As women, we do tend to fluctuate in terms of our weight. It can be down to a whole host of reasons why, from hormonal changes in our body to water retention[1]. It can be really frustrating – especially if you’re putting the effort in at the gym.
Whether you’re new to a healthier lifestyle or have been working out hard for years, it can be a bit of a minefield when it comes to cutting those stubborn pounds.
Sometimes you can seemingly be doing everything right; you’re eating healthier, exercising regularly, cutting down on naughty treats – the works. But are you still not losing weight?
That’s why we’ve put this article together, complete with nutritional information and a simple fat loss meal plan for females to help finally firm up those curves.
The background behind nutrition
We thought we’d begin with a small insight into macronutrients – and the benefits of each – to help open your eyes to where you may be going wrong with your fat loss.
Protein
For women, protein is a key part to staying fit and healthy – and cutting those pounds. We’ve all felt that struggle when it comes to hunger pangs and snacking. Protein could be just what you need to put a plug in snacking and keep calories under control. It helps reduce the hunger hormone ghrelin[2], whilst raising the levels of peptide YY which is the hormone responsible for feeling fuller for longer[3].
Protein also stimulates your metabolism through thermogenesis which can burn up to 100 calories extra each day[4]. One study showed that people who upped their protein intake to 30% a day managed to lose weight – and maintain the fat loss[5].
Other benefits of protein include increased muscle mass and strength[6], healthier bones[7], lowered blood pressure[8] and full body repair after working out[9].
Carbohydrates
Many women feel sheer dread even just saying the word ‘carbs’, never mind incorporating them into their diet. But we’re here to set the record straight – and banish the fear that a lot of women feel when they’re confronted with carbs.
Firstly, studies do show that reducing carbs can lead to fat loss as it could help reduce your appetite so you eat less[10]. However, it depends on the type of carbs you’re eating.
You should aim to choose fruits, vegetables, seeds, beans and whole grains which are all carbs packed with dietary fiber[11]. Dietary fiber boasts many benefits which could help you lose weight. The main one would be its ability to enhance satiety so you feel fuller for longer[12].
It can also help control blood sugar which could reduce the temptation to snack on sugary treats. There are countless studies which show how dietary fiber has helped obese individuals lose weight – and this could be why.
In short, if you are looking to add some carbs into your diet, make sure they are packed with fiber so you can feel fuller for longer after every meal – and stick to your calorie allowance easier.
Fats
You may think it’s ironic that we’re talking about adding fat into your diet when you’re trying to lose weight. However, the right kind of fats could play a big part in helping you to shed those pounds faster. The fats you should look for are known as monosaturated fats – or MUFAs. These are healthy fats you can find in foods like olive oil, avocados, eggs, pork, olives, cashews and many seeds.
Studies show that overweight people who have incorporated MUFAs into their diet have lost more weight than those with high carb diets[13]. Plus, if you swap out other areas of your meals and replace those calories with MUFAs, it has been evidenced to provide the same weight loss results as a low fat diet too[14].
MUFAs also help to reduce the risk of heart disease[15], breast cancer[16] and inflammation[17], whilst improving insulin sensitivity[18].
The Fat Loss Meal Plan for Females
Based on all we know about nutrition, we’ve put together this simple meal plan for you ladies to tuck into. It draws on every macro you need to stay healthy whilst feeling full and energized too! Plus, it’s packed with fat burning treats so you can start seeing results.
Obviously, this is just a guide to help you get started on that fat loss journey. You can change it up, swap around days or use it as inspiration to come up with your own healthy – yet tasty – meals. Keep reading to discover a full 7-day fat loss meal plan for females.
Day 1 – Monday
Breakfast: Belly fat burning papaya smoothie
Ingredients:
½ papaya
¼ cup gluten free oats
1 cup almond milk
1tsp cinnamon
How to make it:
Chop your papaya in half and spoon out the seeds inside
Spoon out the flesh and add to your blender
Add the oats, almond milk and cinnamon
Blend for around 1 minute or until thick and creamy
Pour out and serve!
