Weight Loss Eating Plan for Women (7-Day Plan + Awesome Tips!)

Healthy Weight Loss Eating Plan for WomenForget about appetite suppressants and popping pills. Don’t even get us started about the cabbage soup diet. While these quick-fix solutions may cause quick weight loss at first, they are doomed to leave you feeling unhappy, unfulfilled and primed for the inevitable rebound. Far from providing a safe and sustainable solution to your weight loss dieting dilemmas, these bogus quick-fixes aggravate it with a vengeance.

A successful weight loss eating plan is one you can and want to stick to. This means practical ‘everyday’ lifestyle strategies paired with delicious foods which naturally accelerate your body’s fat-burning metabolism leaving you full and feeling great! And this is what we offer below.

Designed to help you conquer your dieting demons for good and get the body you want, we’ve rounded up some of the best tips from around the web, plus the scientifically-proven blueprints to help you go from flab to fab in no time! And the best part? You’re required to chow-down! What are you waiting for? Tuck in and get slim below!

Think Very-Berry!

A selection of berriesLadies, here’s a simple and delicious way to cut back on calories, trim your waistline and improve your memory: Eat more berries! They’re loaded with antioxidant’s and belly-filling fiber which helps keep you feeling fuller for longer — a big benefit when you’re trying to lose weight. Their high levels of flavanoids also help keep your mind in shape too by slowing the rate of age-related memory loss.

You don’t need to eat a truck-load of berries to get these effects either. Positive effects were seen in women who consumed only half a cup of blueberries or one cup of strawberries a week. So pick up your favorite frozen varieties at the supermarket. Grab a handful as a healthy pick-me-up or add them with low-fat milk for a delicious smoothie!

Pump-up The Protein!

A selection of protein sourcesIt’s not often you eat protein in it’s ‘raw’ form (except Whey protein shakes – which are great too!). Some protein comes fully equipped with fiber, carbohydrates and other micro-nutrients like nuts, lentils, grains, vegetables and beans. Consider these fat-fighters your best friend if you’re vegetarian.

On the flip side, if you’re a meat-eater, fish and chicken are your main allies in fighting the flab. Red meats like beef, pork and lamb are great too, just try and limit your intake to a few times a week and always opt for the leanest cuts on offer. As for dairy, go for the skim or low-fat versions.

Aim for three servings of lean protein (such as fish, chicken and turkey, pork loin chops, and lean beef sirloin) per day. In addition to being an essential nutrient, protein helps to keep you feeling full longer. Boosting your protein intake also improves levels of blood triglyceride’s and ‘HDL’ (good cholesterol), which helps cut the risk of cardiovascular disease like heart attack & stroke.

Smoothie Weight Loss Magic!

smoothieStretched for time in the mornings? Need a quick-fix without the guilt? Consider smoothie’s your secret weight loss weapon. Their thick and creamy texture not only fills the void in your stomach, keeping you feeling full, they can satisfy your sweet-tooth, too!

HOW TO MAKE: There are no set rules here. A high-performance blender is all you need, together with a healthy selection of ready-to-blend foods. Milk, yogurt, honey, protein powder, ice cubes, peanut butter, oatmeal, berries, banana and other mixed fruits and veggies are all good choices to create a creamy, nutrient-packed shake, equivalent to a meal.

Whip up one for breakfast, before or after your workout or as a meal replacement, anytime of the day.

Eating Plan Quick-fix Remedies!

Do you have a smart eating strategy when hunger strikes or do you simply reach for the nearest quick-fix? Sure, that Snickers bar may seem like a good idea at the time but an hour later your stomach will be growling and your energy levels crashing as you reach for something even worse. Sound familiar? Solve all of these problems with these easy, waistline-friendly snacks for every occasion. Here are our top weight loss picks for when you’re feeling peckish.

chips1IF YOU FEEL LIKE SALTY OR CRUNCHY: Bags of potato chips are nutritionally bankrupt. Instead, boost the flavor and keep your waistline in check by tossing thinly sliced root vegetables like parsnips, carrots, sweet potato’s and beets with olive oil, salt and pepper. Roast in a 200°C oven until browned and crispy.

