1 Month Weekly Meal Plan For Women Looking to Lose Weight and Body Fat Percentage

by Jarid | Dec 29, 2022 | Meal Plans, Nutrition, Women

Welcome to our one-week meal plan, designed to help you lose body fat percentage while following a gluten-free and dairy-free diet, with the exception of Greek yogurt, which has been included for its probiotic benefits. Our meal plan includes a variety of protein sources, including chicken breasts, salmon, tuna, and lean pork and red meat, as well as plenty of vegetables and healthy fats to help you feel satisfied and energized.

It’s important to note that this meal plan is not a crash diet and is designed to provide adequate nutrients to support energy levels during exercise. If you are completely sedentary or have specific dietary needs or restrictions, you may need to adjust the plan to meet your individual needs. It is always a good idea to consult with a healthcare professional or registered dietitian before starting any weight loss plan to ensure that it is appropriate for your individual needs and goals.

Our kinesiologists can help you with individualized meal plans if needed. Feel free to contact us by email if looking for a personalised program based on your age, height, weight, workout frequency and personal restrictions. We can help you determine the appropriate calorie level and macronutrient balance for your specific situation and can provide personalized recommendations based on your unique needs and circumstances.

We hope you enjoy following this meal plan and that it helps you reach your weight loss goals. Happy healthy eating!

Weekly Grocery List

Chicken breasts (1 lb)
Salmon (1 lb)
Tuna (1 can)
Protein powder (1 tub)
Lean pork (1 lb)
Lean red meat (1 lb)
Vegetables (assorted, 2-3 lbs)
Melon (1)
Greek yogurt (1 cup)
Brown rice (1 lb)
Quinoa (1 lb)
Sweet potato (1 lb)
Avocado (2)
Egg whites (1 carton)
Almond milk (1 quart)
Almond butter (1 jar)
Mixed nuts (1 bag)
Dried fruit (1 bag)
Fresh berries (1 pint)

Daily Meal Plan Day 1

Breakfast: Protein smoothie with 1 scoop protein powder, 1 cup almond milk, 1 cup mixed berries, and 1/2 banana
- Calories: 250
- Protein: 25g
- Carbs: 35g
- Fat: 5g
Snack: 1/2 cup Greek yogurt with 1/2 cup mixed berries
- Calories: 150
- Protein: 15g
- Carbs: 25g
- Fat: 0g
Lunch: Grilled chicken breast with 1 cup quinoa and 1 cup steamed vegetables
- Calories: 400
- Protein: 35g
- Carbs: 50g
- Fat: 5g
Snack: 1/4 cup mixed nuts
- Calories: 200
- Protein: 8g
- Carbs: 10g
- Fat: 18g
Dinner: Grilled salmon with 1 baked sweet potato and 1 cup steamed vegetables
- Calories: 400
- Protein: 35g
- Carbs: 50g
- Fat: 10g

Day 2

Breakfast: 2 egg whites with 1/2 cup sautéed vegetables and 1/2 avocado
- Calories: 200
- Protein: 12g
- Carbs: 10g
- Fat: 12g
Snack: 1/2 cup Greek yogurt with 1/2 cup mixed berries
- Calories: 150
- Protein: 15g
- Carbs: 25g
- Fat: 0g
Lunch: Grilled chicken breast with 1 cup brown rice and 1 cup steamed vegetables
- Calories: 400
- Protein: 35g
- Carbs: 50g
- Fat: 5g
Snack: 1/4 cup dried fruit
- Calories: 100
- Protein: 1g
- Carbs: 25g
- Fat: 0g
Dinner: Grilled pork chop with 1 baked sweet potato and 1 cup steamed vegetables
- Calories: 400
- Protein: 35g
- Carbs: 50g
- Fat: 10g

Day 3

Lunch: Grilled chicken breast with 1 cup quinoa and 1 cup steamed vegetables
- Calories: 400
- Protein: 35g
- Carbs: 50g
- Fat: 5g
Snack: 1/4 cup mixed nuts
- Calories: 200
- Protein: 8g
- Carbs: 10g
- Fat: 18g
Dinner: Grilled salmon with 1 baked sweet potato and 1 cup steamed vegetables
- Calories: 400
- Protein: 35g
- Carbs: 50g
- Fat: 10g

Day 4

Breakfast: 2 egg whites with 1/2 cup sautéed vegetables and 1/2 avocado
- Calories: 200
- Protein: 12g
- Carbs: 10g
- Fat: 12g
Snack: 1/2 cup Greek yogurt with 1/2 cup mixed berries
- Calories: 150
- Protein: 15g
- Carbs: 25g
- Fat: 0g
Lunch: Grilled chicken breast with 1 cup brown rice and 1 cup steamed vegetables
- Calories: 400
- Protein: 35g
- Carbs: 50g
- Fat: 5g
Snack: 1/4 cup dried fruit
- Calories: 100
- Protein: 1g
- Carbs: 25g
- Fat: 0g
Dinner: Grilled pork chop with 1 baked sweet potato and 1 cup steamed vegetables
- Calories: 400
- Protein: 35g
- Carbs: 50g
- Fat: 10g