TOP TIP: Feel free to adjust measurements of oats and almond milk for your preferred texture
Lunch: Healthy turkey pitta
Ingredients:
3 slices turkey
1 tbsp Greek yogurt
1 tbsp lemon juice
1 tbsp diced spring onion
2-3 slices cucumber
2-3 halved baby plum/vine tomatoes
1 tsp of dried herbs like oregano, basil, chives
Whole wheat pitta
How to make it:
In a mixing bowl, combine the Greek yogurt, lemon juice, salt and pepper, and your choice of herbs
Slice pitta and fold turkey slices on the base
Layer your salad on top
Add your yogurt dressing
Fold together and serve.
TOP TIP: Add half a teaspoon of cayenne pepper to your dressing to add a thermogenic kick to your lunch and optimize your fat burning!
Dinner: Seabass tray bake
Ingredients:
1 fillet of seabass
1 tbsp olive oil
1 clove of garlic, minced
½ courgette sliced
½ red onion sliced into rings
2 handfuls of baby plum/vine tomatoes
1 tbsp black olives, sliced
1 cup new/sweet potatoes, scrubbed and sliced
Fresh basil/parsley chopped
1-2 tbsp lemon juice/ lemon zest
How to make it:
Preheat the oven to 200C/400F/Gas Mark 6
Layer the potatoes evenly on the bottom of a roasting tin
Scatter the garlic, tomatoes, courgetti and red onion on top
Season with salt and pepper and drizzle the olive oil
Cover with tin foil and bake for around 20-30 minutes (or until the potatoes are tender)
Remove from the oven and peel back the foil
Lay the sea bass on top, skin down and add the lemon juice or zest and season the fish
Add the black olives and chopped herbs
Place back in the oven for uncovered for around 7-10 minutes, or until the fish is firm and not translucent and the potatoes are crisp at the edges.
Remove from oven and serve immediately
TOP TIP: For a lower carb meal, replace the potatoes with other veg like cauliflower or carrots
Snacks:
2 tbsp of cashew nuts
1 clementine
Day 2 – Tuesday
Breakfast: Porridge with cinnamon, berries, papaya and Greek yogurt
Ingredients:
¼ cup gluten free oats
350 ml of almond milk or water
Handful of berries of your choice (like blueberries, raspberries, strawberries)
½ papaya, deseeded
1 tbsp Greek yogurt
1 tsp clear honey
How to make it:
Put oats into a saucepan and pour your milk or water in
Bring to boil and simmer for 4-5 minutes, stirring every so often so it doesn’t stick to the pan
Once cooked, stir in Greek yogurt and honey
Mash in the papaya
Top with berries and serve
Lunch: Nutty chicken satay salad
Ingredients:
½ tbsp tamari/light soy sauce
½ tsp medium curry powder
Pinch ground cumin
Small garlic clove, minced
½ tsp clear honey
1 skinless chicken breast
½ tbsp crunchy peanut butter
½ tbsp sweet chili sauce
½ tbsp lime juice
Dash of sunflower oil/ low-cal oil spray
Lettuce, chopped
Cucumber, sliced
Spring onion, finely chopped
Coriander, roughly chopped
Handful pomegranate seeds
How to make it:
Combine tamari/soy sauce, curry powder, cumin, garlic and honey
Slice the chicken into strips and add to marinade
Set aside in the fridge to marinade (anywhere between 1hr and overnight)
Mix peanut butter with chili sauce, lime juice and a dash of water
Oil the pan and cook the chicken for around 5-6 minutes on a medium heat.
Set the chicken aside
In the meantime, toss the lettuce, cucumber, onion, coriander and pomegranate together
Mix in a little of the peanut sauce
Top the salad with the chicken and drizzle the remaining sauce over
TOP TIP: Fancy a carb injection? Add a wholemeal pitta or wrap and spoon on the chicken and salad.
Dinner: Italian-style pork steaks with garlic greens
Ingredients:
Dash of olive oil/low-cal oil spray
1 lean pork loin steak
1 clove garlic, minced
Handful baby plum/vine tomatoes, chopped
½ tsp balsamic vinegar
½ lemon, zested and juiced (or ½ tsp of lemon juice)
½ tbsp capers
3-4 florets broccoli
½ cup kale
½ cup spinach
½ tin butterbeans
Handful fresh basil, chopped
Handful oregano (or 1 tsp dried)
How to make it:
Add the oil to a frying pan
Sauté tomatoes, vinegar, lemon zest, capers and ½ the garlic, adding a splash of water
Leave to simmer for 2-3 minutes
Set aside and leave to cool
In a separate pan, fry off the rest of the garlic with the broccoli, kale, spinach, butterbeans and lemon juice
Add a splash of water and season
Leave to simmer until the greens wilt
Season the pork and grill for around 2-4 minutes on each side until cooked
To the tomatoes, stir in the basil and oregano
To plate up, arrange the greens and beans on the bottom, add the pork then top with the tomato relish.
