The Best Meal Plan For Female Weight Loss
Welcome! I’m Adam and today I am going to give you the best meal plan for female weight loss.
In all honesty, I was really surprised when researching this article that Females are looking for Meal Plans just for “female weight loss”.
Ladies, what's so bad about the way men eat?
If you happen to be Male and have come across this article, then you are more than welcome here too. The Meal Plan that I will outline will 100% work for you, regardless of your sex.
There is nothing in this article that can’t be utilised by a man, to get just as incredible results in your Weight Loss Journey.
My friends…you are all welcome!
I promise you, at the end of this article, everything will be really clear, you will have a plan and be inspired with the knowledge you need to conquer your female weight loss conundrum.
In this article, I will give you the best meal plan for female weight loss and solve all of your problems and you are going to build your “healthy” meal plan in a really simple step-by-step way.
But before we get started I would like to invite you to become my friend by getting on my list.
I’ll email you things. Sometimes they will be educational, sometimes they will be inappropriate, and sometimes I might just want to know how the hell you are; either way…it means we can be friends.
Oh, and I will also send you some free fitness goodies too, like a free calorie calculator, a month of in-home and Gym Workouts and much more…but only when you send me your friend request:
TABLE OF CONTENTS FOR “THE BEST MEAL PLAN FOR FEMALE WEIGHT LOSS”
Step 1: Calories For Female Weight Loss
Step 2: Foods You Can and Can’t Eat in your Meal Plan
Let me show you why and how I know this Meal Plan will work for you.
This is me. The photo on the left is from 2017 and the one on the right is from 2020:
As you can see…what I eat keeps me pretty lean. In fact, the heaviest I have ever been was 82kgs and the lightest 78kgs. My body doesn’t change much, because I follow the exact meal plan that you will follow come the end of this article.
But wait…
I’m a Man. And I’m writing about Female Weight Loss…
So let me show you my friend Jennifer. Or Jenny as her friends call her.
Jenny is a wonderful human. I’ve known her a long time from when she used to work out 5–6 times a week where I used to work. She works in TV and Film which is of great interest to me, because of my background in acting, and on top of all of that, she trusted me to coach her daughter too.
Jenny joined my Strong and Confident Program. She had previously tried all kinds of diets. She splashed money on Ketones, on Slimming World and she still struggled to make it “stick”. She has put in so much hard work over the last three months.
But what I am most proud of with her is that she has just kept working. Ticking off the days, and understanding the nature of what and when to eat.
Well, this is Jenny from the 20th March 2020 to the 28th May 2020:
How amazing is that?
Or there is Aisling. Aisling is a little pocket rocket. She is small in stature but huge in personality and so full of life. She is so much fun to train and always gives as much as she can.
But she also loves to party, drink and socialize. She can drink more Ciders than I can even count on a night out. She too fell foul to the Diet Business of Slimming World, but she too has put in the hard work and learned how to create balance in her meal plan for her own success.
These two ladies…and if you go right here you will see female after female conquering their weight loss following my meal plans. I’m not here to WOW you.
All I am trying to do is keep you interested enough to find out what all of my friends who work with me online can and have achieved so that you can believe it is possible for you as well.
Because you are about to learn what the best meal plan for female weight loss really is.
Step 1: Calories For Female Weight Loss
Every meal plan should start with knowing your calorie targets. So the first part is setting you up with what is known as a “Calorie Deficit Meal Plan” or a “Calorie Deficit Diet Plan”.
You could have the tastiest meals, with the best macronutrient split there ever was.
But if your Energy Balance isn’t tilted towards a Calorie Deficit, then you will not create weight loss.
800 calories a day? 1000 calories a day? 1200 calories a day?
Is probably what you are thinking…but I need you to forget about these arbitrary numbers.
Women of the World:
To what I am about to say.
Everybody's calorie needs are different.
Lumping you on some number that is quite honestly just plucked out of thin air isn’t going to help for two reasons:
It could be too few calories leading to over restriction, then failure to adhere, then you eventually giving up on your diet altogether
It could be too many calories, you aren’t in a Calorie Deficit for weight loss and you end up getting no results, which then means you give up because it isn’t working.
How Many Calories Do You Really Need?
Personally, I use the principle of a Calorie Window which I outline in this YouTube Video:
You have an upper guideline and a lower limit. Your upper guideline will be:
“Goal Bodyweight in LBS x 12”
Your lower limit will be aligned to what is known as your Basal Metabolic Rate which you can find out by heading here and downloading my Free Calorie Calculator (many other calculators are available on the Internet too).
Now…this is the important part.
All you have to do is get your calories between these two numbers each and every day. There is an upper guideline because you can go over it from time to time — that’s perfectly understandable.
There is a lower limit because your Calories each day should never EVER drop below your BMR in fact, I would prefer you never tried to just get to this number at all.
And your goal for your meal plan is this:
Eat as much food as you can eat to get as close to the upper guideline as possible..and you will still lose weight.
