Meal Plan Examples!
These well-balanced meal plans show a full day of eating for a middle-aged female who has a moderately active lifestyle.
A common struggle that women have is reaching adequate protein intake and staying moderate with their fat intake. These example days of eating have proper amounts of each and will have you feeling fully satisfied, seeing lean muscle mass increase, and weight-loss.
Eating about 6 small meals spread through the day is ideal for most goals.
For weight-loss, you must understand calorie deficits. The ONLY way we can lose weight is by eating less calories than our bodies currently require and doing so for short periods of time.
Find success in your weight-loss journey by planning ahead. Create shopping lists after planning meals and snacks for the week. Avoid shopping when hungry. Portion those tempting snack foods in single-serving ziplocks to avoid over-indulging.
Meal Plan-Self Prep Approach
Calories: 1,541 Carbs (g): 99 (26%) Fat (g): 52 (30%) Protein (g): 168 (44%)
Meal 1: Scrambled Egg Muffins:
Calories: 192 Carbs (g): 7 (14 %) Fat (g): 12 (58%) Protein (g): 14 (29%)
Item Serving Size
Egg Whites- 2 TBSP
Spinach- 2 TBSP
Red Pepper- 2 TBSP
Green Pepper- 2 TBSP
Onion- 1-2 TBSP
Pepper (Ground)- 0.5 tsp.
Salt- 0.5 tsp.
Garlic (Powder)- 0.5 tsp.
Egg- 1.5
Details
Scrambled Egg Muffins
Makes 4 Servings
FULL RECIPE: Egg whites (50g) / Eggs (6) / Spinach (20g) / Red pepper (60g) / Green pepper (60g) / Onion (40g)
Directions: 1. Cut spinach, onion and peppers into small pieces 2. Whisk all ingredients together in a bowl 3. Grease a muin tray and pour ingredients into muin tins. Bake in oven for 20 minutes at 350F.
Tip: Reheat in microwave each morning for convenience.
Meal 2: Raspberry Bomb Shake
Calories: 351 Carbs (g): 23 (26 %) Fat (g): 14 (35%) Protein (g): 34 (39%)
Item Serving Size
Raspberries- 1/2 cup
Chia Seeds (Raw)- 2 TBSP
Hemp Hearts- 2 TBSP
Whey Protein- 1 Scoop
Details
Raspberry Bomb Shake Makes 1 Serving
Directions: 1. Combine all ingredients together in blender (frozen berries work best). Add 2 ice cubes and water. 2. Blend until desired consistency.
Meal 3: Protein Tuna Melt
Calories: 291 Carbs (g): 18 (24 %) Fat (g): 7 (22%) Protein (g): 39 (54%)
Item Serving Size
Fish (Tuna, Flaked)- 4 oz.
Tomato Paste- 2 Tbsp.
Cheese (Mozzarella)- 2 TBSP
Oregano (Ground)- 0.3 Tbsp.
Bread (Whole Grain)- 1 Slice
Details
Protein Tuna Melt Makes 1 Serving
Directions: 1. Spread tomato paste on bread, then add tuna 2. Top with cheese and bake until cheese is melted 3. Sprinkle desired amount of oregano on top and serve.
Meal 4: Caprese Salad
Calories: 119 Carbs (g): 9 (30 %) Fat (g): 6 (45%) Protein (g): 7 (25%)
Item Serving Size
Cucumber- 1/2 Cups
Tomato (Diced)- 1/2 Cups
Basil (Ground)- 1 Tbsp.
Pepper (Ground)- 1 tsp.
Cheese (Mozzarella)- 2 TBSP
Details
Combine & Enjoy!
Meal 5: Teriyaki Stir Fry
Calories: 336 Carbs (g): 35 (42 %) Fat (g): 3 (9%) Protein (g): 40 (49%)
Item Serving Size
Chicken (Breast)- 4 oz.
