Meal Plan for Women to Burn Fat & Build Lean Muscle
Want to get leaner, stronger, and more defined?
This female meal plan is designed to help women burn fat, build lean muscle, and support toning goals. It provides the right balance of calories, protein, and nutrients so you can stay energized and reach your body composition targets.
Whether your goal is cutting body fat, toning your physique, or maintaining muscle while losing weight, this nutrition strategy gives you the framework to succeed.
Nutrition facts
- Carbohydrate: 35%
- Protein: 35%
- Fat: 30%
- Calories: 2200 calories
Meal 1 - Breakfast (470 calories)
- 250ml Skimmed Milk (1 glass)
- 1 Large Banana
- 20g Oats
- 32g Peanut Butter (2 Tablespoons)
Snack 1 - Morning (350 calories)
- 40g Almonds
- 1 Apple
Meal 2 - Lunch (500 calories)
- 60g Basmati Rice
- 100g Carrots
- 200g Broccoli
- 1 Chicken Fillet
Snack 2 - Pre-workout (250 calories)
- 250ml Skimmed Milk (1 glass)
- 1 Apple
- 1 Scoop Whey Protein (25g)
Snack 3 - Post-Workout (250 calories)
- 0.5 Large Banana
- 2 Scoops Whey Protein (50g)
Meal 3 - Dinner (380 calories)
- 200g Green Beans
- 1 Salmon Fillet Frozen
- 1 Tablespoon Olive Oil
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
Meal 1 - Breakfast (500 calories)
- 250ml Skimmed Milk (1 glass)
- 1 Large Banana
- 20g Oats
- 16g Peanut Butter (1 Tablespoon)
- 1 Scoop Whey Protein (25g)
Snack 1 - Morning (370 calories)
- 20g Almonds
- 1 Apple
- 250g Greek Yoghurt 0%
Meal 2 - Lunch (530 calories)
- 60g Basmati Rice
- 200g Carrots
- 200g Broccoli
- 1 Chicken Fillet
Snack 2 - Pre-workout (300 calories)
- 375ml Skimmed Milk (1.5 glass)
- 1 Apple
- 1 Scoop Whey Protein (25g)
Snack 3 - Post-Workout (300 calories)
- 1 Large Banana
- 2 Scoops Whey Protein (50g)
- 250ml Skimmed Milk (1 glass)
Meal 3 - Dinner (500 calories)
- 200g Green Beans
- 100g Carrots
- 1.5 Salmon Fillet Frozen
- 1 Tablespoon Olive Oil
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
Meal 1 - Breakfast (400 calories)
- 250ml Skimmed Milk (1 glass)
- 1 Apple
- 48g Peanut Butter (3 Tablespoons)
Snack 1 - Morning (250 calories)
- 20g Almonds
- 1 Scoop Whey Protein (25g)
Meal 2 - Lunch (450 calories)
- 300g Broccoli
- 200g Carrots
- 1 Chicken Fillet
Snack 2 - Pre-workout (200 calories)
- 250ml Skimmed Milk (1 glass)
- 1 Scoop Whey Protein (25g)
Snack 3 - Post-Workout (200 calories)
- 0.5 Large Banana
- 2 Scoops Whey Protein (50g)
Meal 3 - Dinner (450 calories)
- 200g Green Beans
- 100g Carrots
- 1 Salmon Fillet Frozen
- 0.5 Tablespoon Olive Oil
Here’s a workout program you should try with this fat loss nutrition plan:
We’ve made an ebook with new meal plans you can download for free.