Shredding Meal Plan For Females

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The Shredding Meal Plan For Females is a blueprint for the intermediate to advanced female that have been training for at least 6 months. The goal of this plan is to build an athletic female and give your body much more than what you thought possible.

4 Week Shred Diet for Females

In this article we will talk about how to shred fat in 4 weeks. In order to shred fat, you need to burn it off. There are a few ways you can do this. The first is by eating healthy and staying active. The second way is by eating healthy and high-intensity exercises like running or swimming. Lastly supplements can also be added to the mix. But this article focuses on the 4 week shred diet for females. DrThrasher.org

Why females? Men and women have different considerations when it comes to shredding unwanted fat in 4 weeks. So, our 4 week shred is a diet plan designed for women.

In our article we’ll cover:

  • Best ways to burn fat
  • Foods that are good for a shred
  • Calories for a female shred diet
  • Bad foods for a female diet
  • 4 Shred Diet Meal Plan for Females
  • 4 Week Shred Diet for Females Conclusion

So now you know what we’re going to be looking at lets jump in to our 4 week shred diet for females.

Cutting fat in 4 weeks is hard, you’re going to need to drop calories to do it. ShredCBD offers a great solution to make your 4 week shred a complete success and is one of the best shred supplements on the market to suppress appetite, provide energy and help you hit your goals.

Best ways to burn fat for females

Burning fat can be done in many ways, but they all have the same basic steps which you can follow.

1) Increase your daily activity level by walking more, biking, or doing other forms of exercise.

2) Reduce the amount of sugar and processed foods you eat. Sugars may seem harmless because they are natural, but that is not true – these sugars have been proven to increase weight gain and reduce weight loss.

3) Add a high-intensity interval training routine to your workout routine twice a week. Intervals will help you burn more calories at a quicker rate because they increase the intensity of your workout for a short period of time before taking a break.

4) Consider going on a shred diet with moderate nutritional guidelines tailored to your lifestyle and needs as well as healthy

5) Support your diet with a fat burner supplement

Foods that are good for a shred

healthy shred foods

The best way to maintain a healthy weight is by eating a balanced diet and exercising regularly. This can be a bit difficult for people who have a busy schedule. However, there are some simple ways to increase your metabolism and shed those pounds.

One of the easiest ways to increase your metabolism is by eating foods that are high in protein at least once per day. Protein-rich foods include eggs, chicken breast, tuna fish, lentils, tofu, nuts and seeds. These foods help you stay full for longer periods of time and also give you enough energy to exercise more which will lead to higher weight loss results.

Carbs also have their place, as you need these to fuel your muscles especially if you’re working out and exercising as part of your 4 week shredding program.

Carbohydrates are a source of energy, and the body needs them to function properly. Eating a diet rich in carbohydrates can help contribute to weight loss because they provide energy for the body. Carbohydrates are found in fruits, vegetables, grains, dairy products and beans.

Fats should also be eating, but in lower amounts. Generally, fats will slow digestion and are…well fat. So try and avoid overeating them and make sure you eat whole and fresh foods.

MACROS – Shred Diet Tip

Macros are one of the most important parts of your diet. They are the macronutrients that every person needs to have, in order for their body to function properly. There are three types of macros, which are fats, carbs, and proteins.

If you want to lose fat as a female, you need to make sure your macros are balanced. So if you’re taking in more calories that you’re burning off each day then it will be difficult to lose weight or fat. It is also important that women eat enough calories so they don’t feel hungry all the time because this can lead to binge eating and rapid weight gain.

Try and structure your shred diet like this. Based on a roughly 1500 calorie female diet:

  • 40 percent carbohydrates
  • 30 percent protein
  • 30 percent fat

Calories for a female shred diet

A woman needs to consume a lot fewer calories than a man does in order to lose weight. This is because men have more muscle and less fat on them. But the amount of calories you need to burn off will depend on your gender, age, height, activity level, weight and what kind of activity you are doing.

Since only women with low body fat percentage will see any significant weight loss after following a calorie restricted diet for one week, women should focus on burning more calories rather than counting calories.

