The healthy weight loss meal plan for women is revealed

weight loss meal plan

Are you looking for a healthy weight loss meal plan that will work effectively and fast for women? Do you want to know which food recipes for breakfast, lunch, and dinner that will help you control your weight and melt your excessive fat? Recently, VKool.com made a writing of a healthy weight loss meal plan that is specifically designed for women to control their weight and maintain a healthy body. This writing is a collection of top delicious, fast weight loss recipes from reliable sources. However, this writing is not intended to give medical advice, so make sure that you will consult with your medical practitioner before following some of weight loss food recipes presented in this article.

Healthy Weight Loss Meal Plan For Women

I. Healthy Weight Loss Meal Plan For Women – Breakfast Food Recipes

Here are top healthy, delicious & easy weight loss food recipes for breakfast:

1. Smoked Salmon Toast

weight loss meal plan

Ingredients you will need to prepare for this food:

Make 1 serving

  • 1 slice of toasted whole-wheat bread
  • 1 1/2 tbsp of cream cheese
  • 1 thick slice red onion
  • 2 oz of smoked salmon
  • 1 tbsp of chives

Step by step directions to make this food:

  • You spread an amount of cream cheese on toast
  • You top with onion, salmon, and chives
  • You enjoy it

This food contains about 360 calories

See more: 12 Easy, Healthy Salmon Dishes Recipes For People At All Ages

2. Eggs ‘N’ Greens

weight loss meal plan

Ingredients you will need to prepare for this food:

Make 1 serving

  • 1 cup of sliced mushrooms
  • 1 Tbsp of olive oil
  • 2 cups of spinach
  • 1 Tbsp of Sriracha sauce
  • 1 egg

Step by step directions to make this food:

  • You add ½ tbsp of olive oil to the heated skillet
  • You sauté mushrooms & spinach
  • You remove to a plate.
  • You add the remaining olive oil to this skillet.
  • You crack egg into a pan, and you cook sunny-side up.
  • You add egg to your vegetables
  • You drizzle with your sriracha sauce

This food contains about 230 calories

See more: Homemade Weight Loss Recipes – 14 Easy & Simple Recipes At Home

3. Savory English Muffin

weight loss meal plan

Ingredients you will need to prepare for this food:

Make 1 serving

  • 1/2 cup of raw kale, stems, leaves torn removed
  • 3 oz of Applegate Naturals Black Forest ham
  • 2 Tbsp of low-fat cheddar cheese shredded
  • 1 tsp of olive oil
  • 1 English muffin, whole-wheat

Step by step directions to make this food:

  • You layer ham, kale, & cheese on the muffin halves
  • You drizzle with 1 tsp of olive oil
  • You sprinkle chili powder, black pepper and sea salt to taste.
  • You side by side toast muffin halves in an oven (375°f) for 10 minutes, or until you see cheese melts.

This food contains about 310 calories

See more: Best Healthy Breakfast For Weight Loss And Muscle Gain

4. Home Fries With Sausage

weight loss meal plan

Ingredients you will need to prepare for this food:

Make 1 serving

  • 3 links of Applegate Naturals sage & chicken breakfast sausage
  • 1 1/2 cup chopped kale
  • 1 cubed, cooked sweet potato
  • 1/4 tsp of crushed red pepper flakes
  • 2 tsp of olive oil

Step by step directions to make this food:

  • You heat chicken sausage
  • Then, in a pan, you sauté sweet potato & kale in 2 tsp of olive oil until you see it is soft, sprinkling in the red pepper flakes.
  • You enjoy!

This food contains about 310 calories

If you want to discover other healthy and easy recipes in this weight loss meal plan, keep reading!

See more: Weight Loss Fast Diet Tips & Plan – Find Yourself Proper Ones

5. Chocolate Cherry Waffles

weight loss meal plan

Ingredients you will need to prepare for this food:

Make 1 serving

  • 1 Tbsp of chocolate almond butter
  • 1 cup of pitted fresh cherries
  • 2 Van’s eight Whole Grains waffles

Step by step directions to make this food:

  • You spread 1 tbsp of chocolate almond butter on these waffles
  • You top with cherries
  • You enjoy

This food contains about 350 calories

See more: 12 Extremely Healthy Low-Fat Smoothie Recipes For Weight Loss

II. Healthy Weight Loss Meal Plan For Women – Lunch Food Recipes

Here are top healthy, delicious & easy weight loss food recipes for lunch:

1. Spicy Bean And Guacamole Burritos

weight loss meal plan

Start to finish about 5 minutes

Carb grams on per serving are 82

Ingredients you will need to prepare for this food:

Make 1 serving

  • 1/4 cup of salsa
  • 1/2 cup of low-fat refried beans, canned
  • 1 cup of shredded romaine lettuce
  • 3 tablespoons of prepared guacamole
  • 2 whole-grain tortillas (6 – inches)
  • 1 cup of red grapes

Step by step directions to make this food:

  • You stir together salsa and beans.
  • You microwave for about 1 to 2 minutes.
  • You place the warm bean mixture, lettuce and guacamole on tortillas & roll up.
  • You serve with red grapes on the side.