TOP TIP: Try swapping pork steaks for chicken or turkey breast for a leaner dinner.
Snacks:
Cucumber slices with 1 tbsp houmous
Handful of pistachios or cashews
Day 3 – Wednesday
Breakfast: Boiled eggs and toast
Ingredients:
2 boiled eggs
1 slice of wholemeal or seedy bread
1 tsp of low-fat spread (optional)
How to make it:
Boil the kettle and fill a saucepan to about ¾ of the way
Bring the water to a rolling boil
Add the eggs carefully and reduce the heat to a simmer
Set the timer for around 5-6 minutes for a runny yolk
Toast the bread and add your spread (if using)
Once the timer goes off, remove the eggs gently
Serve in egg cups
TOP TIP: Want to enhance your fat burning AND feel fuller for longer? Accompany your breakfast with a cup of green tea. Green tea has powerful thermogenic abilities to raise your metabolism and keep hunger at bay[19].
Lunch: Broccoli, red lentil and chili soup
Ingredients:
1 spray low-fat oil/ 1 tsp olive oil
2-3 florets broccoli
½ cup red lentils
1 clove of garlic, minced
½ onion, diced
1 celery stick, chopped
½ carrot
1 red chili, deseeded/1 tsp crushed chili flakes
½ – ¾ liter of boiling water
½ chicken or veg stock cube
Handful of coriander, roughly chopped
How to make it:
Rinse the red lentils under cold water
Sauté off the onion, carrot, chili and celery in a deep saucepan with the oil
Season with salt and pepper
Crumble in the stock cube
Add the lentils to your pan with the boiling water and boil for around 10-15 minutes, or until the veg is tender
Add the broccoli and leave to simmer
At this point you may need to add more boiling water, depending how thick you’d like the soup
After all the veg is cooked, blend until smooth
Top with coriander and serve
TOP TIP: Why not add some Greek yogurt on top to serve for a creamier, less spicy taste?
Dinner: Fragrant Greek-style chicken with Greek salad
Ingredients:
For the Chicken:
1 skinless chicken breast
1-2 tbsp Greek yogurt
1 tbsp lemon juice
1 tsp dried oregano
1 tsp smoked or normal paprika (optional)
1 tsp olive oil
For the Greek salad
Baby gem lettuce, roughly chopped
Handful baby plum/vine tomatoes, sliced
Cucumber, roughly chopped
Red onion, sliced into rings
Handful of black olives, sliced
½ tsp dried oregano
1 tsp olive oil
20g of feta, cut into chunks
How to make it:
Combine the yogurt, lemon juice, dried oregano, olive in a mixing bowl and season
Add the chicken to a freezer bag and spoon half the marinade into the bag
Leave to marinade in the fridge for around 30 minutes (or longer if you have the time)
Preheat the grill to medium to high heat
In the meantime, combine all your salad into a mixing bowl
Drizzle the olive oil and top with oregano, feta and salt and pepper.
Toss together so the dressing and herbs are well mixed
Cover and put in the fridge
Once your chicken has marinated, put the breast on a grill pan or baking tray
Put under the grill and baste with the remaining marinade every 5 minutes
Turn the chicken often to ensure it cooks evenly
Grill for around 15 minutes, or until the juices run clear
Once cooked, serve with your salad
TOP TIP: If you want to add some carbs to this dish, opt for either a whole wheat pitta, whole grain rice or steamed sweet potato.