If you are now saying this to me, I totally understand why:
You will design your meal plans calories to a window because there will be times that sticking to your calories will be just too damn difficult. Times of high socializing for example, or Christmas as another. But I don’t want you to miss out on spending time with your friends and being social.
Coz not being able to do that in the name of dieting will suck.
The closer to your lower limit you get…the harder it will become to do.
And the words “hard” and “diet” never go well together.
Step 2: Foods You Can and Can’t Eat In Your Meal Plan
There are lots of examples of people losing weight by eating all kinds of stuff.
In fact, one of my coaches and friends Jordan Syatt lost weight by eating a Big Mac every day.
He lost 7lbs.
Eating a Big Mac every day.
In your life. I bet there are examples of people you know that have been able to lose weight seemingly eating “whatever the hell they want”.
There are other examples of people eating nothing but McDonald's creating weight loss (this is not what Jordan did by the way).
Is it a good idea? To only eat McDonald's?
Well, I’m not sitting here telling you to go and eat McDonald’s as the staple of your Meal Plan for Weight Loss.
What I am saying is that you need a balance.
The McDonald’s examples are one end of the extremity. The other is trying to “give up sugar”, “eat clean” or “give up carbs”.
Neither option gives you balance.
You want to thrive, not feel deprived. The answer to this lies in the balance.
Therefore your Weight Loss Meal Plan for Females will not list any foods as:
Off Limits
Good
Bad
Instead, every time you sit down to eat, ask yourself this one question:
“Will this food nourish me right now?”
Answering this will always drive you to balance.
Because nourishment means one thing: “The food necessary for growth, health, and good condition” [1]
This means that having a Pizza when you are craving a Pizza and you can’t do anything but think about Pizza…is nourishing you because it is causing you to mentally have a “good condition” and you are looking after your short-term and long-term mental “health”.
Of course, if all you do is eat Fast Food you are going to be neglecting a huge part of your growth, health, and good condition. But we are talking about balance here.
Will this nourish me? This will very often be answered with foods that are more congruent to your goals than against your goals. Foods that are full of nutrients and conform to what you probably think your Weight Loss Meal Plan should consist of.
But it does also mean, sometimes, you are going to need a Glass of Wine and a few crisps.
And that is perfectly ok.
As long as you balance it into your Calorie Deficit as outlined above.
So basically, within reason, there are no foods that are off-limits.
But there are foods that you should put well within your limits, and build your Meal Plan around as much as possible.
Protein — The Weight Loss Super Food
It’s no more a Super Food than anything else. But second to calories, it really is very important in your Meal Plan.
Protein is the most filling of foods you will eat.
Of all of the macronutrients, it will take the longest time to be digested by the body. Which means it keeps you fuller for longer. Which in turn will help you lose weight by bringing down how much you eat.
Protein will also complement your physical training really well. It will help your recovery from strength training and help you build and maintain muscle.
Protein will help your metabolism to burn calories as it has a very high Thermic Effect of Food (TEF).
Sources of Protein
Here is a good list to get started with and some of my favourite options [2]:
Meat per 100g serving (% of protein per kcal):
Chicken Breast: ~30g of protein/165kcal (18%)
Turkey Breast: ~28g of protein/189kcal (14%)
Steak: ~26g of protein/276kcal (9%)
Kangaroo: ~26g or protein/147.5kcal (17%)
Fish per 100g (% of protein per kcal):
Tuna Steak: ~29g of protein/129kcal (22%)
Salmon: ~22g of protein/210kcal (10%)
Dover Sole: ~15g of protein/87kcal (17%)
Halibut: ~~22g of protein/109kcal (20%)
Dairy per 100g (% of protein per kcal):
Eggs: ~12g of protein/144kcal (8%)
Greek Yoghurt: ~10g of protein/58kcal (17%)
Feta Cheese: ~10g of protein/96kcal (10%)
Whole Milk: ~3g of protein/61kcal (4%)
Vegetarian Options per 100g (% of protein per kcal):
Tofu: ~10g of protein/83kcal (12%)
Tempeh: ~20g of protein/194kcal (10%)
Seitan: ~25g of protein/127kcal (19%)
Lentils: ~9g of protein/112kcal (8%)
Fruits and Vegetables
These should be high up in your meal plan. Simply because they are very economic in their calories.
You can eat a lot of food…for not a lot of calories.
With both fruits and vegetables.
Do you remember when I said, you need to:
“Eat as much food as you can eat to get as close to the upper guideline as possible”
Fruits and Vegetables will be one of your biggest weapons in being able to achieve that goal.
Leafy Greens like, Spinach, Chard, Lettuce, Kale, and Romaine Hearts will all become some of your best friends.
Fruits like Berries (all varieties), Apples, Oranges, Watermelon, Peaches, and Pineapple.
I am only listing suggestions here. Filling your Weight Loss Meal Plan with any kinds of fruits and vegetables is going to serve you very well indeed due to the high fibre content they will keep you fuller for longer, helping you to avoid snacking elsewhere in your diet.
Water and other Zero Calorie Drinks
I love water. Sparkling, Still, it doesn’t matter and you need to learn to love drinking water too.
I advise most people to aim for three litres of water a day.