Quinoa- 3 oz. (cooked)
Snow Peas- 1/4 Cup
Carrots- 1/4 Cup
Broccoli- 1/4 Cup
Teriyaki Sauce- 2 TBSP
Details
Teriyaki Stir Fry
Makes 1 Serving
Directions: 1. Cook quinoa by itself as per directions on pack 2. Cut chicken and veggies into small pieces 3. Heat sesame oil in pan and add chicken. Cook completely 4. Steam veggies to desired level 5. Once both are cooked, combine chicken and veggies in pan. Add teriyaki sauce and stir 6. Place mixture over top of quinoa.
Meal 6: Chocolate Protein Cake
Calories: 251 Carbs (g): 8 (13 %) Fat (g): 9 (34%) Protein (g): 33 (53%)
Item Serving Size
Whey Protein- 2 TBSP
Egg Whites- 2 TBSP
Cocoa Powder- 1 tsp.
Baking Powder- 0.3 tsp.
Peanut Butter- 1 TBSP
Details
Chocolate Protein Cake Makes 1 Serving
Directions: 1. Mix whey protein, cocoa powder, baking powder (1/4 tsp) in a bowl 2. Add in almond milk and egg white. Whisk together 3. Cover bowl of mixed ingredients with cling wrap and microwave 10-40 seconds (depending on microwave power) until cake is moist and has risen. 4. Add peanut butter on top of cooked cake
Meal Plan-Busy Day Approach
Calories: 1,654 Carbs (g): 140 (34%) Fat (g): 43 (24%) Protein (g): 170 (42%)
Meal 1: Scrambled Egg Muffins:
Calories: 192 Carbs (g): 7 (14 %) Fat (g): 12 (58%) Protein (g): 14 (29%)
Item Serving Size
Egg Whites- 2 TBSP
Spinach- 2 TBSP
Red Pepper- 2 TBSP
Green Pepper- 2 TBSP
Onion- 1-2 TBSP
Pepper (Ground)- 0.5 tsp.
Salt- 0.5 tsp.
Garlic (Powder)- 0.5 tsp.
Egg- 1.5
Details
Scrambled Egg Muffins
Makes 4 Servings
FULL RECIPE: Egg whites (50g) / Eggs (6) / Spinach (20g) / Red pepper (60g) / Green pepper (60g) / Onion (40g)
Directions: 1. Cut spinach, onion and peppers into small pieces 2. Whisk all ingredients together in a bowl 3. Grease a muffin tray and pour ingredients into muffin tins. Bake in oven for 20 minutes at 350F.
Tip: Reheat in microwave each morning for convenience. Best to prep the day/weekend before.
Meal 2: Green Goodness Smoothie
Calories: 263 Carbs (g): 19 (28 %) Fat (g): 6 (21%) Protein (g): 33 (51%)
Item Serving Size
Spinach- 1/2 Cup
Whey Protein- 1 Scoop
Chia Seeds (Raw)- 1 TBSP
Strawberries- 1/2 Cup
Details
Green Goodness Smoothie Makes 1 Serving
Directions: 1. Add all ingredients into a blender with water and blend on high until desired consistency. Tip: Try frozen strawberries or blueberries for best results
Meal 3: Healthy Choice Simply Steamers
Calories: 190 Carbs (g): 8 (17 %) Fat (g): 5 (24%) Protein (g): 28 (59%)
Item Serving Size
Healthy Choice Simply Steamers
Meal 4: Snack
Calories: 390 Carbs (g): 39 (43 %) Fat (g): 4 (10%) Protein (g): 43 (47%)
Item Serving Size
Turkey Jerky- 4 oz.
Apple
Meal 5: Flex 'n Prep Chicken Pesto Pasta
Calories: 412 Carbs (g): 34 (33 %) Fat (g): 13 (29%) Protein (g): 38 (37%)
Item Serving Size
Chicken (Breast)- 4 oz.
Vegan Pesto- 1 Tbsp.
Mushrooms (White)- 4 oz.
Tomato Paste- 1 Tbsp.
Basil (Ground)- 1 Tbsp.
Pasta (Whole Wheat)- 4 oz.
Meal 6: Parfait
Calories: 207 Carbs (g): 34 (65 %) Fat (g): 2 (10%) Protein (g): 13 (25%)
Item Serving Size
Blueberries- 1/2 Cup
Greek Yogurt (0% Plain)- 1/2 Cup
KIND Granola- 1/2 Cup