Most women will get a good amount of weight loss results from a 1500 calorie diet*. However, this may feel quite hard. Which is where a good fat burner supplement can hugely help.

*Remember to factor in the amount of activity you are doing. If you exercise more you’ll need more calories and protein to account for the extra calories burnt. Use a calorie calculator to work this out.

Bad foods for a female diet

bad foods to shred for females

There are a number of bad foods that can hinder weight loss and a shred diet. Food is not the only thing that has to be considered when it comes to weight loss, but it can make or break a diet.

These ingredients may do slightly worse things to a 4 week female shred as women have a lower metabolic rate and overall less muscle mass so will find the effects of bad food choices slightly harder to shake.

Some of the worst offenders include:

  • Processed foods,
  • Soda,
  • Sugar-sweetened beverages,
  • Added sugars and syrups,
  • Fried food,
  • Fast food, and finally high-fat dairy products

4 SHRED DIET MEAL PLAN FOR FEMALES

Losing weight is not an easy task and it takes a lot of effort and patience. If you are looking for a meal plan that can help you shred and lose weight in just 4 weeks, read on.

This diet is based on eating whole foods and organic produce rather than processed food. It is also rich in nutrients and helps with digestion.

The 4 Week Shred Diet Plan:

Run this plan for 4 weeks. We’re aware that it doesn’t allow much wiggle room, but you can switch foods out for other foods as long as the calories and macros match up.

Remember to calculate your calories as everyone has different needs, this plan may need adjusting accordingly also.

   
Lunch    
   
150g Chicken breast (230kcal) with green beans (16kcal) & 125g   basmati rice (146kcal)   
   
X3 egg omelette with pepper, tomato    
   
150g Chicken breast with green beans & 125g basmati rice   
   
Leftover beef stir fry   
   
X3 egg omelette with pepper, tomato    
   
X1 leftover chicken wrap   
   
X3 egg omelette with pepper, tomato & low fat ch­­eese   
   
Post-workout   
   
1 apple (32kcal) and ½ Protein shake (264kcal)
   
1 Banana (53kcal)   
   
1 apple and ½ protein shake   
   
1 apple and ½ Protein shake
   
1 Banana    
   
1 apple and ½ Protein shake   
   
1 apple and ½ Protein shake   
   
1 apple and ½ Protein shake   
   
1 apple and ½ Protein shake   
   
Dinner   
   
100g Salmon fillet (209kcal) with vegetables & 150g baby potatoes   (130kcal)   
   
150g Beef stir fry with rice noodles & mangetout, pepper & pak   choi   
   
100g Salmon fillet with vegetables & 150g baby potatoes   
   
150g Chicken breast with green beans & 125g basmati rice   
   
X2 Chicken wrap with salad of your choice   
   
130g Cod fillet with vegetables & 125g basmati rice   
   
*Meal of your choice   
   
Evening Snack   
   
X2 squares dark chocolate (50kcal)   
   
Protein bar   
   
X2 squares dark chocolate   
   
Protein bar   
   
X2 squares dark chocolate   
   
Protein bar   
   
X2 squares dark chocolate   

4 WEEK SHRED DIET FOR FEMALES CONCLUSION

We’ve covered all the main points to ensure that any woman shredding weight in 4 weeks can have a successful chance. Remember to ensure you are in a calorie deficit, and eating clean whole foods. Keep on top of exercise and keep focused on your goal.

4-Week Shred Diet: Get Your Six-Pack By Switching Up Your Diet

How quickly can you get a six-pack? Remember, getting a six-pack is not only about building muscle – it’s about burning fat as well. You could be very fit, but without the right routine, your six-pack won’t show. Burning fat starts with a proper diet. Additionally, intense exercise goes a long way to boost your efforts. So, for the 4-week shred plan diet and workout, you’ll have to do a little more than be on a calorie deficit and hit the gym every three days.

Here’s how to lose weight and gain muscle in 4 weeks.  

