Weight Loss Meal Plan - Female

The following example meal plan has been designed for a female who wishes to lose weight sensibly and keep it off. Obviously the amount of weight a female wishes to or has to lose varies and depends on how overweight she is prior to commencing a weight loss regimen. The following is a good general guide, nutritionally balanced for weight loss to suit an adult female in a sedentary job.

Whilst not essential, exercise will be a huge help in helping to speed up the rate of weight loss. Try to do some light cardiovascular exercise (e.g. running, cycling, stepper, cross-trainer, treadmill, etc) for around 40 minutes at least three times per week. If possible do this on an empty stomach first thing in the morning, but if this isn't practical, later on in the day will also benefit both fitness and weight loss.

Like all plans, the one below is merely an example and needs to be adapted to suit an individual's activity level, own lifestyle, daily routine and nutritional requirements. Use this to give you an idea of which healthy nutritious foods should be included, and don't forget to vary your food choices and to drink plenty of water through the day.

30-45 minutes light cardiovascular exercise
High fibre cereal (like 1 x Weetabix, 20g bran flakes, 25g Shreddies, 25g muesli, 25g porridge oats) + 175ml skimmed milk
200ml fruit juice
Mug tea/coffee
Item fruit
2-3 oatcakes or rye crispbread
Slice chicken/ham or 150g cottage cheese or 150g quark or 60g low fat soft cheese
Mixed salad
Low fat / low sugar yoghurt
Item fruit
Evening Meal
100g chicken breast or 120g white fish or 100g lean meat
20g (dry weight) basmati rice or wholewheat pasta or 2 small boiled new potatoes
and loads of veg or large salad
Drink water
Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.