Snacks:
Celery sticks and 1-2 tbsp of Greek yogurt or low-fat houmous
1 banana
Day 4 – Thursday
Breakfast: Smashed avocado on toast
Ingredients:
1 avocado, destoned
1 tsp olive oil
Pinch chili flakes
½ garlic clove, minced
½ spring onion, chopped finely
½ lime, juiced (1 tbsp lime juice)
1 slice wholemeal or seedy bread
Handful fresh coriander, roughly chopped
How to make it:
Spoon the avocado into a mixing bowl
Mash together with the chili flakes, garlic, lime juice, olive oil and spring onion
Season to your taste with salt and pepper
Toast your bread
Spread the avocado mixture onto your toast
Top with the coriander and enjoy!
TOP TIP: Got a busy morning ahead? Why not add a poached egg on top for added protein?
Lunch: Sweet potato, coconut and lemongrass soup
Ingredients:
1 tsp olive oil/low-cal spray oil
1 spring onion, finely chopped
1 garlic clove, minced
1 small stick of lemongrass, without the outer leaves and stalk chopped
1 tsp of ginger, minced
1 cup sweet potatoes, peeled and chopped into small chunks
50 ml coconut milk
½ liter boiling water
½ chicken or veg stock cube
1 red or green chili, deseeded and chopped (or 1 tsp chili flakes)
¼ tsp caster sugar
½ lime, juiced (1 tbsp lime juice)
Handful fresh coriander, roughly chopped
How to make it:
Sauté the oil, spring onions, garlic, lemongrass and ½ the ginger for 2 minutes
Add the sweet potato and toss in the mixture and season with salt and pepper
Crumble in the stock cube
Pour in the coconut milk and boiling water
Bring to boil then simmer for around 15 minutes, or until the sweet potato is soft
In the meantime, blitz together the remaining ginger, chili sugar, ¾ lime juice and coriander in a food processor
Blend the soup until thick and smooth, adding the final lime juice and more seasoning if needed
To serve, pour your soup into a bowl and drizzle the blitzed sambal over the top.
TOP TIP: If you have leftovers, you can portion it into a sealable, freezable tub and put it in the freezer. That way it saves time on lunch if you’re in a rush!
Dinner: Aromatic Thai pork stir fry
Ingredients:
1 tsp olive oil/ low-cal
1 lean pork loin steak, chopped into strips
1 tbsp honey
1 tsp garlic powder
½ tbsp fish sauce
1 red chili, deseeded and finely diced
2 spring onion, finely sliced
1 – 2 garlic cloves, minced
½ tbsp ginger, minced
¼ package vermicelli rice noodles
½ cup fresh bean sprouts
½ cup carrot, chopped julienne
3-4 slices of cucumber, sliced into half moons
¼ cup of coriander/ fresh mint
1 tbsp lime juice
How to make it:
In a mixing bowl, combine the honey, fish sauce, chili and garlic powder
Sauté the pork, spring onion, garlic, ginger in a pan, seasoning well
Once the pork is cooked and is no longer pink, add the honey mixture to the pan
Reduce the temperature and leave to simmer at a low heat for around 2 minutes
Boil salted water in another pan and add the noodles
Follow the packages cooking instructions until they’re cooked
Drain the noodles and add to the pork pan
Add cucumber, bean sprouts, carrots, lime juice and herbs
To loosen the sauce, add a splash of water
Season and serve!
TOP TIP: This dish could also be suitable for other lean proteins like chicken breast, turkey, lean beef, tofu or prawns.
Snacks:
Blueberries with Greek yogurt
Handful of pumpkin seeds
Day 5 – Friday
Breakfast: Blueberry smoothie with a kick!
Ingredients:
½ cup of blueberries
1-2 tbsp Greek yogurt
¼ cup gluten free oats
Splash almond milk
1 tsp cinnamon
How to make it:
Add all ingredients to the blender
Blend until the preferred consistency
Pour into a glass and serve!
TOP TIP: This smoothie is really versatile so make it your own with other berries or fruit. If it gets too thick, add more almond milk until the consistency is right for you.
Dinner: Bang bang chicken salad
Ingredients:
1 ½ tbsp crunchy peanut butter
½ tbsp Thai sweet chili dipping sauce
1 tsp lime juice
1 skinless chicken breast
Lettuce
2 spring onions, thinly diced
Cucumber, chopped into thin matchsticks
½ medium carrot, peeled and chopped into thin matchsticks
How to make it:
Combine peanut butter with around 1 tbsp of boiling water until smooth (add more water if it is still lumpy)
Mix in the chili sauce and lime juice
Slice the chicken breast into strips and sauté in a frying pan or grill until browned and cooked through
Add all lettuce, spring onions, cucumber and carrot to a serving bowl.