Step 1: Switch Up Your Workouts

Probably the most important thing you can do for a more toned body is to increase your lean mass. Burning fat is crucial, but the more muscle you have underneath, the more ripped you’ll look. Plus, muscle burns fat and increases your metabolism

Strength Train To Build Muscle

As we said, the number on the scale doesn’t matter – it’s all about how much fat your body has stored. Thus, to burn more fat, you need to build muscle mass and strive for a higher metabolism. 

Lifting weights is one of the best ways to do this. You don’t have to do it every day, but we suggest you make a point of hitting the gym for a strength training session at least thrice a week for the next four weeks

As for how many sets and reps to do each session? Just follow this simple rule: 3 x 8. It means that you should lift weights three times (sets) per exercise and do eight reps (or more) on each set. The last set is always an “all-out” one where you try to hit as many reps as you can. 

What kind of training regime should you follow? A program based more on compound exercises, those that work for multiple muscle groups at once, and less focus on targeted ones such as biceps curls and triceps extensions that will help maximize results.

Compound exercises for abs include: 

  • Deadlifts, where you lift weights by bending over and grabbing them with both hands; 
  • Squats, which train your quadriceps but also activate the muscles in your abdomen, back, and glutes; and
  • Push-ups, which train your chest, shoulders, and triceps, and core.

Add High-Intensity Interval Training

Forget running on the treadmill for hours; high-intensity interval training is known to be  a more effective way to get shredded fast . HIIT involves short, burst-like exercises followed by a period of rest. Studies have found that adding this type of training to an exercise may help burn fat even after working out.

To get shredded, do HIIT training at least three times a week for 20 minutes with as little rest in between sets as possible (30 seconds to 1 minute) High-intensity interval training can be performed on any piece of cardio equipment, but the treadmill and rowing machine are particularly effective. 

Be sure to mix up your routine by trying different exercises that work for large muscle groups all at once. It will help increase your lean muscle mass while getting rid of your body fat at the same time.

Step 2: Switch Up Your Diet

Everyone knows how to diet. Cutting calories consistently is the most effective way to lose body fat. However, if you have less fat to lose and more muscle to build, cutting calories too low or choosing the wrong macros can compromise your lean muscle mass

Here’s how to switch up your diet:

Eat Enough Protein

According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams

This is a good starting point, but research shows that exceeding these recommended amounts can help boost muscle mass gains in the gym as well as fat loss outside of it. While you are strength training, aim for between 1 and 1.5 grams per kilogram of body weight per day

Moreover, high protein diets (at least 25% to 30% of your calories from protein) can support better appetite control and reduce cravings

If you have trouble getting that much protein from food due to dietary restrictions or preferences, then you may find a high-quality protein supplement helpful. Both plant- and dairy-based protein supplements are commonly available.

Eat A Moderate Amount Of Healthy Fats

Getting too many calories from saturated fats and trans fats could cause damage to your arteries, increase inflammation in the body and worsen insulin resistance – all of which will affect your health and could hold back your gains in the gym. However, healthy fats, such as the ones found in foods like avocados, olive oil, and fatty fish, can be appetizing and satisfying since fat provides appealing flavor and mouthfeel to foods, making it easier to stick to your diet .

At least one study has shown that people who get a moderate to a high percentage of their daily calories from fat experience a reduction in body weight and abdominal fat after 6 months of being on a high-fat, low carbohydrate diet So make sure you’re getting enough healthy fat every day to lose weight.

Try Carb Cycling

If you’re looking at getting a six-pack, then you need to know about one of the most effective ways to get there: carb cycling. This is when your carbohydrate intake varies from high to low for a week or more, with higher and lower intakes on different days

Doing this is thought to help keep insulin levels in check and the body primed for muscle growth . The key to getting shredded through carb cycling is synchronizing your high-carb days with intense exercise days. This way, you have enough energy for intense workouts without increasing your overall calorie intake.

Step 3: Get Some Sleep, And Less Stress

Stress can hinder your muscle gains. It can cause the body to release cortisol, which is a hormone that can increase belly fat and put the body into a “fight-or-flight” mode If you’re feeling stressed out, then it’s recommended that you try meditation. Meditation has been shown to reduce stress levels while boosting your energy at the same time. Other forms of self-care can also be effective, so do whatever works for you.

