Best Weight Loss Diet Chart For Female

Weight loss diet chart for female: A weight loss diet chart for a female is a plan for the kinds of foods that are suitable for her to consume when she is on a diet in order to enable her to lose weight.

It is a chart that offers healthy meals that are rich in nutrients and supply very few calories needed by a woman’s body while taking the density of her preference into consideration. guru weight loss diet chart for female Here are the key components of a weight loss diet chart for a female:

Here is a comprehensive weight loss diet chart for females, including a daily meal plan, nutrition guidelines, and tips for a healthy weight loss journey:

Preparation of a weight loss diet chart will require the subject’s basic information such as age, current weight, height, physical activity level or work intensity, and health complications if any.

The diets must also embrace some form of portion control in addition to reduction of calories in the meals. veg weight loss diet chart for female. diet to lose 7 pounds in 10 days Below is a general diet chart that may be applicable depending on the case of weight loss and body type.

Weight loss diet chart for female at home

Here is a sample weight loss diet chart for a female at home, with full details:

Morning /breakfast time is 7:00 am in the morning to 8:00 in the morning.

1. Monday, Wednesday, Friday: Oatmeal with banana and honey is one of the best ways to kick start your day as it is very healthy for your body.

• 1 cup cooked oatmeal
• 1 medium banana, sliced
• 1 tsp honey

2. Tuesday, Thursday: Now, that is healthy because it has Scrambled Eggs and Whole Wheat Toast, plus Avocado on the side.

• 2 scrambled eggs
• 2 slices of whole wheat bread toaster
• 1/2 avocado, mashed

3. Saturday, Sunday: Greek Yogurt with Berries and Granola

• 1 cup Greek yogurt
• 1/2 cup mixed berries; fresh or frozen is also acceptable.
• 2 tbsp granola
• Mid-Morning Snack or break can occur between ten in the morning up to eleven in the morning.
• Fresh fruits include; apple, orange banana among others.
• raw carrot sticks with Hummus which will be half a cup
• In between meals specially lunch, it is from 12:00 pm to 1:00 pm.

4. Monday, Wednesday, Friday: Using a stovetop grill, prepare chicken breast by grilling for about four to five minutes then flipping over to the other side until done, serve with brown rice and steamed mixed vegetables.

• 3 oz grilled boneless skinless chicken breast
• 1/2 cup cooked rice with a preference for brown rice but could be substituted with any other type of rice.
• 1 cup of mixed vegetables: / examples are broccoli, bell peppers and carrots.

5. Tuesday, Thursday: Roasted Whole Wheat Pita with Turkey Breast Meat and Avocado

• 1 whole wheat pita
• It should also contain 3 oz roasted turkey breast.
• 1/2 avocado, sliced

6. Saturday, Sunday: health and weight loss Lentil Soup with a Whole Wheat Bread for a Side Dish and a Salad

• Lentil soup: 1 cup of the cooked one.
• 2 slices low-fat whole wheat bread
• 3 cups peaches prepared with an herb oiled vinaigrette

7. At this time of the day the students would be expecting some form of snack, lunch period therefore being from 3:00pm-4:00 pm.

• Raw Almonds (1 oz or 23 nuts)
• Fruits as Apple Slices with Peanut Butter of 1 tablespoon
• Dinner (6:00 PM – 7:00 PM)

8. Monday, Wednesday, Friday: Grilled or Steamed salmon served with quinoa and steamed asparagus.

• 3 oz baked salmon
• 1/2 cup cooked quinoa
• 1 cup steamed asparagus

9. Tuesday, Thursday: Grilled Chicken Breast with Sweet Potato n Green Beans

• 3oz grilled chicken breast
• 1 small/medium sweet potato, baked
• Green beans steamed – 1 cup

10. Saturday, Sunday: September 5th Dish: Vegetable Stir Fry over Brown Rice and Tofu

• One cup of vegetables such as bell bell peppers, onions, mushrooms stir fried with tofu and brown rice.

Before going to bed treat (9:00 pm – 10:00 pm)

• Beverages
• Take water at least eight to ten glasses a day. Cardio Workouts
• Other types of fluid may include herbal tea, or green tea, which may also be taken alongside water.
  Food Portion Sizes
• Protein sources: recommend only 3-4 ounces cooked or raw per serving should be consumed.
• Complex carbohydrates: preferably for each serving, shooting toward 1/2 the cup when cooked or raw.
• Healthy fats: It is best to consume it in a moderate amount, about one to two tablespoons per serving.
• Fiber-rich foods: that most people should include at least 5 servings per day of these foods in their diets.