Nutrition Information

This food is about 15 grams pro, 398 cal, 8 grams total fat (1 grams sat. fat), 12 grams fiber, and 82 grams carb.

See more: Workouts For Weight Loss And Toning Fast At Home

2. Grilled Cheese With Turkey And Tomato

weight loss meal plan

Make 1 serving

Carb grams per serving are 36

Ingredients you will need to prepare for this food:

  • 2 ounces of sliced turkey
  • 1 slice of cheddar cheese
  • 1 slice of tomato
  • 1/2 cup of pea pods
  • 2 slices of whole-grain bread
  • Cooking spray
  • 2 tablespoons of low-fat ranch dressing

Step by step directions to make this food:

  • You make sandwich with cheese, bread, turkey and tomato
  • You coat a skillet with the cooking spray
  • You toast sandwich for roughly 3 minutes on every side, until you see cheese is melted and bread is golden brown
  • You serve with pea pods & ranch dressing.

Nutrition Information

This food is about 403 cal, 19 grams total fat (7 grams sat. fat), 36 grams carb (5 grams fiber), and 23 grams pro

See more: Paleo Diet For Weight Loss Success – Delicious Dishes For Women

3. Pizza Burger

weight loss meal plan

Make 1 serving

Carb grams per serving are 51

Ingredients you will need to prepare for this food:

  • 1 hamburger bun, whole-grain
  • 1 vegetarian burger
  • 1 slice of part-skim mozzarella cheese
  • 2 tablespoons of canned pizza sauce
  • 1 small apple
  • 2 tablespoons of chopped fresh basil

Step by step directions to make this food:

  • You warm burger & you place on bun
  • You top with cheese and pizza sauce
  • You microwave sandwich for about 20 – 30 seconds until cheese is melted
  • You add fresh basil.
  • You serve with 1 small apple on the side.

Nutrition Information

This food is about 402 cal, 13 grams total fat (5 grams sat. fat), 51 grams carb (9 grams fiber), and 25 grams pro

See more: Metabolism Boosting Foods For Breakfast & For Fast Weight Loss

4. Meatball Sandwich

weight loss meal plan

Make 1 serving

Carb grams per serving are 50

Ingredients you will need to prepare for this food:

  • 1 hot-dog bun, whole-grain
  • 4 meatballs
  • 1/2 cup of sliced green pepper
  • 2 tablespoons of spaghetti sauce
  • 1 medium orange
  • 2 tablespoons of grated parmesan cheese

Step by step directions to make this food:

  • You warm meatballs in microwave
  • You place on bun with peppers and sauce, and you sprinkle with cheese.
  • You warm sandwich in a microwave for about 20 to 30 seconds.
  • You serve some orange slices on the side.

Nutrition Information

This food is about 390 cal., 12 grams total fat (3 grams sat. fat), 50 grams carb (10 grams fiber), and 26 grams pro.

See more: 60 Healthiest Foods For Losing Weight

5. Chili & Chips

weight loss meal plan

Make 1 serving

Carb grams per serving are 44

Ingredients you will need to prepare for this food:

  • 1 1/2 cups of frozen broccoli
  • 1/4 cup of crushed corn chips
  • 3 tablespoons of shredded cheddar cheese
  • 1 cup of vegetarian chili or canned turkey

Step by step directions to make this food:

  • You mix together chili and broccoli
  • You microwave for roughly 5 minutes, until you see broccoli is tender.
  • You top chili mixture with crushed chips and shredded cheese

Nutrition Information

This food is about 406 cal, 14 grams total fat (6 grams sat. fat), 44 grams carb (14 grams fiber), and 31 grams pro

See more: 23 Weird Ways To Lose Weight Fast In A Week Without Exercise

The next part of this writing will show you top 5 dinner food recipes for a weight loss meal plan, so continue reading to know more details.

