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

25-09-2015
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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

Weight distribution

  • 42.44% Protein
  • 39.28% Carbohydrates
  • 18.27% Fat
  • 0.002% Other
  • 14.75% Protein
  • 13.65% Carbohydrates
  • 2.8% Fat
  • 68.79% Other