Combine with the chicken and top with the peanut sauce.
Mix and serve
Dinner: Mexican bean patties with lime yogurt, salsa and wholewheat pitta
Ingredients:
½ cup kidney beans, drained and rinsed
Sprinkling breadcrumbs
½ tsp mild chili powder (feel free to add more for a spicier patty)
1 – 2 sprigs of coriander, roughly chopped
1 small egg
Fresh salsa
2-3 tbsp Greek yogurt
1 tsp lime juice
Wholemeal pitta
½ avocado, sliced
3-4 sliced baby plum/vine tomatoes
5-6 red onion rings
Lettuce
How to make it:
Mash together the kidney beans, breadcrumbs, chili powder, coriander stalks, egg, ½ tbsp salsa and season well
Get your hands in the mixture and start to build your patties. (You should make around 2 good sized patties)
Place patties under the grill at a high heat
Turn over after around 4 minutes
Once the other side has gone crispy and golden they’re ready
In the meantime, combine the remaining coriander, yogurt and lime juice together with salt and pepper
To serve, layer the inside of the pittas with the lime yogurt, add the patties then top with salsa, avocado, tomatoes, lettuce and red onions.
TOP TIP: If you think this may not be enough to satisfy your hunger fully, serve with a big side of freshly chopped salad.
Snacks:
Handful of peanuts
Carrot sticks with houmous
Day 6 – Saturday
Breakfast: Bacon, poached eggs and grilled tomatoes
Ingredients:
1 rasher bacon
2 poached eggs
4-5 baby plum/vine tomatoes whole
Dash of vinegar/lemon juice
How to make it:
Preheat the grill to a medium to high heat
Lay out your bacon and tomatoes on a baking tray
Put it under the grill and remember to turn the bacon around 3 minutes in
In the meantime, boil the kettle and fill a saucepan around a third of the way up
Add the vinegar/lemon juice
Bring the pan to boil and reduce down to a simmer
Begin to stir the water, creating a whirlpool effect
Carefully crack the egg into the water, one at a time
Put your timer on for around 3-4 minutes (this would be a good time to turn over your bacon)
Once the whites of the eggs have set and the time is up, remove them one-by-one using a slotted spoon to drain the excess water
Leave to sit on a piece of kitchen roll
Remove your bacon and tomatoes
To serve, dish out the bacon and tomatoes then top with the poached eggs.
TOP TIP: Finish with some cracked black pepper for added fat burning[20] throughout the day!
Lunch: Feta, beetroot and pomegranate salad
Ingredients:
20g feta, chopped into chunks
½ cup non-pickled beetroot
Handful pomegranate seeds
Lettuce
10 baby plum/vine tomatoes
Cucumber, sliced into half moons
¼ red onion, sliced into rings
1 tsp balsamic vinegar
Splash of olive oil
How to make it:
Combine the lettuce, tomatoes, cucumber, red onion in a mixing bowl
Toss together with salt and pepper, the balsamic vinegar, olive oil and pomegranate seeds
To serve, put the salad in a large bowl, top with slices of beetroot and crumbled feta
TOP TIP: Add walnuts[21] or pine nuts[22] for a crunchy edge – and more fiber!
Dinner: A healthy take on Chinese chili beef
Ingredients:
1 cup lean beef, chopped into strips
½ red pepper, deseeded and cut into thin strips
2 spring onions, chopped into smaller spears and halved vertically
3-4 florets broccoli
½ cup pak choi, thinly sliced
1 tbsp fresh orange juice
Dash Chinese rice wine vinegar/white wine vinegar
1 tsp light soy sauce
½ tsp hot chili sauce like sriracha
1 small egg white
Pinch five-spice powder
½ tbsp cornflour
1 tsp self-raising flour
1 tsp rapeseed oil
1 garlic clove, minced
1 tsp ginger, minced
Pinch chili flakes
How to make it:
Combine the orange juice, vinegar, soy sauce and chili sauce
Beat the egg white into a separate bowl until it becomes like foam
Add the strips of beef to the egg white, along with five-spice powder, cornflour, flour and black pepper
Heat the wok or frying pan with oil on high until almost smoking
Add the beef and stir-fry for around 3-4 minutes
Remove from the pan and set aside
Steam or boil the broccoli and pak choi for around 2-3 minutes until firm but tender
Toss together oil, garlic, ginger, red pepper and spring onions in the wok for 2-3 minutes
Add chili flakes and the soy sauce/orange juice mix from earlier
Add around 3 tbsp water
Stir in the beef, broccoli and pak choi and cook together for 1-2 minutes
Throw the mix into a bowl and serve!