Sleep helps increase recovery time while promoting muscle growth at the same time . If we don’t get enough sleep, our cortisol levels will stay high (making us more prone to storing fat), and if we have too much, then testosterone will be suppressed. As such, aim for between seven and nine hours of good quality sleep every night; this should help with shredding off unwanted body fat while building lean muscle fast. 

The 4-Week Shred Diet Plan

Looking to build muscle in four weeks? Here’s a sample week-long meal plan you can use. 

It contains approximately 1500 calories a day, including a healthy amount of carbs and protein to fuel your muscles and support your training, and a relatively low-fat content (10–15% of total daily calories). This calorie level isn’t enough for everyone, so make sure to adjust for your individual needs.

Day One

Breakfast: One serving of sunrise smoothie made with one medium banana, one tablespoon peanut butter, one cup almond milk, one scoop whey protein powder, and ½ cup strawberries – 47.1g carbs, 30.6g protein, 12g fat, and 403.6 calories

Lunch: One serving of lemon avocado salad – 20g carbs, 4.6g protein, 29.6g fat, and 333.9 calories

Snack: One serving of 8oz nonfat Greek yogurt and one cup halved strawberries – 19.8g carbs, 24.1g protein, 1.3g fat, and 182.4 calories

Dinner: Two servings of beef stir fry – 58.2g carbs, 47.2g protein, 17.4g fat, and 586 calories

Total daily calories: 1506

Day Two

Breakfast: Two servings of peach, coconut, and grape smoothie- 94.3g carbs, 8.3g protein, 1.9g fat, and 384.8 calories

Lunch: Two servings of turkey lettuce roll-ups served with one cup basic protein shake – 20g carbs, 48.3g protein, 8.4g fat, and 361 calories

Snack: One serving of turkey sandwich – 27.2g carbs, 10.5g protein, 3.1g fat, and 176.7 calories

Dinner: Two servings of quick and simple stir-fried kales and bacon – 47.2g carbs, 42.6g protein, 36g fat, and 605.6 calories

Total daily calories: 1528

Day Three

Breakfast: Two servings of spinach, kale, and pear smoothie – 95g carbs, 10.8g protein, 2.5g fat, and 391.1 calories

Lunch: Two servings of quick mint yogurt – 35g carbs, 25.9g protein, 7.6g fat, and 311.6 calories

Snack: One bowl of corn flakes – 35.3g carbs, 10.1g protein, 5g fat, and 222 calories

Dinner: Two servings of spicy yogurt chicken wrap – 25.9g carbs, 86.5g protein, 12.3g fat, and 526.2 calories

Total daily calories: 1451

Day Four

Breakfast: Two bowls of corn flakes – 70.6g carbs, 20.3g protein, 9.9g fat, and 443.9 calories

Lunch: One peach protein smoothie – 46.8g carbs, 33.6g protein, 3.7g fat, and 344.9 calories

Snack: One serving of plain tuna salad alongside two servings of cucumber slices – 9.9g carbs, 33.6 protein, 5g fat, and 210 calories

Dinner: One serving of chicken kabobs alongside eight crisps easy parmesan crisps – 34.7g carbs, 43.4g protein, 14.6g fat, and 451 calories

Total calories: 1449.8

Day Five

Breakfast: One tropical protein smoothie – 76.6g carbs, 28.4g protein, 2.2g fat, and 424.9 calories

Lunch: One serving of turkey lettuce roll-ups alongside two servings of 16oz nonfat Greek yogurt and two cups halved strawberries – 42.3g carbs, 57.3g protein, 4.0g fat, and 424 calories

Snack: One ounce of almonds – 6.1g carbs, 6g protein, 14.2g fat, and 164 calories

Dinner: One serving of easy grilled chicken teriyaki alongside pan-fried broccoli – 15.0g carbs, 64.3g protein, 16.4g fat, and 498 calories