Quick and easy high-fiber snacks like popcorn are great too. But bypass the supermarket bags. Instead, make your own by adding 1/4 cup of popcorn kernels to a microwavable bag, along with a few teaspoons of vegetable oil and whatever spices you like. Curry, chili powder and herbs like thyme, rosemary and oregano all work well. Microwave on high for 2-3 minutes and enjoy!

choc1IF YOU FEEL LIKE SOMETHING ‘CHOCOLATEY’: It seems obvious. If you want to lose weight don’t eat chocolate, right? In fact, research has shown the opposite to be true when it comes to dark chocolate. Occasionally indulging in the dark-stuff has been shown to decrease blood pressure and reduce cravings for salty, sweet and fatty foods. Look for choc treats that contain nuts & whole grains. You’ll feel fuller for longer and better curb your appetite until the next meal.

spicy1IF YOU FEEL LIKE SOMETHING ‘NIBBLY’ OR SPICY: Craving that little something? Whip up a dip with some whole grain crackers/bread, vegetables, mixed nuts or roasted peas and beans. You’ll boost dietary fiber and antioxidant’s and clock up essential nutrients like Zinc and vitamin E. But before you crack open that calorie-laden dip from the supermarket, take a page from the Italians and make your own instead. Simply combine 100g of chopped anchovies packed in olive oil with one tablespoon each of minced garlic and fresh rosemary. Heat on low for 10mins, then add a pinch of salt and fresh cracked pepper and let the dipping begin!

icecream1IF YOU FEEL LIKE SOMETHING SMOOTH & CREAMY: When you crave that gourmet ice-cream, bypass it for an indulgent yogurt instead. Most varieties provide a sustained hit of Low-GI energy and will slip in some essential bone-building calcium too. Better still, switch to low-fat or natural versions and sweeten them yourself with fruit and honey to further cut back on calories.

7-Day Weight Loss Eating Plan

Fat Loss Diet for Women PicEating for fat loss doesn’t need to be boring or hard. Below you’ll find a simple 7-day eating plan that delivers just 1,500 healthy, nutritious calories each day – perfect for fat loss AND keeping you feeling full and satisfied.

Note: If you do find yourself feeling peckish, checkout our list of fat burning foods and add them to your diet. These nutrient-dense foods will keep your snack-a-tite in check, and your metabolism ticking over without piling on the pounds.

dietappleDAY 1

BREAKFAST: Wholegrain cereal topped with 125ml skim milk, 1/2 cup blueberries and 200g low-fat fruit yogurt

LUNCH: Wholemeal tuna salad roll: 1 wholemeal roll, 1 tsp margarine, Tbsp avocado, 95g can flavored tuna, 2 slices beetroot, 5 thin carrot strips, 4 slices cucumber and 1 slice reduced-fat (<10% fat) cheese. Plus, 2 fresh apricots.

DINNER: 200g baked turkey breasts with pumpkin couscous (1/2 cup dry baked pumpkin, 1/4 cup boiled couscous and 1 tsp rice bran oil), 4 steamed squash and 1/4 cup steamed broccoli.

SNACKS: 3 wholegrain/9-grain crispbreads topped with 3 Tbsp cottage cheese,1 sliced tomato and cracked pepper. 1.5 Tbsp sultanas. Black or green tea. Water – aim to drink at least 1.5 liters daily.

dietappleDAY 2

BREAKFAST: 1 wholemeal flat bread toasted and filled with 3 Tbsp extra light (<5%) cream cheese. Serve with 1 small mashed banana 20g wholegrain cereal. 250ml skim milk cappuccino.

LUNCH: 1 wholemeal mountain bread roll with 2 Tbsp avocado and filled with 60g lean roast beef, 2 tsp honey wholegrain mustard, 1/4 cup each of grated carrot and chopped cucumber and 1 lettuce leaf.

DINNER: marinated lamb skewers (200g cubed trim lamb marinated in 1 tsp olive oil, 1/2 tsp ground cumin and 1 Tbsp each of fresh garlic, coriander and mint). Served with chickpea salad (3/4 cup canned chickpeas, 1/2 cup English spinach, 1/4 cup cherry tomatoes, 3 onion rings, 1 Tbsp parsley) and citrus dressing (1 Tbsp orange juice, 1 tsp olive oil and 1/2 tsp each balsamic vinegar and honey).

SNACKS: 1 medium fresh pear (diced) mixed through 220g natural low-fat yogurt. Black or green tea. Water – aim to drink at least 1.5 liters daily.

dietappleDAY 3

BREAKFAST: Fruit salad (1/2 cup each of chopped apple, orange, pear and banana), topped with 200g low-fat vanilla yogurt and 20g wholegrain cereal.