III. Healthy Weight Loss Meal Plan For Women – Dinner Food Recipes

Here are top healthy, delicious & easy weight loss food recipes for dinner:

1. Italian Sausage & Veggie Pasta

weight loss meal plan

Make 1 serving

Carb grams per serving are 71

Ingredients you will need to prepare for this food:

  • 2 ounces of whole-wheat pasta, uncooked
  • 1/2 cup of spaghetti sauce
  • 1 Italian-style chicken sausage that is pre-cooked and sliced into rounds
  • 1/2 cup of chopped mushrooms
  • 2 garlic cloves, minced
  • 1/2 cup of chopped onions
  • 2 tablespoons of grated Parmesan cheese
  • 1/2 cup of chopped zucchini

Step by step directions to make this food:

  • You cook pasta as said by package directions
  • You heat spaghetti sauce, garlic, sausage and vegetables for roughly 12 minutes, until you see veggies are tender.
  • You top pasta with this sauce mixture and you sprinkle with cheese.

Nutrition Information

This food is about 494 cal., 13 grams total fat (5 grams sat. fat), 71 grams carb. (6 grams fiber), and 31 grams pro

See more: Mediterranean Diet Plan To Lose Weight

2. Steak & Pepper Tacos

weight loss meal plan

Make 1 serving

Carb grams per serving are 61

Ingredients you will need to prepare for this food:

  • 1 teaspoon of cumin
  • 1 tablespoon of olive oil
  • 3 ounces of steak strips
  • 1 garlic clove, minced
  • 3/4 cup of sliced green bell peppers
  • 1/2 cup of sliced onion
  • 3/4 cup of sliced red bell peppers
  • 4 tablespoons of salsa
  • 2 whole-grain tortillas (6 – inches)
  • 2 tablespoons of low-fat sour cream

Step by step directions to make this food:

  • In a skillet, you sauté olive oil, garlic and cumin for 1 minute
  • You add steak strips & you cook about 5 minutes
  • You add pepper & onion slices
  • You cook for 8 minutes more
  • You place this mixture in tortillas & fold
  • You top with salsa & sour cream

Nutrition Information

This food is about 504 cal., 23 grams total fat (6 grams sat. fat), 61 grams carb. (9 grams fiber), and 28 grams pro.

See more: The 3 Week Diet book

3. Stuffed Chili & Cheese Potato

weight loss meal plan

Make 1 serving

Carb grams per serving are 61

Ingredients you will need to prepare for this food:

  • 1/2 cup of turkey or vegetarian chili
  • 1 medium potato
  • 1/4 cup of shredded cheddar cheese
  • 2 cups of frozen broccoli

Step by step directions to make this food:

  • You microwave potato for roughly 7 minutes.
  • You wrap it in foil & you let it sit for 5 minutes.
  • Then, in a pot, you warm chili & broccoli.
  • You cut potato lengthwise
  • You top with chili mixture & you sprinkle with cheese.

Nutrition Information

This food is about 499 cal., 14 grams total fat (7 grams sat. fat), 71 grams carb. (18 grams fiber), and 30 grams pro

4. Cajun Chicken With Dirty Rice

weight loss meal plan

Make 1 serving

Carb grams per serving are 65

Ingredients you will need to prepare for this food:

  • 2 teaspoons of olive oil
  • 4 ounces of chicken breast
  • 2 garlic cloves, minced
  • 1 green bell pepper, diced
  • 1 teaspoon of dried Cajun seasoning
  • 1 cup of chopped onion
  • 3/4 cup of precooked brown rice
  • 2 tablespoons of tomato paste
  • Few dashes of the Tabasco sauce to taste

Step by step directions to make this food:

  • You sprinkle 1 teaspoon of Cajun seasoning on 4 ounces of chicken breast & you bake or grill.
  • You add olive oil to skillet; you sauté garlic, onion, tomato paste, bell pepper and Tabasco for about 2 to 3 minutes.
  • You add pre-cooked rice and you sauté for 5 more minutes.
  • You serve chicken on rice.

Nutrition Information

This food is about 498 cal., 12 grams total fat (2 grams sat. fat), 65 grams carb. (9 grams fiber), and 34 grams pro

See more: 11 Fast & Easy Ways To Lose Weight For Teenagers That Really Work

5. Thai Peanut Noodle Bowl

weight loss meal plan

Make 1 serving

Carb grams per serving are 72

Ingredients you will need to prepare for this food:

  • 1 lime juice
  • 1 tablespoon of peanut butter
  • 1 garlic clove, minced
  • 2 cups of frozen stir-fry vegetables
  • 1 peeled and grated 1 – inch piece ginger
  • 2 scallions, sliced
  • 2 ounces of uncooked whole-wheat pasta
  • 1 tablespoon of chopped peanuts
  • 1/2 cup of frozen shelled edamame

Step by step directions to make this food:

  • You cook pasta as said by package directions
  • Then, in a skillet, you sauté lime juice, peanut butter, garlic and ginger for about 1 minute
  • You add edamame and vegetables & you cook for about 12 minutes until you see vegetables are tender; then, you pour over pasta.
  • You top with peanuts & scallions.