Total daily calories: 1512

Day Six

Breakfast: Two bowls of dairy-free strawberry oatmeal – 87.7g carbs, 12.1g protein, 3.1g fat, and 388.8 calories

Lunch: One serving of chicken celery sticks – 12.3g carbs, 33.4g protein, 16.8g fat, and 340.6 calories

Snack: One bowl of corn flakes – 35.3g carbs, 10.1g protein, 5g fat, and 222 calories

Dinner: Two servings of spicy yogurt chicken wrap – 25.9g carbs, 86.5g protein, 12.3g fat, and 526.2 calories

Total daily calories: 1478

Day Seven

Breakfast: Two servings of berry yogurt smoothie – 74g carbs, 29.8g protein, 1.3g fat, and 415.3 calories

Lunch: One serving of quick salsa tuna wrap – 26g carbs, 41.3g protein, 11.5g fat, and 372.3 calories

Snack: One serving of turkey lettuce roll-ups alongside one ounce of granola – 17.8g carbs, 13.3g protein, 8.1g fat, and 198 calories

Dinner: Two servings of chicken, spinach, and strawberry salad – 23.3g carbs, 58.1g protein, 20.6g fat, and 510.4 calories

Total daily calories: 1496

Fast & Furious: 21 Day Shredding Workout Cycle And Diet

      

Fast & Furious: 21 Day Shredding Workout Cycle And Diet

This 3 week fat burning cycle focuses on low-carb food choices and hardcore workouts that restrict rest between sets, finishing with intense 15 minute cardio sessions.

Workout Description

No, this article isn’t a gimmick. It wasn’t written to fool people into thinking they can get shredded in only 21 days. I call this program “fast and furious” because:

Fast – You are eating only 1/3rd of your daily calories before dinner. This will feel like fasting for most of you, and is only one step away from intermittent fasting.

Furious – Workouts are fast-paced, exhausting, exhilerating and calorie-burning.

This workout and eating plan is a fat loss cycle based around a 21 day schedule. It can be run once if you only need to knock off a quick 5-15 pounds, or multiple times if you have more weight to lose.

21 Day Cycle Expectations

This cycle is designed to strip away fat while maintaining muscle tissue. It can help you achieve that ripped or toned look you are after.

During the first week of a reduced calorie and carbohydrate diet, you will flush a lot of excess water and lose weight rapidly. This is neither unhealthy, nor an indication of what your rate of weight loss will be like during weeks 2 and 3. With that said, men should expect to see an 8 to 12 pound loss during these 3 weeks, and women will likely lose 5 to 10 pounds. 

If you continue to run this program, your rate of overall weight loss will slow during the second and third cycles. You have already flushed out quite a bit of excess water weight, so from this point forward the majority of your weight loss will be fat loss. Men should lose about 5 to 10 pounds during the second cycle, and women 3 to 6 pounds.

These 21 day cycles are perfect for individuals who gained extra weight during the past 6 months, and need to drop just a little fat to get back to a more normal weight. I don’t recommend running these cycles more than twice, maybe three times max.

So, if you’re ready to look better at the beach, let’s get moving.

shredded man doing chest press

Learning the Basics

Here are the basics of each 21 day cycle:

  • Limited Pre-Workout Meals – You will be eating lighter during the day, and consuming the bulk of your calories during a 4 hour window each night.
  • Resistance Training – There will be 4 gym workouts per week, focusing on limited rest between sets.
  • Cardio – Intense 15 minute cardio sessions will follow each resistance training workout. Additional cardio is optional, but examples are provided below.

This is not a beginner workout. If you do not have an understanding of the exercises used in this program, please take some time to learn them before attempting this plan. Also note that 2 eating plans are provided: a 2,100 calorie per day plan for men, and a 1,500 calorie per day plan for women.

Here is a sample workout schedule. You can play with the days anyway you want, as long as there are 2 days of rest in between upper body workouts, or 2 days of rest between lower body workouts.

  • Monday – Upper Body Workout A
  • Tuesday – Lower Body Workout A
  • Thursday – Upper Body Workout B
  • Friday – Lower Body Workout B

Rest between each set is exactly 30 seconds. Keep the same weight for each set of a given exercise. For example, when performing the dumbbell bench press, if you are using 50 pound dumbbells, use the same weight for each set.

