Weight-loss Meal Plan For Women – What I Eat In A Day

Weight-loss Meal Plan For Women – What I Eat In A Day


An ideal weight-loss meal plan for women

I often get asked what I eat in a day (and how I lost 40 Lbs). Here in this video, I’m showing you exactly what I ate in a day to lose weight – and what kinds of foods I eat when I’m trying to get into better shape. This is a slightly different take on my “What I eat in a day to lose weight” series that I have been sharing with you on my YouTube channel.

This is an example of an ideal weight-loss meal plan for women, or an “ideal” day of eating for maximum weight-loss.

These recipes are all healthy, can help to keep you fuller for longer, and can give you better sustained energy – and they can also help you to lose weight if they are incorporated into a balanced diet.

Hopefully you can get some kind of meal inspiration from this video, find some recipes that you’d like to try, or you can use this meal planning guidance as an example of what to eat in a day to lose weight.

I’ve also typed up the full recipes for you below – these recipes just serve me (they just serve 1).

When I’m trying to lose weight, I’ll usually eat 3 meals per day, and sometimes I’ll have a snack (depending on how active I’ve been, how hungry I am that day and how I feel that day).


I have based this day of eating and weight-loss meal plan on a 1400 calorie diet – and I am also showing you (in the video) how to adjust it slightly for a 1200 or a 1600 calorie diet.

Most women would generally need to consume between 1200-1400 calories in a day to lose weight in a healthy way. Sometimes a bit less (not less than 1100 cal) if they are very petite or very inactive – and sometimes a bit more (like 1500-1600 cal) if they have a very tall frame, a high starting weight or are very active each day.

I usually eat 1100-1400 calories a day to lose weight – depending on how active I have been that day. I am quite petite but I am also fairly active, but women with a taller frame, a higher starting weight (or women who are very active every day) may need to eat more to lose weight in a healthy way. I talk more about how to work out your personal calorie needs in my book.

You can also download my 3 day eating plan for weight-loss, if you want another example of what to eat in a day to lose weight. I’m currently giving it away for Free, so you can download it and check it out if you want to.

And you can also check out my “What I eat in a day to lose weight” video series on my YouTube channel, for more weight-loss meal inspiration.

I hope that you find this helpful!

Liezl Jayne xo

Here is the FREE 3 day eating plan for weight-loss that you can download here on my blog – this is what I used to lose 40 Lbs!



Breakfast: Ingredients

-1/2 medium banana (fresh or frozen)

-1/3 medium avocado

-1/2 cup frozen blueberries

-1/2 cup frozen raspberries (or mixed berries, or strawberries)

-1 Tablespoon dried acai powder (or puree to taste)

-optional: pinch vanilla extract/ ground vanilla powder

-optional: pinch cinnamon

-1/4 to 1/2 cup water (or to taste)

-optional: ice to taste (best to use frozen fruit)

-optional topping: 1/2 cup fresh strawberry slices

-optional topping: 10 raw cashew nuts

-optional to sweeten: 1 teaspoon 100% pure maple syrup

Breakfast: Method

-add the banana, avocado, frozen berries, acai powder, vanilla, cinnamon and water to a blender

-optionally add ice to taste (but it’s best to use frozen fruit to make it chilled)

-blend until smooth and then serve

-serve chilled in a bowl and top with fresh strawberry slices and raw cashew nuts (optional)

-eat with a spoon and enjoy!

Breakfast: Calories

Roughly 400 cal (including suggested toppings)



Lunch: Ingredients

-*2 boiled eggs (halved)

-1/2cup cooked quinoa

-1 medium tomato

-1/2 cup cucumber slices

-8 olives

-handful of fresh mixed greens or baby spinach

-a squeeze of fresh lemon juice

-1 teaspoon olive oil

-sea salt

-black pepper

Lunch: Method

-boil the eggs to your taste (I like to boil eggs for 6 to 7 minutes)

-serve the cooked boiled eggs on a plate (halved)

-rinse all of your fresh ingredients

-measure out and serve 1/2 cup of cooked quinoa on your plate

-serve a handful of leafy greens, sliced tomato, sliced cucumber and 8 olives on the plate too

-drizzle 1 teaspoon of olive oil and fresh lemon juice over the quinoa and leafy greens

-add sea salt and black pepper to taste

-eat and enjoy!

Lunch: Calories

Roughly 370 cal

*A replacement for the boiled eggs could be 1 x 100g skinless grilled chicken breast OR for a plant-based option you could use 1/3 of an avocado plus 8 raw walnut halves (both of these options contain roughly the same calories as 2 boiled eggs)



Snack: Ingredients

-1/8 cup chia seeds

-1/2 cup unsweetened almond milk (or milk of choice)

-1 teaspoon 100% pure maple syrup

-2 teaspoons cacao powder (raw cocoa)

-pinch of vanilla extract

-pinch of cinnamon

-1/2 medium banana

-a few fresh raspberries to garnish

Snack: Method

-mix the chia seeds and almond milk together in a glass or jar

-soak in the fridge overnight (or for a few hours)

-once soaked, stir in the cacao powder, cinnamon, vanilla and pure maple syrup

-pour the pudding into a bowl

-top with fresh banana slices and raspberries (optional)

-eat and enjoy!

Snack: Calories

Roughly 200-240 calories (dependant on toppings used)



Dinner: Ingredients

-1/2 cup cooked chickpeas

-1/2 cup cooked brown rice

-1/2 cup red bell pepper slices

-1 cup zucchini slices

-1 cup mushroom slices

-1 teaspoon cooking oil (I like to use macadamia oil)

-a squeeze of fresh lemon juice

-1 teaspoon Italian herb mix

-pinch onion powder

-sea salt

-black pepper

-*optional: fresh basil leaves or a handful baby spinach

Dinner: Method

-add 1 teaspoon cooking oil to a pan

-add the red bell pepper, zucchini and mushroom slices to your pan with sea salt, Italian herbs, black pepper and onion powder

-cook over a medium heat on the stove for a few minutes

-once the veggies are almost fully cooked, add the cooked brown rice and cooked chickpeas to the stir fry

-*optional: add a handful of fresh baby spinach

-cook on the stove for another few minutes to heat up the rice and chickpeas

-once cooked and heated, add a fresh squeeze of lemon juice

-*serve on a plate and top with fresh basil leaves (optional)

-eat and enjoy!

Dinner: Calories

**Roughly 340 cal

*Optional: You can top the stir fry with a few fresh basil leaves once cooked – or alternatively you can add a handful of fresh baby spinach to the stir fry, when you add the rice and chickpeas

**To make this dinner meal closer to 400 calories, you can easily add about 1/8 of an avocado (to make the meal roughly 400-420 calories total – and to add more healthy fats)

Take note: Please note that you should be in a healthy state before you decide to follow a new way of eating, or a calorie restricted diet. It’s always advised that you talk to your GP, doctor or health care professional to see if a new way of eating is suitable for your personal health needs.

Photos and video by Liezl Jayne Strydom – for liezljayne.com