Read More: ACV for Losing weight

Tips

• Eat slowly and mindfully.
• Do not eat when watching television, using the computer or reading a book or doing other activities.
• Include exercise in your schedule by going for a walk at least half an hour every day.
• Go to bed on time every day (7- 8 hours).

10 kg weight loss diet chart for female

Below is a diet plan for a female, which contains approximately 1200-1500 calories per day and the right combination of protein, carbohydrates and fats.

10 kg weight loss diet chart for female However, the above is just an average diet plan and, therefore, requires a certain amount of tweaking depending on an individual’s daily calorie requirements and activities.

Monday

1. Breakfast: Low-fat oatmeal with banana, a tablespoon of honey: 300 calories, 20g of protein.

• 1 cup cooked oatmeal
• 1 medium banana, sliced
• 1 tsp honey

2. Snack: Crudités consisting of carrot sticks with hummus (100 calories, 5 grams of protein)

• 4-5 carrot sticks
• 2 tbsp hummus

3. Lunch: This can be prepared as well grilled chicken with quinoa and mixed vegetables and will contain 400kcal, 35g of protein.

• 100g grilled chicken breast
• 1 cup cooked quinoa
• 2/3 cup of vegetable of your choice that includes peppers, broccolis, cauliflower.

4. Snack: Berries and a small tub of greek yogurt (150 calories, 10g of protein)

• 6 oz Greek yogurt
• 1/2 cup berries (Strawberry, Blueberrie or Raisins etc)

5. Dinner: Grilled salmon accompanied with brown rice and boiled asparagu e(400, 30g)

• 100g baked salmon
• Half a cup of cooked brown rice can fit a day’s allowance of carbohydrates in moderation.
• 1 cup steamed asparagus

Read More: Treadmill Workout to Lose Weight

Tuesday

1. Breakfast: Avocado and boiled eggs on whole meal bread (350 cals, 18g protein)

• 2 slices whole-grain toast
• 1 medium avocado, mashed
• 2 eggs

2. Snack: Fried low fat cottage cheese with cucumber will provide 150 calories and contains 15g of protein.

• 1/2 cup cottage cheese
• 4-5 cucumber slices

3. Lunch: Grilled turkey and avocado wrap with side of Mixed greens (Cal: 450, Protein: 25g). ( Exercise To Reduce Belly Fat )

• 1 whole-grain tortilla
• 2 oz of turkey breast sliced
• 1/2 avocado, sliced
• Mixed greens

4. Snack: Sliced apples with almond butter, The above comes to 150 calories and 4 grams of proteins.

• 4-5 apple slices
• 2 tbsp almond butter

5. Dinner: Grilled, baked, roasted or stir fried chicken on brown rice and at least one vegetable serving (400 kcal, 30 g protein)

• 100g cooked chicken breast
• 1 cup consisted of cooked brown rice.
• Lots of people prefer to use 1 cup of bell peppers and broccoli and carrots.

Read Also: Foods to eat to lose weight in stomach

Wednesday

1. Breakfast: Spinach, banana & almond milk smoothie bowl (300 calories, 20 grams of protein).

• 2 cups spinach leaves
• 1 medium banana
• 1 cup almond milk
• Finally top with chopped almonds and shredded coconut

2. Snack: The hard-boiled eggs and cherry tomatoes at 120 calories, contain 6 gm of protein.

• 1 hard-boiled egg
• 4-5 cherry tomatoes

3. Lunch: Mix of grilled chicken breast, salad and whole-wheat crackers (350 calories, 30g protein)

• 100g grilled chicken breast
• Mixed greens
• 5-6 whole-grain crackers

Friday

1. Breakfast: Greek yogurt with honey and almonds; you get 15grams of protein from 250 calories of this meal.

• Half cup Greek yogurt
• Honey drizzle (optional)
• Almonds slivered or chopped

Saturday

Breakfast: Banana spinach almond milk smoothie with almond butter in it (350 calories,

Healthy diet chart for women’s weight loss

Here’s a sample healthy diet chart for women’s weight loss: (Gym Routine For Weight Loss )

Breakfast

1. Monday: Oatmeal and fruits: add nuts to transform your oatmeal to this delicious and healthy breakfast meal which has approximately 250 calories.