Make sure to pick a starting weight that allows you to perform the stated sets and reps. If you are unable to perform all the reps for each listed set, lighten the weight load the next time you perform this exercise. On the other hand, if a weight doesn’t feel challenging enough, add weight the next time you perform this exercise.

Optional Cardio

You can add in an optional cardio workouts:

  • First thing in the morning.
  • On off days.
  • At least 4 hours before a resistance training workout, or at least 3 hours after resistance training.

These optional workouts don’t have to be boring. You can go for a walk, go hiking, swimming, running, do hill sprints, etc.

Fit female

21 Day Shredding Workout

Workout A – Upper Body

ExerciseSetsReps
Dumbbell Bench Press88
Seated Cable Row88
Machine Overhead Press88
Cable Curl68
Skullcrushers68

Workout B – Upper Body

ExerciseSetsReps
Machine Chest Press88
Lat Pull Down88
Seated Overhead Dumbbell Press88
EZ Bar Curl68
Cable Tricep Extensions68

Workout A – Lower Body

Reps

ExerciseSetsReps
Leg Press88
Leg Curl88
Leg Extension68
Seated Calf Raise88
Planks630 sec

Workout B – Lower Body

ExerciseSetsReps
Hack Squat88
Dumbbell Stiff Leg Deadlift88
Goblet Squat68
Leg Press Calf Press88
Hanging Knee Raise615

Shredding Workout FAQ

Do I have to use the dumbbell bench press?

No. You can use any dumbbell or barbell bench press variation.

Do I have to use machine exercises?

No. You can use any suitable dumbbell or barbell exercise replacement.

Can I use pull ups instead of lat pull downs?

Yes.

Can I use barbell rows instead of seated cable rows?

Yes.

Can I use squats instead of leg press?

You could, but the muscle soreness will be unbearable. This is a rest-pause workout. Squats might leave you in pain for a week to come.

Isn’t this a lot of sets?

Yes, but it’s a rest-pause workout. Because you are restricting rest in between sets, the amount of weight you will be using for each exercise will drop slightly. So while the volume is increasing, the intensity is decreasing.

Mountain climbers outside

21 Day Cycle Cardio Workout

Perform the following cardio workout after each resistance training session. If you are pressed for time (or the gym is packed), you can also perform this session later in the day or first thing in the morning on your training days.

For this cardio workout you will need:

  • A treadmill or aerobics step
  • A 10×10 space to safely knock out bodyweight exercises

This cardio session should take you around 15 minutes, or maybe longer. Perform the following sequence 5 to 6 times through using no rest between exercises and treadmill work. 

Cardio Workout 

ExerciseReps
Push Ups10
Jumping Jacks20
Burpees10
Treadmill walking – slow & steady pace30 seconds
Lying Floor Knee Raise20
Jump Squats10
Mountain Climbers20 each leg
Treadmill walking – slow & steady pace30 seconds

Diet Plan For Men

This eating plan restricts food consumption prior to 5 pm. You will focus on low carb, high fat, high protein eating. Dinner (your main meal) should be eaten around 5-6 pm, and your pre-bed snack around 8-9 pm.

Here is the meal plan schedule for men:

  • 8 am – 3 scrambled eggs (large) cooked in 2 pats of butter, with any veggies you prefer such as peppers, diced onion, mushrooms, spinach, etc. This meal contains about 330 calories and 20-22 grams of protein.
  • 11 am – Whey protein shake, 3 fish oil softgels and 3 ounces of strawberries or blueberries. This meal contains about 157 calories and 22-25 grams of protein.
  • 2 pm – 2 pieces of regular fat string cheese and one ounce of almonds. This meal contains about 324 calories and 22 grams of protein.
  • Dinner (post-workout) – Pick from one of the 3 dinner choices below.
  • Pre-bed Snack – Casein protein shake, 3 fish oil softgels and a medium apple. This meal contains about 213 calories and 25 grams of protein.

