Cutting Meal Plan for Women to Lose Fat and Keep Muscle

Want a meal plan that helps you lose fat while keeping muscle?

This cutting meal plan for women is built around a calorie deficit and higher protein to support fat loss, workout performance, and muscle retention.

This guide includes three clear meal plan approaches so you can choose the one that fits your goal: a cutting plan to lose fat, a toning plan to improve definition, and a maintenance plan to maintain your current weight.

Nutrition facts

• Carbohydrate: 35%
• Protein: 35%
• Fat: 30%
• Calories: 2200 calories

• 250ml Skimmed Milk (1 glass)
• 1 Large Banana
• 20g Oats
• 32g Peanut Butter (2 Tablespoons)

• 40g Almonds
• 1 Apple

• 60g Basmati Rice
• 100g Carrots
• 200g Broccoli
• 1 Chicken Fillet

• 250ml Skimmed Milk (1 glass)
• 1 Apple
• 1 Scoop Whey Protein (25g)

• 0.5 Large Banana
• 2 Scoops Whey Protein (50g)

• 200g Green Beans
• 1 Salmon Fillet Frozen
• 1 Tablespoon Olive Oil

Download the women's nutrition plan to maintain your weight!

Here’s a workout program you should try with this nutrition plan:

And if you don’t have access to any equipment:

Nutrition facts

• Carbohydrate: 40%
• Protein: 40%
• Fat: 20%
• Calories: 2500 calories

• 250ml Skimmed Milk (1 glass)
• 1 Large Banana
• 20g Oats
• 16g Peanut Butter (1 Tablespoon)
• 1 Scoop Whey Protein (25g)

• 20g Almonds
• 1 Apple
• 250g Greek Yoghurt 0%

• 60g Basmati Rice
• 200g Carrots
• 200g Broccoli
• 1 Chicken Fillet

• 375ml Skimmed Milk (1.5 glass)
• 1 Apple
• 1 Scoop Whey Protein (25g)

• 1 Large Banana
• 2 Scoops Whey Protein (50g)
• 250ml Skimmed Milk (1 glass)

• 200g Green Beans
• 100g Carrots
• 1.5 Salmon Fillet Frozen
• 1 Tablespoon Olive Oil

Download the women's nutrition plan to get toned!

Here’s a workout program you should try with this get toned nutrition plan:

Nutrition facts

• Carbohydrate: 30%
• Protein: 40%
• Fat: 30%
• Calories: 1950 calories

• 250ml Skimmed Milk (1 glass)
• 1 Apple
• 48g Peanut Butter (3 Tablespoons)

• 20g Almonds
• 1 Scoop Whey Protein (25g)

• 300g Broccoli
• 200g Carrots
• 1 Chicken Fillet

• 250ml Skimmed Milk (1 glass)
• 1 Scoop Whey Protein (25g)

• 0.5 Large Banana
• 2 Scoops Whey Protein (50g)

• 200g Green Beans
• 100g Carrots
• 1 Salmon Fillet Frozen
• 0.5 Tablespoon Olive Oil

Download the women's nutrition plan to lose fat!

Here’s a workout program you should try with this fat loss nutrition plan:

• Get Toned
• Maintain Weight
• Lose Fat

We’ve made an ebook with new meal plans you can download for free.

Frequently Asked Questions