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

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

by | 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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I went to Vaughan's Fitness after a painful year of arthritis in hopes to improve mobility and decrease the constant... pain I was feeling. Thanks to the specific exercises and stretches I began to feel less pain and now I'm pain free. I've enjoyed the improvements in my health so much I'm now working harder at strength training and it feels amazing both mentally and physically! I would highly recommend Vaughan's Fitness to anyone!read more
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The facility is spacious, clean and there is a good variety of equipment available. Having the riding ring attached... makes for a nice and unique atmosphere. Melissa has been a great motivator and just what we needed for our training. We appreciate she is flexible with our schedule and how intense the training should be for that week.read more
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I really enjoying all aspects of the gym including the trainers. In the last 3 years, I have had 3 trainers and they... all have been wonderful. With Jill leaving last month, my new trainer Catherine is also amazing. During my first session, she definitely challenged me and I enjoy her personality as well. Everyone at Vaughan's is very friendly and helpful. Even when I come to work out on my own, the staff are all helpful and I love the fact that it is such a small gym that during covid has made working out more enjoyable. Thank you Anne Whiteread more
Alisha Kerr
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15:52 18 May 22
I have been training at Vaughans for just over a few months now and I have had nothing but an incredible experience!... The trainers are super knowledgeable and extremely friendly making each session something to look forward to. If you are looking for a gym or a personal trainer this is most definitely the place to come!read more
Terry DiMonte
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17:39 02 Mar 22
After years of training in a wonderful boutique gym in Montreal, I was looking for something similar when we moved to... the Fraser Valley and I found it at Vaughn's. Wonderful setting, great, well equipped gym with great people. Expert (and patient!) trainers helped me get back in the swing of my work outs. HIGHLY recommend them!read more
Alison Wardley
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Great people here! Felt so accomplished after each session. Would definitely recommend 😊
Joseph Maitland
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19:43 30 Sep 21
So far it has been a great experience and no complaints. Staff is knowledgable, hardworking and honest. If they don't... know the answer to one of my questions they say so and find the answer instead of giving bad advice.The facility is clean, in a gorgeous area overlooking the riding arena and the would equipment is in good order. Keep it up as I can see why they are successful.read more
A Mann
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21:49 13 Sep 21
The team at Vaughan's Fitness is beyond exceptional. They are talented, knowledgeable and work incredibly hard to help... you achieve your goals. Having an education in Kinesiology elevates the training experience as they are not only able to train you safely but also efficiently. I would recommend Jarid and his team to anyone!read more
Ryan Lescisin
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I cannot say enough good things about my experience working out with the team at Vaughn fitness. Marissa has gone above... and beyond to create a program that fits my needs and the results have been amazing. I would definitely recommend Jarid and his world class team to anyone.read more
Paul Battaglia
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17:30 30 May 21
I love this place. Plenty of equipment and very clean. I appreciate the staff, as they work very hard to help you... achieve your goals. I also like that it is family run - makes the experience personal.read more
Charissa Harbridge
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22:46 03 Jun 20
Vaughan’s fitness is AMAZING! The staff are so friendly, professional and motivating. The facility is clean and... beautiful, also located on beautiful grounds. Jarid is a wonderful owner, he replies promptly to emails and is super excited to get clients what they want and need. I would absolutely never go another personal training facility because at Vaughan’s, I truly feel like I’m family. Everyone knows your name, they’re invested in your fitness goals and take an active role in learning more about you. This facility and it’s members and staff are legit. They’re amazing and I would HIGHLY recommend Vaughan’s fitness to anyone looking to get in shape and achieve their fitness goals. I’ve trained with Allysia, Alyssa, Alex and Ally and they’re all amazing! It’s also a super non-threatening environment. I’ve found with going to other gyms before it can be super intimidating when you don’t know all the machines are what exercises to do, but here they explain everything, it’s non-judgemental, and everyone roots for you. 10/10 would recommend.read more
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A welcoming, professionally developed and evidently knowledgeable environment was the initial impression I observed... from Vaughan’s Fitness. One year later, I can confidently state that anyone’s goals are achievable with the dedication and support offered at Vaughan’s Fitness. In fact, you’ll enjoy surpassing them. Previously I struggle with appropriate workouts, nutritional guidance, and minor injuries. Initially I debated the decision of inquiring into personal trainers but grateful I chose to. Over the last year, Jarid has been genuinely accommodating to my chaotic schedule. Allowing me the opportunity of working parallel with several trainers who are immensely supportive. They are as interested in your wellbeing and goals as they are fun, motivating and personable.read more
Barinder Singh
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I love going to this place. Friendly staff, great environment. If you are looking for a nice and quiet place to workout... and for personal training, I would definitely recommend Vaughan’s Fitness.read more
Drako 89
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I've been coming to VF for just under 2 years. I do a lot of active, bike and hike, travel and my sessions here ensure... that I'm able to enjoy my trips to the fullest. The trainers are all so knowledgeable, and it's always such a friendly and welcoming place to work out! I miss it when I'm away.read more
Rob Koreman
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23:24 02 Jan 20
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Sarah Ortis
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If you have any sort of fitness goals, go to Vaughan’s Fitness. The first time I trained with Vaughan’s I needed to get... core strength to fix a back injury, and the second time was to tone up and develop over all body strength. I had very noticeable results after only a couple weeks of training and stayed training for 6+ months because I got so much out of it. My back pain has never returned and am now in great shape. The team at Vaughan’s are very knowledgeable and skilled.I learned so much about effective exercises with proper form. The sessions are tailored to your personal goals and are broken up between various types of exercises which makes each session new, interesting, and enjoyable. I cannot recommend Vaughan’s enough. They are awesome and I am so grateful for them.read more
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Vaughan's fitness is professional, knowledgeable and friendly. The team there is amazing, and the training is the best... I've had. I am very happy with the results and would highly recommend to anyone looking for a gym!read more
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My husband and I wanted to start going to the gym about a year ago and I am very happy we chose Vaughn's Fitness. The... staff are very well trained, friendly and accommodating. Thanks to Jarid and the staff, we had a good year and will be continuing.read more
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