Dinner – Meal 1

  • 10 ounces of baked, boneless and skinless chicken breast. (312 calories and 65 grams of protein)
  • Sour cream and salsa topping for chicken breast. Combine 2 ounces of full-fat, natural sour cream with 2 ounces of salsa. (141 calories and 2 grams of protein)
  • Spinach salad. 2 cups of spinach, 2 tablespoons of olive oil along with 4 tablespoons of red wine vinegar (dressing), salt and pepper to taste, 1/2 diced onion, 10 halved cherry tomatoes, 3 ounces of diced mozzarella (full-fat) cheese, one ounce of diced black olives. (631 calories and 23.2 grams of protein)

Dinner – Meal 2

  • 8 ounces of 70% lean ground beef mixed with 1/2 packet of taco seasoning mix, and topped with 2 ounces of guacamole. (743 calories and 60 grams of protein)
  • Place the beef over a bed of: 2 cups of shredded lettuce, 1/2 cup fresh salsa, 1/2 cup shredded (full-fat) cheddar cheese, and one ounce of sour cream. (343 calories and 15.6 grams of protein)

Dinner – Meal 3

  • 8 ounces of salmon. (466 calories, 50 grams of protein)
  • Lemon butter sauce for salmon: 3 melted pats of butter combined with the juice of one lemon and 1/2 tablespoon of minced garlic. (112 calories)
  • Spinach salad. 2 cups of spinach tossed with a dressing of 2 tablespoons of balsamic vinegar and 2 tablespoons of olive oil, 1 ounce of walnuts, and 1 ounce of dried cranberries. (518 calories and 3.6 grams of protein)
Lat pull downs

Diet Plan For Women

Here is the meal plan schedule for women:

  • 8 am – 2 scrambled eggs (large) cooked in 2 pats of butter, with any veggies you prefer such as peppers, diced onion, mushrooms, spinach, etc. This meal contains about 260 calories and 14-16 grams of protein.
  • 11 am – Whey protein shake, 3 fish oil softgels and 3 ounces of strawberries or blueberries. This meal contains about 157 calories and 22-25 grams of protein.
  • 2 pm – 1 piece of regular fat string cheese and one ounce of almonds. This meal contains about 244 calories and 16 grams of protein.
  • Dinner (post-workout) – Pick from one of the 3 dinner choices below.
  • Pre-bed Snack – Casein protein shake and 3 fish oil softgels. This meal contains about 143 calories and 25 grams of protein.

Dinner – Meal 1

  • 6 ounces of baked, boneless and skinless chicken breast. (187 calories and 39 grams of protein)
  • Sour cream and salsa topping for chicken breast. Combine 1 ounce of full-fat, natural sour cream with 1 ounce of salsa. (71 calories and 1 gram of protein)
  • Spinach salad. 2 cups of spinach, 2 tablespoons of olive oil along with 4 tablespoons of red wine vinegar (dressing), salt and pepper to taste, 1/2 diced onion, 5 halved cherry tomatoes, 1.5 ounces of diced mozzarella (full-fat) cheese. (432 calories and 16 grams of protein)

Dinner – Meal 2

  • 6 ounces of 70% lean ground beef mixed with 1/2 packet of taco seasoning mix, and topped with 1 ounce of guacamole. (545 calories and 44 grams of protein)
  • Place the beef over a bed of: 1 cup of shredded lettuce, 1/2 cup fresh salsa, and 1/4 cup shredded (full-fat) cheddar cheese. (161 calories and 7.6 grams of protein)

Dinner – Meal 3

  • 6 ounces of salmon. (350 calories, 37.6 grams of protein)
  • Lemon butter sauce for salmon: 2 melted pats of butter combined with the juice of one lemon and 1/2 tablespoon of minced garlic. (76 calories)
  • Spinach salad. 2 cups of spinach tossed with a dressing of 2 tablespoons of balsamic vinegar and 2 tablespoons of olive oil, 1/2 ounce of walnuts and 1/2 ounce of dried cranberries. (254 calories and 2.7 grams of protein)

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