• 1 cup cooked oatmeal
• 1/2 cup mixed berries preferably fresh or thawed for freezing Kişkek Johnson, Johnson, and Miller-M demanding the incorporation of new components into the recipes included bananas, mixed berries and broccoli.
• 1 tablespoon chopped almonds

2. Tuesday: The third is a sweet breakfast meal containing 200 calories ordered as Greek yogurt with banana and honey.

• 6 ounces Greek yogurt
• 1 medium banana

1 tablespoon honey

3. Wednesday: Whole wheat toast with scrambled eggs and avocado portion control plates with 250 calories only. { meal ideas for your weight loss 

• 2 scrambled eggs
• 1 piece of toast, whole wheat
• 1/2 avocado, sliced

4. Thursday: Spinach banana almond milk 250 calories smoothie bowl

• 1 cup frozen spinach
• 1 medium banana
• 1 cup almond milk
• 1 tablespoon chia seeds
• Top with sliced almonds or any nuts of your preference and shredded coconut of your choice.

5. Friday: 70 % whole grain waffles with berry coulis and low fat vanilla yogurt (200 cal).

• 1 whole grain waffle
• ¼ cup of mixed berries with the option of fresh berries or the frozen kind.
• 6 ounces Greek yogurt

Read More: burns the most belly fat for Female

Lunch

1. Monday: Grilled tender lean chicken with steamed quinoa and roasted vegetables (400kcal).

• 4 Once again veggies and 4 ounces of grilled chicken breast.
• 1/2 cup cooked quinoa
• 200 grams of cooked vegetables like broccoli, carrots, peppers, or flavourful bushmelons.

2. Tuesday: Antipasto wrap with turkey and avocado along with mixed vegetables (350 calories).

• 1 whole wheat tortilla
• 2 ounces sliced turkey breast
• 1/2 avocado, sliced
• 1 cup mixed greens

3. Wednesday: Who said that nourishing meals cannot be low calorie? carefully planned diet Here is an example of a lentil soup with whole grain bread and a side salad with a total of 400 calories.

• 1 cup cooked lentils
• That would equal 2 slices of whole grain bread.
• Vinaigrette dressing 2 cups mixed greens

4. Thursday: Salmon whipped with brown rice and baked asparagus (400 Calories).

• 4 ounces grilled salmonWhite rice – 1/2 cup Cooked brown rice – 1/2 cup
• 1 cup steamed asparagus

Dinner

Mon: Grilled Chicken Breast with Roasted Sweet Potatoes and Green Beans; Calories: 400; 4 oz grilled chicken breast, 1 medium roasted sweet potato, 1 cup steamed green beans; Tue: Quinoa and Black Bean Bowl with Roasted Vegetables; Calories: 400; 1 cup cooked quinoa, 1 cup cooked black beans, 1 cup mixed roasted vegetables (Brussels sprouts, carrots, bell peppers); Wed: Baked Chicken Breast with Cauliflower Rice and Broccoli; Calories: 350; 4 ounces baked chicken breast

• 1 cup cauliflower rice
• 1 cup steamed broccoli

Read More: Healthy diet and exercise benefits

Snacks

• Fresh fruits and cut veggies with hummus (100-150 calories per serving)
• Raw almonds or cashews (100-150 calories per ounce)
• Greek yogurt with frozen berries and a scoop of protein powder (150-200 calories per serving)

Tips

• Drink at least 8-10 glasses of water per day.
• Do some form of physical activities like walking or jogging for at least 30 minutes each day.

Main Goal

• A very important goal to meet is that of a well-balanced diet, weight loss diet chart for female vegetarian full of different food groups such as lean proteins, whole grains, fruits, vegetables, and healthy fats.
• Monitor your calorie intake so you are below your daily limit.
• Measure the amount of food you take in; do not over-extend yourself.
• Ensure you have enough sleep every night to back your efforts.

Macro Breakdown

• Calories: 1500-1800 calories per day
• Fat: 40-60 grams per day
• Carbohydrates: 150-200 grams per day

Read More: Protein To Eat After Workout Female

Note: The above diet chart is one example meal planning and may not be suitable to everyone. Therefore, it would be advisable to take medical or professional recommendations from a healthcare provider or registered dietitian to find the right meal plan for your needs.