Healthy Meal Plan For Women

Ladies, I am certain that finding healthy Meal Plan for women can be a bit challenging at times. Today I will narrow it down to what typically works best for women.

Every single body; female, male, young, or old is extremely different. The most important thing is finding what works for YOU! On average, depending on your activity levels, most women should consume between 1600-2000 calories a day. Of these calories 45%-65% should come from carbohydrates, 10%-35% should come from protein, and 20%-35% should come from fat. NO MORE THAN 7% of your caloric intake should come from SATURATED FATS.

This can be a bit challenging at times, but with time you will figure out which foods make you feel the best, and which ones you will choose to limit from your diet. It is trial and error, but with patience, persistence, and motivation your healthy meal plan will come together a lot more smoothly than you would have ever anticipated.

Now, I will give you some ideas of what some healthy choices from each group would be, and make sure to consume one from each group at meal time.

Healthy Meal Plan

Carbohydrates- When measuring out your carbohydrates, make sure that the serving is no larger than the palm of your hand. Unless they are vegetables, in which case, eat them up!

-Whole grain/whole wheat /rye/pumpernickel/gluten-free breads
-Whole grain, brown, or wild rice-plain oatmeal
-Sweet potatoes/ yams
-Whole wheat/whole grain/rice noodles

Protein- Make sure that the serving of protein is approximately 4-6oz.

-Boneless skinless chicken breast
-Egg whites
-Extra lean ground beef (limit to once a week)
-Salmon (limit to a couple times a week due to the higher fat content)
-White fish – haddock, tilapia, cod, herring
-Low sodium tuna

Fat -limit fats to about a tablespoon per serving.

-Olive oil-almonds/walnuts
-All natural peanut butter/almond butter/soy butter
-Flax seed

So now you may be thinking that these are the only foods you can eat. These are just healthy options to offer you some guidance when trying to plan healthy Meal Plan for women.

Healthy Meal Plan

When making your meals always try to incorporate a serving from each of these groups. You want to make sure that your diet is varied enough so you get a large spectrum of nutrients, vitamins and minerals. Now, the most important thing to all of this is MAKE SURE YOU PLAN, PLAN, PLAN.

Planning and preparing your meals in advance is a sure way to stay on track. Make sure you are packing enough food for the day so that your blood sugar levels don’t plummet. When this happens it makes it a lot harder to stay on track because our focus always seems to diminish as our hunger goes up!

When planning healthy Meal Plan for women, we must always remember what we are trying to achieve. Is it weight-loss, muscle-gain, maintenance, or just overall health? Regardless, remember food is fuel. We eat to fuel our bodies to do the things we need it them to do. Whether it be to go to the gym every day, take a walk with our husbands, take our kids to swimming lessons, these are all things that we need our health for. Without our health life can become extremely challenging. If we can make the choice to live for health and treat our bodies with the respect they deserve, then chances are, our bodies will return the favor!

Healthy Meal Plan for Men

Men and women alike tend to struggle in finding the right healthy Meal Plan. Today I will discuss healthy Meal Plan for men, and I will provide some men with some concrete information on how to ensure health for the long run.

Many people are often confused as to why men can eat so much more than women. It is proven that men tend to have more lean mass than women, and because of this, it allows men to consume more calories than women. However, this does not mean that it is OK for men to eat fast-food every day or eat a chocolate bar for every snack.

Because men tend to have a higher amount of lean mass, this often means that men have a higher basal metabolic rate than women. This allows men to consume more calories without the drastic weight fluctuations that many women struggle with.

Now I will offer a basis for healthy Meal Plan for MEN…

Just like any other being, men should consume 5-6 meals and snacks per day.

Healthy Meal Plan for Men


2 whole eggs with ½ cup of egg whites
whole wheat toast with minimal butter or margarine
1 piece of fruit- apple, banana or an orange.
Snack -2 rice cakes with peanut butter

Protein Shake


whole wheat turkey wrap with any vegetables and light mayonnaise
green salad with olive oil and balsamic vinegar
granola bar
Snack –

Whole wheat crackers with low fat cheese
Protein Shake
baby carrots

6oz lean steak (flank or any other lean cut of meat)
steamed vegetables
brown rice with low sodium soy sauce

3 cups air popped pop corn with no added butter
a piece of fruit (apple or orange) with a handful of almonds
3-4 Litres of water throughout the day.
It is extremely important to stay hydrated, and consume very few caffeinated drinks, or high sugar content beverages.

This is a sample meal plan for any man who is simply looking to live a healthier lifestyle or shed a few pounds. This can vary based on activity level or the goal at hand.

It is extremely important for any person looking to live a healthy lifestyle to eat frequent small meals. This will keep the metabolism revved up, it will ensure satiety throughout the day as well as reduce cravings for fast-food and sweets.

Regardless of the goal in mind, whether it be to gain a few extra pounds of muscle, or get rid of a spare tire, it is important to remember the ultimate goal- Health.

This sample of healthy Meal Plan for men will ensure that men are consuming enough calories throughout the day while ensuring that the ultimate goal is being achieved.