This is literally just their water intake. Try not to include teas, coffee, juice, and anything else you might drink in this total.
Filling up on calorie-free liquid is again going to help do a number of things.
Being well hydrated you will gain energy.
It fills your stomach up and will help reduce cravings.
Step 3: Weight Loss Meal Plan Timing
Do you know what time I eat my lunch each day?
I’m sure you don’t because it is impossible to say. All you have done is read my article, you have never met me, you don’t know my schedule, you don’t know my caloric needs or the goals for my physique.
And because you don’t know that about me, I clearly don’t know that about you.
Therefore anyone who is giving you a Weight Loss Meal Plan based on when to eat your food is not understanding who you are as a human.
You have a family. You may be on a date. You might be eating a friend’s house. You could be working a different shift pattern
There are so many variables that go into when you actually eat. It would be extremely foolish of me, your online coach, to sit here and tell you when to eat your foods.
All you need to remember is this: Eat foods that nourish you at that moment in time and fits into your lifestyle and your caloric allowances.
That’s it. It really truly is that simple.
This way you will feel less stressed, you will be in your own rhythm and will make your meal plan for weight loss work in the best way possible for you.
And that is what it is all about.
I would like to end on one last note about structure. The timing of your food doesn’t matter that much, but the structure with which you eat really does. If you can make sure you are eating breakfast, lunch and dinner each and every day this will really help you with your weight loss.
And if you want to take that one step further, a new study [3] has just been published by the University of Aberdeen which showed that eating a bigger breakfast compared to dinner each day actually reduced cravings and hunger throughout the day, and participants lost weight as their calories were controlled into a deficit.
With all of my clients on the Strong & Confident Program to work on their structured eating as much as possible - and not only do they lose weight, but they also improve their relationships with food as well.
Conclusion
That is it. That is your step-by-step guide to creating The Best Meal Plan for Female Weight Loss.
Step 1: Set Your Calories For Weight Loss
Step 2: Chose foods that ask the question “Will this Nourish Me?”
Step 3: Fit it into your lifestyle with structure in place.
Step 4: Execute the plan
You see, a lot of people would love for me to write a whole bunch of recipes, a whole bunch of macro-calculated foods and tell you when to eat them.
But Meal Plans like this very very very rarely work.
Especially when your goal is to lose weight.
If I sat here and was told you when and what to eat.
You would feel a lot more short-changed and less motivated to actually follow that plan.
Instead, I am telling you how and why you need to find the foods that will work best for you, in your life, with your personal balance within the guidelines of a Calorie Deficit.
That is it.
You can eat doughnuts.
If it fits into your calories.
You can drink Cocktails
If it fits into your calories.
You can eat Pizza
If it fits into your calories.
In fact, even if it pushes you over your calories, and you are having these foods in balance with your goals…then you can eat doughnuts, drink cocktails, and have pizza whenever you feel like it is answering this one question:
“Will it nourish me?”
The more you find ways of fitting in your favorite foods, and being able to live a life congruent to your goals, the more consistent you will be, the more regular your results will become, and the more nourished you will feel.
What’s Next?
Well, I am an Online Coach who has helped thousands of people work through the challenges in this article.
And it would be my pleasure to help you too.
My program is personal one-to-one online training called the Strong & Confident Program.
If you have ever wanted to achieve the following:
✅ Escape the constant dread of dieting?
✅ Release the guilt you attach to eating certain types of food?
✅ Learn to stop worrying about “the pesky last few pounds” and focus on all your body can do?
✅ Become truly happy with what your body is and what is capable of?
✅ Enjoy the feeling of being stronger and fitter as opposed to trying to reduce your size all the time?
✅ Achieve all of this and still lose body fat at the same time without huge restrictions and slavery to a fitness regime?
✅ Do it all on your own schedule, in your own way, with a program specifically designed for you?
Then please click on the button below and fill out an application form to start working with me.
Thank you so much for reading my work, and good luck with your weight loss journey!
I cannot wait to see how you go!
Coach Adam
References for the article: The Best Meal Plan for Female Weight Loss
1. Google.com. 2020. Dictionary — Google Search. [online] Available at: <https://www.google.com/search?q=Dictionary&stick=H4sIAAAAAAAAAONQesSoyi3w8sc9YSmZSWtOXmMU4-LzL0jNc8lMLsnMz0ssqrRiUWJKzeNZxMqFEAMA7_QXqzcAAAA&zx=1600528087652#dobs=nourishment> [Accessed 19 September 2020].
2. Nutritionix.com. 2020. {{Metatags.Title || ‘Nutritionix’}}. [online] Available at: <https://www.nutritionix.com/> [Accessed 19 September 2020].
3. Leonie C. Ruddick-Collins, Peter J. Morgan, Claire L. Fyfe, Joao A.N. Filipe, Graham W. Horgan, Klaas R. Westerterp, Jonathan D. Johnston, Alexandra M. Johnstone, Timing of daily calorie loading affects appetite and hunger responses without changes in energy metabolism in healthy subjects with obesity, Cell Metabolism, 2022.