Day 5

Breakfast: Protein smoothie with 1 scoop protein powder, 1 cup almond milk, 1 cup mixed berries, and 1/2 banana
- Calories: 250
- Protein: 25g
- Carbs: 35g
- Fat: 5g
Snack: 1/2 cup Greek yogurt with 1/2 cup mixed berries
- Calories: 150
- Protein: 15g
- Carbs: 25g
- Fat: 0g
Lunch: Grilled chicken breast with 1 cup quinoa and 1 cup steamed vegetables
- Calories: 400
- Protein: 35g
- Carbs: 50g
- Fat: 5g
Snack: 1/4 cup mixed nuts
- Calories: 200
- Protein: 8g
- Carbs: 10g
- Fat: 18g
Dinner: Grilled salmon with 1 baked sweet potato and 1 cup steamed vegetables
- Calories: 400
- Protein: 35g
- Carbs: 50g
- Fat: 10g

Day 6

Breakfast: 2 egg whites with 1/2 cup sautéed vegetables and 1/2 avocado
- Calories: 200
- Protein: 12g
- Carbs: 10g
- Fat: 12g
Snack: 1/2 cup Greek yogurt with 1/2 cup mixed berries
- Calories: 150
- Protein: 15g
- Carbs: 25g
- Fat: 0g
Lunch: Grilled chicken breast with 1 cup brown rice and 1 cup steamed vegetables
- Calories: 400
- Protein: 35g
- Carbs: 50g

Snack: 1/4 cup dried fruit
- Calories: 100
- Protein: 1g
- Carbs: 25g
- Fat: 0g
Dinner: Grilled pork chop with 1 baked sweet potato and 1 cup steamed vegetables
- Calories: 400
- Protein: 35g
- Carbs: 50g
- Fat: 10g

Day 7

Breakfast: Protein smoothie with 1 scoop protein powder, 1 cup almond milk, 1 cup mixed berries, and 1/2 banana
- Calories: 250
- Protein: 25g
- Carbs: 35g
- Fat: 5g
Snack: 1/2 cup Greek yogurt with 1/2 cup mixed berries
- Calories: 150
- Protein: 15g
- Carbs: 25g
- Fat: 0g
Lunch: Grilled chicken breast with 1 cup quinoa and 1 cup steamed vegetables
- Calories: 400
- Protein: 35g
- Carbs: 50g
- Fat: 5g
Snack: 1/4 cup mixed nuts
- Calories: 200
- Protein: 8g
- Carbs: 10g
- Fat: 18g
Dinner: Grilled salmon with 1 baked sweet potato and 1 cup steamed vegetables
- Calories: 400
- Protein: 35g
- Carbs: 50g
- Fat: 10g

Additional Notes

There may be times when you need to adjust this meal plan to meet your individual needs or preferences. Here are a few options for making adjustments to the plan:

Increase or decrease the portion sizes: If you are feeling hungry or unsatisfied with the portion sizes provided, you can try increasing the size of your servings. On the other hand, if you find that the portions are too large or you are not losing weight at the desired rate, you can try decreasing the size of your servings.
Add or subtract snacks: If you need additional snack options to keep you satisfied between meals, you can try adding in additional healthy snacks such as a small handful of nuts or a piece of fruit. On the other hand, if you find that you are not hungry enough to finish all of the snacks provided, you can try skipping some of them or reducing their size.
Add or subtract ingredients: If you prefer a different type of protein or vegetable, you can try swapping out the ingredients listed in the meal plan for ones that you prefer. Just be sure to choose options that are consistent with the overall goal of the meal plan, which is to provide a balanced and nutritious diet that is low in calories and high in protein.

There are many ways to add flavour to your meals without adding calories. Some options include using herbs and spices, citrus juices, vinegar, and low-calorie condiments such as salsa or hot sauce. You can also try using flavourful ingredients like garlic, ginger, and onions to add depth and dimension to your meals.

It is generally recommended that adult women aim for at least 8 cups (64 ounces) of water per day to stay hydrated. This can vary based on factors such as age, size, activity level, and climate. If you are exercising or engaging in other activities that cause you to sweat heavily, you may need to increase your water intake to stay hydrated. It is a good idea to pay attention to your thirst levels and drink water throughout the day to meet your hydration needs.

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