Nutrition Information

This food is about 498 cal., 17 grams total fat (2 grams sat. fat), 72 grams carb. (12 grams fiber), and 26 grams pro

See more: 19 Ways On How To Stay Motivated To Lose Weight Fast Everyday

IV. Healthy Weight Loss Meal Plan For Women – Appetizer Recipes

1. Artichoke Dip

weight loss meal plan

Serves 4

Ingredients you will need to prepare for this appetizer:

  • 1 cup of artichoke hearts
  • 1/2 tablespoon of black pepper
  • 2 cups of chopped spinach
  • 1/2 teaspoon of minced thyme
  • 1 cloves garlic, minced
  • 1/2 tablespoon of minced parsley
  • 1/2 cup of white beans, prepared
  • 1 tablespoon of Parmesan cheese
  • 1/4 cup of low-fat sour cream

Step by step directions to make this appetizer:

  • You mix all ingredients together.
  • You put in glass or ceramic dish
  • You bake at 350 f for 30 minutes.
  • You serve with a whole-grain bread, vegetables or crackers for dipping.

Nutrition Information

This appetizer is about 94 cal/per serving

2. Avocado Dip

weight loss meal plan

Serves 2

Ingredients you will need to prepare for this appetizer:

  • 1/4 cup of fat-free sour cream
  • 1/2 teaspoon of chopped onion
  • 1/16 teaspoon of hot sauce
  • 1/2 peeled, pitted and mashed ripe avocado

Step by step directions to make this appetizer:

  • In a small bowl, you combine onion, sour cream, hot sauce & avocado.
  • You mix to blend these ingredients evenly.
  • You serve with sliced vegetables or baked tortilla chips.

Nutrition Information

This appetizer is about 85 cal/per serving

V. Healthy Weight Loss Meal Plan For Women – Beverage Recipes

1. Frosty Almond Date Shake

weight loss meal plan

Make 2 servings

Ingredients you will need to prepare for this beverage:

  • 1/6 cup of chopped pitted dates
  • 1 tablespoon of warm water
  • 1 cup of chilled vanilla almond milk
  • 1/4 cup of dairy yogurt or fat-free vanilla soy
  • 1/2 very ripe frozen banana
  • 2 ice cubes
  • 1/16 teaspoon of ground nutmeg and extra for garnish

Step by step directions to make this beverage:

  • You put the dates in a small bowl & you sprinkle with warm water.
  • You let soak for about 5 minutes to soften and you drain.
  • In a blender, you combine the dates, yogurt, banana, almond milk, ice cubes & 1/16 teaspoon of nutmeg.
  • You blend until you see it is smooth and frothy, roughly 30 seconds.
  • You pour into tall, chilled glasses & garnish them with one dusting of nutmeg.

Nutrition Information

This beverage is about 142 cal/per serving

2. Fresh Fruit Smoothie

weight loss meal plan

Serves 2

Ingredients you will need to prepare for this beverage:

  • 1/2 cup of fresh pineapple
  • 1/4 cup of cantaloupe or other melon
  • 1/2 cup of fresh strawberries
  • Juice of 1 orange
  • 1/2 cup of water
  • 1/2 tablespoon of honey

Step by step directions to make this beverage:

  • You remove rind from pineapple & melon.
  • You cut into chunks.
  • You remove stems from strawberries.
  • You refrigerate ingredients instantly to save until later.
  • If you are ready to serve, you place all these ingredients in a blender and you puree until smooth.
  • You serve cold.

Nutrition Information

This beverage is about 72 cal/per serving

See more: 11 Healthy Fat Burning Smoothie Recipes: Smoothies For Fat Loss

To see all of our writings about the weight loss diets, tips to lose weight and weight loss exercises, go to our main Weight Loss page. After reading the writing of a healthy weight loss meal plan that is specifically designed for women and a wide range of healthy weight loss food recipes for breakfast, lunch, and dinner, hope that this writing helps you understand more about benefits of foods for weight loss and cook a lot of delicious meals for better weight loss results. However, it is solely for the informational purpose and it is not intended to give medical advice. If you have any question, or you know another weight loss meal plan for women, please leave it below.

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