LUNCH: 1 wholemeal mountain bread with 2 Tbsp avocado and filled with 60g lean roast beef, 2 tsp honey wholegrain mustard, 1/4 cup each of grated carrot and chopped cucumber and 1 lettuce leaf.

DINNER: Broccoli and spinach soup with garlic prawns (see ingredients and recipe below). 1 heavily seeded bread roll and 1 tsp margarine.

SNACKS: 2 soy linseed corn crispbreads topped with 2 tsp margarine, 40g Camembert cheese and 2 slices prosciutto ham. Black or green tea. Water – aim to drink at least 1.5 liters daily.

dietappleDAY 4

BREAKFAST: 40g wholegrain cereal with 200g low-fat vanilla yogurt, 1 Tbsp ground Chia seed, 3 prunes and 3 dried apricot halves.

LUNCH: 4 rice, corn and sesame crispbreads – 2 topped with egg mayo (1 boiled egg and 2 tsp low-fat mayonnaise) and 2 topped with tuna mayo (95g can tuna in brine, 2 tsp low-fat mayonnaise). Plus 1 red apple.

DINNER: Creamy chicken pasta (200g skinless chicken breast, 1/4 cup light evaporated milk, 50ml reduced-salt chicken stock, 4 asparagus spears 1/4 cup each of frozen peas and corn, and 1 cup cooked wholemeal pasta.

SNACKS: 200ml skim milk with 20g Milo. Black or green tea. Water – aim to drink at least 1.5 liters daily.

dietappleDAY 5

BREAKFAST: Peach smoothie (200ml skim milk blended with 1/2 cup drained canned peaches). Plus 40g wholegrain cereal with 15ml skim milk.

LUNCH: Sardines on toast (2 slices wholemeal toast, 2 tsp margarine and 1 can sardines in tomato sauce). Plus 1 cup green grapes.

DINNER: Beef and spinach lasagna (see ingredients and recipe below). Summer salad (1/2 cup torn lettuce, 1/4 cup each of sliced mushrooms, red capsicum and cucumber, 5 olives, 1 tsp olive oil, 1/2 tsp balsamic vinegar and 1/2 tsp honey wholegrain mustard).

SNACKS: 1 & 1/2 cups air-popped popcorn. 6 dried apple rings. Black or green tea. Water – aim to drink at least 1.5 liters daily.

dietappleDAY 6

BREAKFAST: 1 wholemeal/high-fiber English muffin with 1 tsp margarine, 1 poached egg and 1/2 cup of baked beans.

LUNCH: Hawaiian toast (2 slices wholemeal bread topped with 2 tsp tomato paste, 2 slices lean leg ham, 2 pineapple rings and 20g light mozzarella shred — grilled). Plus, 1/2 cup fresh blueberries.

DINNER: Tuna pasta (150g barbecued tuna steak, 1/2 cup each of frozen peas and snow peas, 100ml light evaporated milk, 1 Tbsp dry stock powder, 1 tsp cornflour and 3/4 cup wholemeal pasta) and 1 Tbsp grated Parmesan cheese.

SNACKS: Baked pears with pistachio, oats and dates. 250ml skim milk cappuccino. Water – aim to drink at least 1.5 liters daily.

dietappleDAY 7

BREAKFAST: 1 homemade pancake (12cm diameter) topped with 20g extra light (<5% fat) cream cheese and 2 tsp plum preserve. Plus 1 cup diced fresh pineapple.

LUNCH: Tuna salad: 185g can of “tuna and 3 beans” mixed through 1/2 cup each of baby English spinach and cherry tomatoes. Plus 200g tub low-fat berry yogurt and 1 green apple.

DINNER: 150g grilled white fish served on broad bean potato mash (1/2 broad beans, 1/2 cup potato, 1 tsp olive oil and seasoning), with 1 medium sweetcorn cob and 1/2 cup of steamed carrots.

SNACKS: 2 rice crispbreads: one with 1 Tbsp avocado and cracked pepper, other with 1 tsp margarine and 1 slice reduced-fat (<10% fat) cheese. 250ml skim milk latte. Black or green tea. Water – aim to drink at least 1.5 liters daily.

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