Sample meal plan for weight loss (woman 65-75 kg bodyweight)
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 intake
865g
127,6g
118,1g
24,2g
1 233kcal
By calories
Weight distribution