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

Ps. I have a second weight-loss meal plan blog post and video for you (here) – hope you enjoy!

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 cup rolled oats (dry)

-1 + 1/2 cups water

-1 teaspoon cold-pressed coconut oil

-pinch cinnamon

-optional: 1 teaspoon raw coconut sugar (or another healthy sweetener)

-1 medium banana

-1 Tablespoon unsweetened peanut butter

Breakfast: Method

-bring the dry oats and water to a boil in a pot on the stove

-simmer for 10-15 minutes until cooked

-mix the cooked oats with 1 teaspoon coconut oil, cinnamon and pure coconut sugar (optional)

-serve in a bowl and top the oats with 1 Tablespoon unsweetened peanut butter and fresh banana slices

-eat and enjoy!

Breakfast: Calories

Roughly 400 cal (including suggested toppings)

*Tea in photo is plain rooibos tea (unsweetened and black) – just in case you were wondering!



Lunch: Ingredients

-*2 slices bread (100% whole rye, wholegrain gluten-free or wholegrain)

-1/3 avocado

1/3 cup cooked chickpeas (or canned,and rinsed)

-1 medium tomato

-small handful fresh baby spinach

-a squeeze of fresh lemon juice

-sea salt

-black pepper

-a sprinkle of Italian herb mix (optional)

Lunch: Method

-lightly toast the bread (optional)

-in a bowl, roughly smash the chickpeas with a fork

-add fresh lemon juice, sea salt, black pepper and Italian herbs to the chickpeas

-add 1/3 of an avocado to the ingredients, smash and mix again with a fork

-spread the mix over one slice of bread

-slice the tomato, and add a few slices on top of the mix

-add a few fresh spinach leaves on top of the tomato slices

-finish off the sandwich with the 2nd slice of bread

-cut sandwich in half (optional)

-eat and enjoy!

Lunch: Calories

Roughly 400 cal (depending on bread used)

*This recipe and calorie estimate is based on each slice of bread being roughly 100 calories



Snack: Ingredients

-1 Tablespoon tahini

-a squeeze of fresh lemon juice

-sea salt

-black pepper

-a sprinkle of Italian herb mix (optional)

-pinch of cayenne pepper (optional)

-1 to 3 teaspoons warm water

-1 medium carrot

-1 or 2 cups cucumber slices

-1 cup cherry tomatoes

-1 celery stick

Snack: Method

-in a small bowl, mix the tahini with the lemon juice, sea salt and black pepper

-optionally add some Italian herb mix and a tiny pinch of cayenne pepper

-add 1 to 3 teaspoons of warm water and mix again

-chop the veggies into slices and serve on a plate

-dunk the veggie sticks and cherry tomatoes into the dip


Snack: Calories

Roughly 200 cal



Dinner: Ingredients

-1 x 100g skinless chicken breast piece

-1 medium sweet potato

-1 teaspoon tahini

-veggies to steam (I used broccoli and zucchini)

-sea salt

-black pepper

-fresh lemon juice

-Italian herb mix

-1/2 teaspoon cooking oil (I use macadamia oil)

-1/2 Tablespoon unsweetened balsamic vinegar

-1/2 teaspoon honey

-1/4 to 1/2 teaspoon mustard powder

-1/4 teaspoon ginger powder

-a pinch cayenne pepper (optional)

Dinner: Method

-preheat oven to 180°C/ 360° F

-wrap the sweet potato in foil and bake in the oven for about 40 minutes (or until soft)

-toss the skinless chicken breast in a bowl with 1/2 teaspoon oil, 1/2 Tablespoon unsweetened balsamic vinegar, a squeeze of fresh lemon juice, 1/4 teaspoon ginger powder, 1/4 teaspoon mustard powder, 1/2 teaspoon honey, sea salt and black pepper

-bake the chicken on a baking tray for about 20 minutes (or until fully cooked), turning half way

-lightly steam the vegetables

-serve the cooked chicken breast with the sweet potato and steamed vegetables

-slice the sweet potato on top and drizzle 1 teaspoon of tahini on top with Italian herb mix, sea salt and black pepper

-add a sprinkle of sea salt and pepper to the veggies with a squeeze of fresh lemon juice

-eat and enjoy!

Dinner: Calories

Roughly 400 cal

*The ingredients listed for this chicken recipe serves one – however, I have shown you how to make a larger serving size (for 4 people) in this video.

Video and photos by Liezl Jayne Strydom – for liezljayne.com