Moderately active woman (140lb)

Lets take a look at a sample day of eating for a 140lb moderately active woman that want to lose body fat. The following plan will produce about 1750 calories.

Breakfast – about 600 calories

3 whole eggs – 3 egg whites
1/3 of a cup of cooked black beans ( this is about 1/2 a palm size )
1 cup of vegetables ( about the size of fist )
2 ounces of cashews ( about a handful )

This will give you about 50 grams of protein, 24 grams of carbs and 35 grams of fat


Lunch – about 600 calories

3 ounces of beef ( about the size of your palm )
1/3 of a cup of lentils ( about half a palm )
1.5 cups of vegetables ( about the size of 1.5 fists )
2 ounces of almonds ( about a handful )

This will give you 50 grams of protein, 24 grams of carbs, and 35 grams of fat


Dinner – about 530 calories

2 scoops of protein powder
1 banana
1 date
2 cups of unsweetened coconut milk
2 cups of raw kale

This will give you about 50 grams of protein, 60 grams of carbs and 10 grams of fat

Scenario: Individual looking to lose body fat while gaining muscle mass simultaneously

Egg and Oatmeal

1 cup pure Oatmeal with ¼ cup blueberries and 2 tablespoon natural peanut butter
With 6 eggs (2 whole eggs & 4 egg white)

43 grams of protein + 33 grams of carbs + 25 grams of fat = approximately 563 calories


Mashed Potato and Steak

2 cups of mashed potatoes
6oz grilled steak
½ avocado

52 grams of protein + 70 grams of carbs + 35 grams of fat = approximately 1000 calories


Rice and Jerk Chicken

2 cups of Brown Rice
1 cup of Vegetable
6oz Jerk chicken breast
½ avocado

63 grams of protein + 90 grams of carbs + 16 grams of fat = approximately 1000 calories


Tuna Salad

1 Can of Tuna
2 cups mixed vegetables
Hand full of nuts

30 grams of protein + 20 grams of fat = Approximately 350 calories


Ground Beef Salad

6oz lean Ground beef
2 cups dark green vegetables with olive oil

25 grams of protein + 55 grams of fat = Approximately 800 calories

Scenario: Individual looking to lose body fat/lose weight

Quinoa Cereal

½ cup cooked quinoa (hot or cold)
Homemade nut milk and fresh fruit

Approximately 300 calories


Lentil Meat balls and mixed vegetables

1 cup cooked lentils (organically seasoned)
2 cups mixed vegetables with a teaspoon of olive oil

Approximately 400 calories


Tofu Salad

A Serving of Tofu
2 cups mixed vegetables with nuts and cranberries

Approximately 400 calories


Spirulina Shake

Banana, mango, pineapple, protein powder, spirulina, almond butter and water
Add each item while blending or add one item after blending the previous item

Approximately 200 calories


Avocado Spinach Salad

2 cups of organic spinach
2 cups of arugula
Combined with cucumber, roasted artichoke hearts, avocado, red onion, shelled hemp seeds
And seasoning to taste

Approximately 200 calories

Scenario: Relatively active individual looking to lose inches, change their body composition or drop weight by losing fat

Fruit Smoothie

1 cup Almond/Cashew Milk.
½ of a banana
1 cup strawberries, raspberries, or cherries.
1/4 cup Greek yogurt.
1/4 cup freshly squeezed orange juice.
2 tablespoons honey or to taste.
Add each item while blending or add one item after blending the previous item

Approximately 200 calories


Chick Peas Salad

1 can chick peas (19 Oz/540 ml) with cilantro/coriander, chopped, or substitute fresh parsley,
Onion chopped with red pepper garlic, lemon juice, olive oil, cayenne pepper, to taste

19 gram of protein + 57 grams of Carbs + 34 grams of fat = approximately 650 calories


Cooked Rice with Barbecue Chicken

1 cup brown rice
3oz chicken breast (organically seasoned)
1 cup vegetables
Hand full of nuts

35 grams of protein + 50 grams of carbs + 14 grams of fat = approximately 600 calories


Chicken Salad

3oz teriyaki chicken breast,
2 cups mixed salad greens with slices of pineapple chunks topped with lime juice
Honey, vegetable oil, cider vinegar

Approximately 400 calories