What does this weight loss diet for women entail?
This diet plan for women who want to lose weight helps you manage your calorie intake in a targeted manner with a daily total of approximately ±1663 kcal, a balanced distribution of proteins, carbohydrates and fats and satiating meals that give you energy without going hungry.
Specifically formulated for women with an active or average exercise pattern, this diagram will support you in creating a calorie deficit with which you can lose weight responsibly, sustainably and healthily.
How does weight loss work for women?
Losing weight always happens through a calorie deficit: You use more energy daily than you take in. This can sometimes feel different for women than for men, because hormones like estrogen and progesterone influence fat storage, hunger, and energy levels.
That's why a chart like this is useful:
✔ it helps you structure the above need
✔ you maintain sufficient protein muscle mass while losing weight
✔ Fiber-rich meals keep you feeling full for longer
What does this diet plan include?
This plan combines balanced products from the Prep The Foodrange, such as:
- Isey Skyr Air for proteins and satiety
- Scrambled eggs natural for proteins and nutritional value
- Chicken egg noodles vegetables as a balanced main meal
- Pasta cream sauce shrimp + lemon juice as a meal option
- Apple & halal biltong as snacks
This combination gives you a feeling full, enough fuel and a practical daily structure.
Who is this diet plan suitable for?
This scheme is particularly suitable for:
✔ Women who want to lose weight without extreme diets
✔ People who need energy during the day
✔ Those who healthy, consistent and responsible want to lose weight
✔ People who want to structure their eating habits
Are you mainly concerned with muscle recovery, dry training or targeted bulking, then we have separate schedules for that.
Relevant diagrams:
📌 Diet plan to lose weight without exercise
📌 Diet Plan Dry Training Woman
📌 Diet plan 2250 kcal
📌 Diet plan for women (general)
Frequently Asked Questions (FAQ)
How much weight can you normally lose per week?
A safe guideline is 0.5 – 1 kg per week, depending on your starting point, goal, and consistency. If you can maintain a larger deficit, your body may lose weight faster — but don't keep this up long-term to muscle loss to prevent.
Should I exercise to lose weight?
Not necessarily — a calorie deficit works without exercise too. But exercise, especially strength training, helps you to to maintain muscle mass and make your body look tighter during fat loss.
Can I vary within this schedule?
Yes! You can substitute products or dishes as long as the total calorie and macro balance remains comparable. Read our guide on how to create your own meal plan to manage this effectively.
Practical tips to stick to your weight-loss plan
💧 Hydration is important – 1.5–2 L of water per day supports metabolism and satiety.
🍽️ Plan your meals ahead to avoid impulsive choices.
🏃♀️ Exercise helps – walking or cycling also results in additional calorie consumption.
🥗 Choose fiber-rich vegetables for volume without extra calories.