Fat Burning Exercises & Diet Plans

 

Women's Body Toning Diet Plan

The Women’s Body Toning Diet plan was designed for women looking to add lean muscle mass and more overall tone and definition. The following women’s body toning diet plan provides 2000 calories on non-workout days and 2500 calories on workout days, which will be sufficient for someone to build muscle that currently stands around 125-135 pounds. Note that if you're heavier than this you should double up on some of the carbohydrate or fat servings to produce a slightly higher calorie intake and promote better progress.  

If you're currently lighter than this range, you may wish to decrease the portion sizes slightly to avoid gaining excess fat as you build muscle.  

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 

2 slices whole wheat toast 

1 tbsp peanut butter 

Approx. 400 calories 

Mid-Morning 

½ cup Greek Yogurt 

1 cup raspberries 

1 tbsp flaxseeds 

Approx. 200 calories 

 Lunch

3 oz chicken breast 

1 small whole wheat tortilla 

1 peach 

Sliced veggies 

½ tbsp olive oil salad dressing 

Approx. 400 calories 
 Pre-Workout

1 scoop whey protein powder 

1 apple 

Approx. 200 calories 
 Post-Workout

 1 scoop whey protein powder  

1 large bagel with jelly  

Approx. 500 calories
 Dinner

4 oz lean steak 

1 cup quinoa 

5 spears asparagus 

1 tbsp lemon juice 

10 almonds 

Approx. 500 calories 
 Before Bed

½ cup low-fat cottage cheese 

2 tbsp natural peanut butter 

Approx. 300 calories 
Total:   2500

 

Tuesday 

 

 Meal Food Calories
 Breakfast

6 egg whites 

Salsa 

1 English Muffin 

1 tbsp almond butter 

1 sliced apple 

Approx. 400 calories 
 Mid-Morning

1 can of tuna 

Sliced red onions 

5 whole wheat crackers 

Salsa 

Approx. 200 calories 
Lunch

3 oz chicken breast 

1 cup whole wheat pasta 

½ cup tomato sauce 

Steamed broccoli 

10 almonds 

Approx. 400 calories 
 Mid-Afternoon

1 scoop protein powder 

2 kiwi fruits 

20 pistachios 

Approx. 300 calories 
 Dinner

3 oz salmon 

½ cup brown rice 

2 cups steamed broccoli 

Approx. 400 calories 

 Before Bed

½ cup cottage cheese 

2 tbsp flaxseeds  

1 cup grapes 

Approx. 300 calories 

 Total:   2000 calories

 

Wednesday 

 

 Meal Food Calories

Breakfast

½ cup cottage cheese 

1 cup blueberries 

2 tbsp slivered almonds 

½ cup bran buds cereal 

Approx. 400 calories 

Mid-Morning

1 scoop whey protein powder 

1 plum 

7 almonds 

Approx. 200 calories 

Lunch

1 can of tuna 

1 cup brown rice 

Low sodium soy sauce 

Diced peppers, mushrooms, and onions sautéed in ½ tbsp olive oil 

Approx. 400 calories 

Pre-Workout

 

1 scoop whey protein powder 

1 banana 

Approx. 200 calories 

Post Workout

1 scoop whey protein powder 

2 cups white rice  

Approx. 500 calories 

Dinner

3 oz cod fish 

1 baked sweet potato  

¼ cup cottage cheese on top  

Steamed cauliflower 

1 oz cheddar cheese, melted on top of fish 

1 orange  

Approx. 500 calories 

Before Bed

½ cup Greek Yogurt 

2 tbsp flaxseeds 

1 cup melons 

Approx. 300 calories 

Total:

 

2500 calories

 

 

Thursday 

 

 Meal Food Calories

Breakfast

 

2 links turkey sausage 

½ cup oatmeal (raw measurement)  

1 cup strawberries  

10 almonds 

Approx. 400 calories

Mid-Morning

1 banana 

1 tbsp peanut butter 

Approx. 200 calories  

Lunch

 

3 oz chicken breast 

1 cup whole wheat pasta 

¼  cup tomato sauce 

Steamed broccoli  

5 pecans  

Approx. 400 calories 

Mid-Afternoon

2 slices whole wheat bread 

4 slices low-fat, low sodium turkey breast 

2 lettuce leaves, onions, tomatoes 

Mustard  

Approx. 300 calories 

Dinner

4 oz steak 

1 cup brown rice 

2 cups steamed broccoli 

10 almonds 

Approx. 400 calories  

Before Bed

1 cup skim milk 

1 apple 

2 oz low-fat cheddar cheese 

Approx. 300 calories 

Total:

 

2000 calories 

 

Friday 

 

 Meal Food Calories
 Breakfast

1 whole egg + 5 egg whites  

1 cup bran cereal 

1 cup milk 

Approx. 400 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  

1 oz low-fat cheddar cheese 

½ cup blueberries 

Approx. 400 calories 

Pre-Workout

1 scoop whey protein powder 

1 cup grapes  

Approx. 200 calories

 

Post-Workout

1 scoop whey protein powder 

3 toaster waffles with 3 tbsp maple syrup 

Approx. 500 calories 

Dinner

3 oz turkey breast 

1 cup mashed sweet potato made with milk  

2 cups mixed greens 

1 tbsp Italian salad dressing 

½ grapefruit  

Approx. 500 calories

Before Bed

½ cup cottage cheese 

1 tbsp almond butter 

1 sliced apple 

Approx. 300 calories 

Total:

 

2500 calories  

 

Saturday 

 

Meal Food Calories

Breakfast

6 egg whites 

salsa 

1 orange 

1 slice of whole wheat toast with low sugar jelly 

Chopped vegetables 

1 tbsp olive oil 

Approx. 400 calories 

Mid-Morning

½ can salmon mixed with 1 tbsp low-fat mayonnaise 

Celery sticks 

5 whole grain crackers 

Approx. 200 calories 

Lunch

20 small shrimps 

1 cup whole wheat pasta 

½ cup tomato sauce  

Sautéed mushrooms, onions, peppers 

Approx. 400 calories 

Mid-Afternoon

1 can of tuna 

Salsa 

½ cup brown rice  

10 slivered almonds 

Approx. 300 calories  

Dinner

 

3 oz chicken breast 

1 baked sweet potato topped with salsa and fresh green onions  

5 spears steamed asparagus  

10 almonds 

Approx. 400 calories 

Before Bed

½ cup Greek yogurt 

20 pistachios  

1 small peach 

Approx. 300 calories  

Total:

 

2000 calories 

 

Sunday 

 

Meal Food Calories
 Breakfast

6 egg whites 

1 whole wheat bagel with 1 tbsp peanut butter 

 

Approx. 400 calories  

Mid-Morning

1 scoop whey protein powder 

½ grapefruit  

4 cashews 

Approx. 200 calories  

Lunch

½ can salmon mixed with diced onions and fat-free mayonnaise 

1 whole wheat tortilla 

1 apple 

10 almonds 

Approx. 400 calories 

Mid-Afternoon

½ cup cottage cheese 

2 cups strawberries  

10 almonds 

Approx. 300 calories 

Dinner

Cheat meal (eat a meal you're craving but keep serving size in moderation) 

 

Before Bed

½ cup Greek Yogurt 

1 cup grapes 

2 tbsp flaxseeds 

Approx. 300 calories 

 Total:  

1600 calories + the cheat meal