7-Day Weight Loss Meal Plan for Women — Calorie & Protein Guide
A flexible, real-food plan with clear calorie and protein targets, shopping list, swaps, and meal prep tips.
Introduction
If you want to lose weight without feeling hungry all the time, this plan is for you. It is built around real food, simple recipes, and clear targets for calories and protein. You will find a full 7-day menu, a shopping list, swaps, and tips to make meal prep easy. This is not a quick fix. It is a practical, flexible plan that helps you form better daily habits.
Before we start, remember this is general guidance. If you have medical conditions, are pregnant, breastfeeding, or taking medication, talk with a doctor or registered dietitian first.
How this plan works — simple rules
- Pick a daily calorie target that fits your goals and activity. For most women aiming for steady weight loss, choose one of these tiers:
- Low calorie plan: 1200 to 1400 kcal per day (for smaller women or low activity)
- Moderate plan: 1400 to 1600 kcal per day (most active choice for steady loss)
- Higher calorie plan: 1600 to 1800 kcal per day (for active women or higher starting weight)
- Aim for a protein goal every day to protect muscle and keep you full. Target about 1.2 to 1.6 g of protein per kg of body weight — for example, a 60 kg woman would aim for roughly 72 to 96 g protein per day. If you prefer simpler numbers, aim for 80 to 120 g protein daily.
- Space protein across meals. Try to get 20 to 35 g protein at breakfast, lunch, and dinner. Add a protein-rich snack if needed.
- Focus on whole foods: lean proteins, whole grains, beans, fruits, vegetables, nuts and seeds, and healthy fats in small amounts.
- Drink water, get sleep, and move daily. Even a 30 minute brisk walk helps.
Quick note on calorie math
To lose roughly 0.5 kg per week you need about a 500 kcal daily deficit from your maintenance calories. Maintenance varies person to person. If you are unsure, start with the moderate plan and adjust after two weeks depending on weight change and energy.
The 7-Day Meal Plan
Calories and protein shown are approximate values. Use them as a guide for portion sizes.
Day 1 — Fresh and filling
| Meal | Details | Approx |
|---|---|---|
| Breakfast | Greek yogurt 150 g, 1 boiled egg, 40 g rolled oats, 50 g berries | 360 kcal, 26 g protein |
| Lunch | Grilled chicken salad — 100 g chicken, mixed greens, cherry tomatoes, 1 tbsp olive oil, 1/3 cup cooked quinoa | 370 kcal, 33 g protein |
| Snack | Apple and 20 g almonds | 210 kcal, 4 g protein |
| Dinner | Baked salmon 120 g, roasted broccoli and carrots, small roasted sweet potato | 500 kcal, 27 g protein |
| Day total approx: | 1440 kcal, 90 g protein | |
Day 2 — Smooth and simple
| Breakfast | Protein smoothie — protein powder, 1 banana, spinach, 1 tbsp flaxseed, 200 ml unsweetened almond milk | 340 kcal, 24 g protein |
| Lunch | Turkey & avocado wrap — whole wheat tortilla, 100 g turkey breast, 1/4 avocado, mixed greens | 360 kcal, 25 g protein |
| Snack | Cottage cheese 100 g with cucumber slices | 110 kcal, 11 g protein |
| Dinner | Tofu stir-fry — 150 g firm tofu, mixed veg, 1/2 cup brown rice, light soy & garlic sauce | 480 kcal, 22 g protein |
| Day total approx: | 1290 kcal, 82 g protein | |
| Tip: Add a small handful of mixed nuts if you want closer to 1400–1500 kcal. | ||
Day 3 — Mediterranean vibe
| Breakfast | Omelette — 2 eggs, spinach, mushrooms, 1 slice whole grain toast | 350 kcal, 22 g protein |
| Lunch | Chickpea salad — 1 cup cooked chickpeas, cucumber, tomato, parsley, lemon juice, 1 tsp olive oil | 420 kcal, 15 g protein |
| Snack | Greek yogurt 100 g with a few berries | 120 kcal, 10 g protein |
| Dinner | Grilled shrimp 120 g, zucchini noodles, cherry tomatoes, small side of couscous | 490 kcal, 28 g protein |
| Day total approx: | 1380 kcal, 75 g protein | |
Day 4 — Comfort and protein
| Breakfast | Overnight oats — 40 g oats, 150 g Greek yogurt, 1 tbsp peanut butter, 30 g banana | 380 kcal, 24 g protein |
| Lunch | Lentil soup with a side salad and 1 slice whole grain bread | 420 kcal, 20 g protein |
| Snack | Hard boiled egg and carrot sticks | 110 kcal, 7 g protein |
| Dinner | Turkey meatballs, tomato sauce, 3/4 cup cooked whole wheat pasta, side spinach salad | 520 kcal, 34 g protein |
| Day total approx: | 1430 kcal, 85 g protein | |
Day 5 — Light and bright
| Breakfast | Smoothie bowl — protein powder, frozen berries, 20 g granola | 360 kcal, 25 g protein |
| Lunch | Salmon salad — canned salmon 100 g, mixed greens, 1 tbsp olive oil, lemon | 380 kcal, 28 g protein |
| Snack | Handful of edamame 100 g | 120 kcal, 11 g protein |
| Dinner | Stir-fried chicken 100 g, mixed peppers, 1/2 cup brown rice | 500 kcal, 30 g protein |
| Day total approx: | 1360 kcal, 94 g protein | |
Day 6 — Weekender fuel
