Video: The Ideal Female Weight Loss Diet Meal Plan | How To Meal Prep

Have you been losing the battle against the bulge despite your best efforts? Exercising is just a small part of it. The bigger role is played by what you eat. Whatever be your goal if it involves getting into better shape than before and staying healthy, go ahead and read this blog. This blog will give a balanced diet plan for the day which will include a range of healthy food options and we will divide the day into five different meals for the day.

Meal 1

The Breakfast

Eggs for protein, spinach for micro-nutrients, oatmeal, berries and peanut butter powder which gives you the flavor of peanut butter without the extra calories. The berries are good for skin, digestion, and metabolism. Oatmeal has complex carbohydrates which are good for sustained energy throughout the day. If you don’t like eggs you can go for a lean cut of red meat (84 gm of salmon, beef, or steak). You can Put everything in Tupperware containers and even carry it around with you.


Take 40 gm of oatmeal, add water and put it in a microwave. Add one serving of peanut butter powder (12gm), raspberries, strawberries or blackberries (28gm) can also be added to this. Combine everything together. While you do this preheat a pan on medium flame for 5 mins. Cook it for a little bit and then add two eggs. Mix it all together with a spatula, transfer it into Tupperware containers and you’re done.

Instead of eating this meal right away when you wake up what you can do to start your day is to get your micronutrients in for the day by getting a scoop of green superfood powder, two scoops of puraminos and mix them together with water which gives you 100 mg of caffeine per serving. Two scoops of puraminos are equal to a large cup of coffee which will prioritize fat burning.

Meal 2 and Meal 4

For Lunch and Dinner – Lean Proteins, Carbs, and Veggies

280gm of lean white meat protein source, 56 gm of white potato, 70 gms of white rice, 84 gm of green veggies in each meal. You can choose between chicken breast and turkey breast or go for Tilapia if you want lean healthy meat. You can choice asparagus, Brussel sprouts, beans or any green veggies of your choice. For vegetables, you can go for steam bag versions of veggies so that you don’t have to deal with rotten vegetables.


Cook the meat and the fish on a non-stick frying pan without oil and add some Himalayan pink salt for taste, mix it well. Fry it and keep it aside. For vegetables, potatoes, and rice, simply microwave them.

Take two bowls and add 280 gm of meat or lean fish, 56 gm of white potato in one bowl and the next will have 70 gm of white rice with meat, lastly, add 84 gm of green veggies in both the bowl along with the meat. One with the rice have it for lunch and the second one with potato have it in dinner.

Meal 3  

Snack Meal

This is your eat anywhere snack meal. This doesn’t require any frying or microwaving. Take fat-free Greek Yoghurt, for extra fiber, have Oikos triple zero, and last Light and Fit Yoghurt with no artificial sweeteners.  Measure 28 gm of roasted nuts for extra energy. You can also carry peanut butter too. Carry them with you and have them when you feel hungry.

Meal 5

Protein shake

Drink a protein shake. You can choose between -cinnamon French toast, chocolate cupcake, snooker doodle mix it with almond milk. Mix it in a shaker cup.


1 scoop of protein and 1 cup of almond milk, mix it well and have it after the workout or whenever you need energy.  

The entire meal plan adds up to 1260 calories, which is the optimal starting ration for women universally. It includes 36 gm of fat, 141gm protein and 93 gm of carbs. If you’re sedentary and not going to a gym then you need to cut meal 5 out of this as you won’t


If you don’t want to add the berries, then skip them and if you think you will feel hungry. Then divide one meal into two parts, have half of the portion now and the second part later.