 300 calories |
| Mid-Morning | 1 cup low-fat yogurt 1 cup raspberries 1 tbsp slivered almonds | Approx. 200 calories |
| Lunch | 3 oz chicken breast 1 small whole wheat pita Lettuce, onions, peppers, mushrooms Fat Free Italian dressing | Approx. 300 calories |
| Pre-Workout | 1 scoop whey protein powder 1 cup grapes | Approx. 200 calories |
| Post Workout | 1 scoop whey protein powder 1 small bagel | Approx. 300 calories |
| Dinner | 3 oz turkey breast 2 cups mixed greens 1 tbsp Italian salad dressing | Approx. 200 calories |
| Before Bed | ½ cup cottage cheese 1 tbsp almond butter | Approx. 200 calories |
| Total | 1800 calories |
Saturday
| Meal | Food | Calories: |
| Breakfast | 6 egg whites 1 orange Salsa Chopped vegetables 1 tbsp olive oil | Approx. 300 calories |
| Mid-Morning | ½ can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks 5 whole grain crackers | Approx. 200 calories |
| Lunch | 6 slices low-fat deli chicken meat 2 cups mixed greens 1 tbsp Italian salad dressing 1 small pita | Approx. 300 calories |
| Mid-Afternoon | 1 can of tuna Salsa ½ cup corn 1 small slices avocado | Approx. 200 calories |
| Dinner | 3 oz chicken breast 2 cups steamed broccoli 10 almonds | Approx. 200 calories |
| Before Bed | ½ cup Greek yogurt 1 small peach | Approx. 200 calories |
| Total: | 1600 calories |
Sunday
| Meal | Food | Calories: |
| Breakfast | 6 egg whites 1 oz cheddar cheese 1 slice whole grain bread Diced veggies | Approx. 300 calories |
| Mid-Morning | 1 scoop whey protein powder 1 orange 4 cashews | Approx. 200 calories |
| Lunch | ½ can salmon mixed with diced onions and fat-free mayonnaise 1 small whole wheat tortilla | Approx. 300 calories |
| Mid-Afternoon | ½ cup cottage cheese ½ cup canned fruit in light syrup 10 almonds | Approx. 200 calories |
| Dinner | Cheat meal (eat a meal you're craving but keep serving size in moderation) | - |
| Before Bed | ½ cup Greek Yogurt 2 tbsp flaxseeds | Approx. 200 calories |
| 1400 calories + cheat meal calorie content |
Original article and pictures take www.leanbodyguru.com site
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