Fat Burning Exercises & Diet Plans

 

Women's Fat Loss Diet Plan

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