Sample meal plan for weight loss (woman 65-75 kg bodyweight)

25-09-2015
 / 4.6
Please log in to rate this article! Log in/Registration

Here comes a meal plan that will be the perfect fit for a female with a bodyweight of 60 kgs. Moderate protein and carbs with a little fat, no fancy here. The amount of carbs is just right for the start of your diet: it's plenty for training with weights, but just enough so you can easily achieve a calorie deficit which is a crucial part of your diet.


Sample meal plan for weight loss (woman 65-75 kg bodyweight)
  Weight Protein Carbohydrates Fat Calories
- 07:00:00 65g 24,9g 14,3g 18,4g 331kcal
1. Oatmeal 20g 2,9g 12,9g 1,4g 77kcal
2. Flaxseed oil 15g 0,0g 0,0g 15,0g 140kcal
3. Scitec Nutrition 100% Whey Protein Professional 30g 22,0g 1,4g 2,0g 115kcal
- 09:00:00 90g 15,6g 31,3g 0,6g 198kcal
1. Rice 40g 3,2g 31,0g 0,1g 141kcal
2. Chicken breast fillet 50g 12,4g 0,3g 0,5g 56kcal
- 12:00:00 90g 15,6g 31,3g 0,6g 198kcal
1. Rice 40g 3,2g 31,0g 0,1g 141kcal
2. Chicken breast fillet 50g 12,4g 0,3g 0,5g 56kcal
- 15:00:00 90g 15,6g 31,3g 0,6g 198kcal
1. Rice 40g 3,2g 31,0g 0,1g 141kcal
2. Chicken breast fillet 50g 12,4g 0,3g 0,5g 56kcal
- 19:00:00 250g 15,2g 4,3g 1,1g 90kcal
1. Green salad 200g 2,8g 4,0g 0,6g 33kcal
2. Chicken breast fillet 50g 12,4g 0,3g 0,5g 56kcal
training 30g 22,0g 1,4g 2,0g 115kcal
1. Scitec Nutrition 100% Whey Protein Professional 30g 22,0g 1,4g 2,0g 115kcal
- 250g 19,0g 4,5g 0,9g 104kcal
1. Broccoli 200g 6,6g 4,2g 0,4g 48kcal
2. Chicken breast fillet 50g 12,4g 0,3g 0,5g 56kcal
 
Daily nutrition 865g 127,6g 118,1g 24,2g 1 233kcal
 
By calories
42.44% Protein
39.28% Carbohydrates
18.27% Fat
0.002% Other
Weight distribution
14.75% Protein
13.65% Carbohydrates
2.8% Fat
68.79% Other


Shop.Builder monthly most popular articles
Oatmeal is oat groats roughly ground or cut into small pieces, but sometimes it is first steamed then flattened and rolled. Quick-cook oatme...
Several scientific studies have demonstrated that the protein requirement is increased in the body of individuals living a physically active...
Free radicals, created during nutrition, damage cells in our bodies and has a critical role in severe illnesses such as neoplasia. Antioxida...
Below you can read about a small technical trick on the close grip bench press, which will hopefully help you feel this exercise in your tri...
Fast and easy recipe, without baking or cooking! Perfect solution for those who aren't familiar with protein powder, but craving for some he...
Yes, it does! Of course, you can think like Arnold, as he put it in Pumping Iron: “If I thought eating my own s**t would give me bigger mu...