| Breakfast | Two eggs scrambled, 1 slice whole grain toast, tomato slices | 330 kcal, 20 g protein |
| Lunch | Quinoa bowl — 3/4 cup cooked quinoa, 1/2 cup black beans, corn, salsa, small scoop avocado | 420 kcal, 15 g protein |
| Snack | Protein bar or Greek yogurt 150 g | 180–220 kcal, 15–20 g protein |
| Dinner | Grilled lean steak 100 g, mixed greens, roasted asparagus, small baked potato | 530 kcal, 32 g protein |
| Day total approx: | 1460–1500 kcal, 82–87 g protein | |
Day 7 — Reset and recharge
| Breakfast | Protein pancakes — protein powder, 1 egg white, 30 g oats, 50 g blueberries | 350 kcal, 28 g protein |
| Lunch | Tuna salad — canned tuna in water 100 g, mixed greens, boiled egg white, lemon dressing | 360 kcal, 35 g protein |
| Snack | Orange and 15 g walnuts | 150 kcal, 3 g protein |
| Dinner | Vegetable and chickpea curry, 1/2 cup brown rice, side salad | 520 kcal, 18 g protein |
| Day total approx: | 1380 kcal, 84 g protein | |
Shopping list for the week
- Protein sources
Chicken breast, salmon, canned tuna, lean turkey, tofu, Greek yogurt, eggs, cottage cheese, beans and lentils, protein powder (optional)
- Carbs and fibers
Rolled oats, whole wheat bread or wraps, brown rice, quinoa, sweet potatoes
- Fruits and vegetables
Berries, bananas, apples, oranges, spinach, mixed salad greens, broccoli, carrots, peppers, zucchini, tomatoes
- Healthy fats
Olive oil, avocado, nuts, seeds, peanut or almond butter - Pantry
Canned chickpeas, canned black beans, low sodium soy sauce, spices, garlic, onions, light dressings
Meal prep tips that save time
- Cook proteins in bulk once or twice per week. Grill or bake chicken for quick salads and bowls.
- Cook a large pot of brown rice or quinoa and portion it for the week.
- Chop vegetables in advance and store them in containers to make salads and stir-fries quick.
- Portion snacks like nuts, edamame, and yogurt into single servings to avoid overeating.
- Use frozen fruits and vegetables to save money and reduce waste.
- Keep sauces and dressings light and measured. A tablespoon of oil adds about 120 kcal.
Simple recipe ideas
Greek yogurt bowl
150 g Greek yogurt, 30 g oats, 50 g berries, 1 tsp honey, a few chopped nuts. Stir and enjoy.
Quick chicken salad
100 g grilled chicken, mixed greens, cherry tomatoes, cucumber, 1 tbsp olive oil and lemon juice.
Tofu stir-fry
Stir fry tofu, bell peppers, snap peas, garlic and ginger. Add 1 tbsp soy sauce and a squeeze of lime. Serve with 1/2 cup cooked brown rice.
Swaps and alternatives
- No fish? Swap with chicken, turkey, or beans.
- No dairy? Use plant-based yogurt and dairy free protein powder.
- Prefer vegetarian? Replace meat with tofu, tempeh, legumes, and extra eggs.
- Need more calories? Add a small serving of nuts, a whole grain roll, or larger portions of rice or pasta.
Tracking progress and adjusting
- Weigh yourself once per week under the same conditions for consistent tracking.
- If your weight stalls after two weeks, reduce daily calories by 100–150 kcal or increase activity slightly.
- If you feel low energy, raise calories by 100–200 kcal and prioritize protein.
- Track not just weight, but how your clothes fit, your energy levels, and strength in workouts.
Exercise and recovery
Cardio and strength training help speed fat loss and preserve muscle. Aim for two to three strength sessions per week and 150 minutes of moderate activity per week. Rest days matter. Sleep eight hours if possible. Recovery helps hormone balance and hunger control.
Final tips for success
- Plan meals each week and shop with a list.
- Eat protein early in the day to reduce cravings.
- Hydrate. Thirst can feel like hunger.
- Be patient. Aim for small consistent wins.
- Track progress and adjust slowly.
If you want tools to calculate your ideal calorie target, protein goal, or track body fat and BMR, try helpful calculators at NutriFitCalc. These can make tailoring the plan to your body much easier.
Will I lose weight on this plan?
Most people lose weight at a steady pace if calories create a consistent deficit. Results vary by starting weight, activity, and adherence.
Can I repeat the plan?
Yes. Repeat for multiple weeks, and rotate recipes to prevent boredom.
Is 1200 kcal too low?
1200 kcal can work for some women with low body weight and low activity, but many will feel hungry. If you feel weak, raise calories. Aim for sensible, sustainable changes.
Do I need supplements?
Supplements are optional. Protein powder, vitamin D, or a multivitamin can fill gaps, but whole foods come first.
⚠️ Disclaimer
This plan is for educational and general wellness use. It is not medical advice. If you are pregnant, breastfeeding, have a medical condition, or take medication, consult a qualified healthcare provider before following this or any weight loss meal plan.