Healthy Meal Plan for Females

Written by  Wednesday, 16 November 2016 16:52

One of the most challenging aspects of any diet can be knowing what to eat day in and day out. While flexible dieting is designed to be, well, flexible, some people may still struggle with knowing what to eat to satisfy each of their macros as accurately as possible.

This all gets easier with time and, like most new things, this takes practice. But, here are some meal suggestions that will help the beginner get started, or even give the veteran flexible dieter some meal suggestions that they may not have thought of.

The following meal plan lays out the first three days of a ten day meal plan is for a person requiring 2088 calories per day, with Macro totals of 222 g carbs, 170 g protein, and 58 g fat. Keep in mind that flexible dieting is highly customized to your individual statistics, so portion sizes in these meal plans will have to be adjusted to suit your macros.

Fitness Artist specializes in creating personalized diet programs to help our clients reach their fitness and weight loss goals. Click below to email us for more on the meal plan below, recipes, and how we can help tailor a plan to your individual macros. 

This email address is being protected from spambots. You need JavaScript enabled to view it.

 

This meal plan was designed by Fitness Artist Zack Feeney.

 

Day 1

 

Breakfast

·         Veggies scramble

·         2 kiwi fruits

·         23.1g protein, 16.8g fat, 34g carbs, 15g fiber

Snack

·         All Natural Vanilla Protein Shake

·         2 cups red grapes

·         36g protein, 3g fat, 54g carbs, 1.3g fiber

Lunch

·         Chicken Burrito

·         A large apple

·         44.2g Protein, 24.4g Fat, 59.3g Carbs, 18g Fiber

Snack

·         Large Banana

·         1.5g Protein, 0.4g Fat, 27.6g Carbs, 3.5g Fiber

Dinner

·         6 oz “jerk seasoned” grilled chicken breast

·         1 medium baked sweet potato

·         ½ tablespoon of butter

·         3 cups steamed broccoli

·         Homemade fruit sorbet

·         64.3g protein, 13.4g, 50g carbs, 17g fiber

 

Daily Macro Totals

·         Calories: 2,098

·         Protein: 169g

·         Fat: 58g

·         Carbs: 225g

·         Fiber: 56.8

 

 

Day 2

 

Breakfast

·         Cinnamon & Raisin Protein Oatmeal with Greek Yogurt

·         34g Protein, 6g Fat, 77.6g Carbs, 9.3g Fiber

Snack

·         Apple Pie Larabar

·         1 medium orange

·         5.3g Protein, 10g Fat, 33.5g Carbs, 8g Fiber

Lunch

·         Tuna and Kale Salad

·         36.4g Protein, 11g Fat, 16g Carbs, 4g Fiber

Snack

·         Banana Protein Shake

·         39.7g Protein, 2.4g Fat, 27.9g Carbs, 3.4g Fiber

Dinner

·         Low Carb Turkey Burgers (2 burgers)

·         ¾ cup non-fat frozen yogurt

·         50.5g Protein, 26g Fat, 64.4g Carbs, 6g Fiber

 

Daily Macro Totals

·         Calories: 2,039

·         Protein: 166.3g

·         Fat: 55.4g

·         Carbs: 219g

 

·         Fiber: 35g

 

 

Day 3

 

Breakfast

·         Spinach & Onion Omelet

·         2 strips crispy bacon

·         1 medium orange

·         27.9g Protein, 23.7g Fat, 24.4g Carbs, 6g Fiber

Snack

·         1 large apple-dipped in-1/2 cup vanilla nonfat Greek yogurt with 1 scoop vanilla protein powder mixed in.

·         28.6g Protein, 1.4g Fat, 39.8g Carbs, 5.9g Fiber

Lunch

·         4 oz. smoked salmon

·         1 cup brown rice crackers

·         Blueberry Protein Smoothie

·         Protein 72.5g, 7g Fat, 78.6g Carbs, 3.8g Fiber

Snack

·         1 large banana

·         Protein 1.5g, 0.4g Fat, 27.6g Carbs, 3.5g Fiber

Dinner

·         Grilled Chicken with Almond Alfredo (1 serving)

·         6 dried figs

·         45g Protein, 21g Fat, 46.8g Carbs, 14.4g Fiber

 

Total Macro Totals

·         Calories: 2,051

·         Protein: 175.5g

·         Fat: 53.5g

·         Carbs: 217g

·         Fiber: 32.2g