Female Meal Plan 1
Looking to drop a few pounds? This “cutting” meal plan for women offers 4 days of meals to get you started on your new, healthy diet. Each day’s consumption varies from 1300-1500 total calories and includes 3 full meals and 2 snacks.
**These meal plans were created for the general audience by our in-house Dr. Lane, PT, DPT and may not suit everyone’s needs.**
Female Meal Plan to Lose Weight: 
½ c oatmeal
5 egg whites
1 whole egg 
¼ c blueberries
1/2 c Greek yogurt (plain, non- fat)
10-15 almonds
Cinnamon and Stevia 
1 pc Ezekiel bread
Can of tuna (in water)
Side salad
Salsa, black pepper, and 2 TB Greek yogurt mixed into tuna 
1/2 c brown rice
1 cup extra lean ground turkey
Green beans & peppers cooked
Stir- fry these together with Kikoman’s low- sodium teriyaki 
1 c Greek yogurt (plain, non- fat)
1 tbsp peanut butter 
Female Meal Plan 2:
3 oz. sweet or red potato
6 egg whites
1 oz. avocado
Fresh spinach 
Protein shake
Optional: Add 1-2 TB Hershey’s Special Dark cocoa powder 
½ c brown rice
6 oz tilapia or other white fish
Broccoli, cooked
Fresh lemon and black pepper for fish, balsamic vinegar and Dijon mustard for broccoli 
½ c black beans
4 oz lean steak (top/ bottom sirloin or extra lean ground) or chicken
Salsa, cilantro, veggies 
½ c 1% cottage cheese
2 tbsp powdered PB 
Female Meal Plan for Weight Loss #3
1 medium banana
Protein shake
1 tbsp peanut butter
*this is good for those who have trouble eating in the morning: blend everything together*
Small apple
4 oz chicken
2 oz. Avocado or 10-15 olives
Salad greens
Apple cider vinegar and black pepper 
4 oz. sweet or red potato
4 oz Chicken or white fish
Green beans
Fat- free balsamic vinegar
6 egg whites
1 oz Avocado
Salsa & spinach 
1 scoop: Protein shake
Female Meal Plan for Weight Loss #4
2 pc Ezekiel bread
1 cup Greek yogurt (plain, non- fat)
1 tbsp peanut butter 
¼ c berries
5 egg whites
1 whole egg
Cinnamon and Stevia 
6 oz flounder filets
Asparagus, red peppers, mushrooms (sautéed in pan with PAM –or up to 2 tsp olive oil)
Lime juice, oregano, black pepper, chili powder 
4 oz extra lean ground turkey
Cinnamon, Stevia, sugar free maple syrup 
1 scoop: Protein shake
10-15 almonds 
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