Fat Burning Meal Plan for Women: Easy And Effective

Fat burning meal plan for women
An omelet has not only proteins, but if prepared well, it is delicious

Fat Burning Meal Plan for Women: Easy And Effective

Today I am going to show you a basic fat burning meal plan for women. The dishes are easy to prepare, the ingredients are easy to get, they are tasty, you will feel better after a short amount of time, and most of all you will see the effects in the mirror. This is a general nutrition plan which is independent of your age, weight, and your physical condition. It will help you to lose weight, burn fat, increase your energy, concentration, overall fitness, and well-being.

Fat Burning Meal Plan for Women
Start your day with oatmeal

Please don´t forget that in combination with a healthy nutrition you need to follow also a workout plan and do sports a few times a week in order to achieve your goals of getting in shape and lose fat. You need to do both if you want to change your lifestyle permanently.

The following is a sample meal plan, depending on your age, weight, height, and physical condition it changes.

Fat Burning Meal Plan for Women

07:00 a.m.

After waking up try to drink about 0.5 Liter of water, wait for 20 min and start having your breakfast which is:

A cup of oatmeal with chia seeds and  skimmed milk  + 1 Omega 3 tablet

09:30 a.m.

After more or less two hours and two hours and a half  eat your second breakfast which is:

Between one and two slices of whole wheat bread with omelet (2 egg whites and half a yolk)

Fat Burning Meal Plan for Women
An omelet is not only full of proteins but if prepared well, it is delicious!

11:00 a.m.

Before midday you should eat fruit and nuts, that helps your digestion before lunch

2-3 pieces of fruit + a hand full of nuts (not toasted and without salt) + one or two spoons of protein powder!

13:00 p.m.

For lunch, you can eat carbohydrates and if you have the option to choose whole grain or gluten free rice and pasta, much better.

Rice/Pasta/Potato with vegetables or a mixed salad +  lean meat or grilled fish (i.e. salmon)

15:30 p.m.

We need to make sure to eat enough proteins, as they help us to build our muscles and speed up our metabolism. I take on a tablet of Omega 3 in the afternoon to ensure that my body is supplied with it during the whole day. In this case, it would be like this….

One nonfat yogurt + 1 Omega 3 tablet


After working out.

We should eat some fruit after working out, in order to increase our insulin levels. Our body has used a lot of his energy and our muscles need to recover. During the first 30 minutes after our workout is the best time as our body absorbs better the nutrients.  If you don´t feel hungry, just skip it and wait for your dinner.

A banana (optional)

20:30 p.m.

For dinner, you can have….

Boiled or cooked vegetables (brocolí, kale, cabbage, spinach), with grilled fish or lean white meat (chicken, turkey)

fat burning meal plan for women
Grilled fish is rich in Omega 3 and provides important proteins

The fibers in the vegetables will help you digesting faster and supplies you with a lot of vital minerals. Fish has proteins and Omega 3, fatty fish like salmon has the highest levels of it. White meat like chicken and turkey is very low in fat and very high in proteins. If you can don´t eat the skin of it as it is pure fat. Don´t use so much fat when you grill, and use high-quality olive oil (cold pressed if possible). Use a paper towel so it absorbs the excess oil in the pan.

21:30 p.m.

Drink a relaxing infusion or tea

22:30 p.m.

Before going to bed drink a glass of skimmed milk together with a spoon of the Sunwarrior protein shake. Click here to see my review about it! This means more proteins for your body before going to sleep. Whilst sleeping your muscles can use them very well after a hard day of working out.

What you should also take care of is that you don´t eat any deep fried food, it has too many calories and could destroy all your hard work. If you can´t avoid it, overcome it and stick again to your plan. Keep drinking water and tea during the whole day. Take care of not using so much sugar, also in your coffee. You can use a sweetener like Stevia but also in moderation.

Maybe you have seen that there are no carbohydrates in your dinner.

The reason for this is that our body converts the carbohydrates into sugar. The first thing that our body burns is sugar and after that the fat. It needs about eight hours to burn one meal with carbohydrates. If you eat them for dinner and go to bed afterward, during the eight hours of sleep our organism is burning the sugar. If you have dinner with vegetables and proteins our body can burn the fat cells whilst you are sleeping. Many women told me that at night they are most hungry and that it is very difficult to let the carbohydrates out. They are giving you the feeling of being full faster than proteins.

fat burning meal plan for women
One or two days a week you can eat some piece of chocolate

The key is to accustom yourself to this new form of nutrition.

If you have a closer look, till dinner you have enough carbohydrates in your plan. For dinner, you won´t be so hungry and you won´t have the need to eat them because you already had them. It is a matter of change the timing. You can eat more in the morning and lunch, and eat less for dinner. The good thing about it is when you already are used to it you won´t have any cravings during the day. This is no diet, but it is a nutrition plan. You don´t need to relinquish anything.

The compromise with yourself is to follow this plan from Monday till Friday and on Saturday and Sunday, you can eat whatever you want in moderation. Chocolate, Pizza, Burgers, and Pasta are ok. Obviously, if you stick to the plan on the weekend also, the effect of losing weight will be faster. At more advanced levels it is even necessary to have cheat meals once a week, but this is not the case now.

If you need an extra boost of protein because you don’t have time to prepare all the meals Click here to go directly to my product review about the best protein powder for vegetarian women!

This is all for now. I hope that you have enjoyed reading this article and if you have any questions, leave a comment below and I will be more than happy to answer you.

Ciao for now!

Talk to you soon.




  1. Hi Simon, I noticed that you advocate two rounds of breakfast which is something that I’ve been practicing lately. I usually get up at around 6 and by 6.30 a.m. I am usually hungry. I used to take very heavy breakfast and ended up feeling very sleepy by 10 a.m. Not good for working.

    Now, I take light breakfast for round 1 and a slightly heavier one for round 2. I like your idea of taking some fruits before midday otherwise, there’s a tendency to consume too much carb which again, will make you very sluggish throughout the day.

    • Dear Cathy,

      thank you very much for your comment. The idea of having two breakfasts is exactly what you say. Through speeding up your metabolism you burn fat and at the other hand you won´t feel sleepy because your body don´t needs all the blood in your stomach to do the digestion.

      Good observation, the fruit before midday provides your body with fruit sugars which will avoid feeling sluggish throughout the day, besides of providing you with essential vitamins to make you feel fitter and better.

      Thank you very much for your comment on this post.

      Have a great day!


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