TOP TIP: If you want to use a leaner meat, why not try chicken breast?
Snacks:
1 tbsp cottage cheese on top of an oatcake
1 banana
Day 7 – Sunday
Breakfast: Baked banana porridge
Ingredients:
1 small banana, halved lengthways
¼ cup gluten free oats
1 1/5 cups almond milk or water
1tsp cinnamon
2 walnuts, roughly chopped
How to make it:
Pre-heat your oven to 190C/170C fan/gas mark 5
Mash half the banana, then combine with the oats, cinnamon, milk and 1 1/5 cups of water
Add to a baking dish with a pinch of salt
Scatter the remaining banana halves and walnuts on top
Bake for approximately 10-15 minutes until the oats have absorbed the liquid and the consistency is creamy
TOP TIP: If you want to make this a little more indulgent, you could add a small portion of grated dark chocolate on top or drizzle lightly in honey.
Lunch: Roasted mushrooms and tomatoes with bacon
Ingredients:
¼ cup mushrooms, chopped into quarters
1 beef tomato, halved
2 rashers bacon
Sprinkling of chives, roughly chopped
½ tsp cayenne pepper
How to make it:
Pre-heat your oven to 190C/170C fan/gas mark 5
Arrange the mushrooms on a baking tray
Add the tomatoes face down
Meanwhile, turn your grill to a medium heat
Place the bacon on a grill pan or baking tray
Season the vegetables with black pepper and cayenne, before putting in the oven to roast
Put the bacon under the grill, turning over regularly
After around 10 minutes, remove the mushrooms and tomatoes from the oven
Remove the bacon from under the grill
Serve immediately
TOP TIP: Ramp up the protein with a poached egg, or add a slice of wholemeal toast for added fiber and carbs.
Dinner: Spiced lamb steaks with a kicking slaw
Ingredients:
1 garlic clove, minced
½ tsp ginger, minced
1 tsp tandoori masala spice mix
Pinch ground turmeric
Pinch cumin
2 tbsp Greek/natural yogurt
2 tbsp lemon juice
1 lamb leg steak, trimmed of fat
2-3 sprigs mint, chopped
½ red pepper, sliced finely
½ carrot, peeled and shredded
¼ cup red cabbage, shredded
1 spring onion, finely chopped
½ red chili, deseeded and finely diced
Dash groundnut oil
How to make it:
Combine garlic, ginger, spices, half the yogurt, half the lemon juice with salt and pepper to make the lamb marinade
Cover the lamb and rub it in
Set aside in the fridge for at least 2 hours (or overnight if you have the time)
For the slaw, simply toss together the red pepper, carrot, cabbage, spring onion, red chili and groundnut oil, seasoning well.
Next, mix the remaining yogurt with mint and a dash of lemon juice, plus salt and pepper.
To cook the lamb, heat a griddle pan or BBQ high and char the lamb for 4 minutes on both sides.
To serve, portion out the slaw and top it with the lamb steak.
Add your mint yogurt dressing and enjoy!
TOP TIP: Need that carb fix? Why not add some roasted sweet potato fries to dip in the mint yogurt?
Snacks:
Handful of almonds
Berries with Greek yogurt
The bottom line
So, there you have it – your very own simple fat loss meal plan for females.
The key with your diet is to make sure you’re getting enough, nutritionally complete food to prevent snacking on unhealthy foods. Eating healthier also ensures you feel energized and in a good mood, day-to-day.
But the biggest element of this meal plan is that it is packed with fat burning foods to kickstart your weight loss. If you try to follow this kind of meal plan, it could help you shed those stubborn pounds easier so you can cultivate the figure you’ve been working towards.
