How to Create an Effective Weight Loss Meal for Women

Dt. Nishu Saini

Medically reviewed by

Dt. Nishu Saini


10 min read

Key Takeaways

  • Consume foods low in carbs as a part of a weight loss meal for women
  • Follow a simple eating plan to lose weight in a healthy way rather than fads
  • Increase the intake of fiber and protein in your diet to boost satiety

Eating the right food at the right time forms the basic principle of weight loss. Similarly, leading an active lifestyle and following a healthy diet plan works for most people, be it women or men. However, women have varying nutritional requirements at different stages of their life. So, a woman’s meal plan must include all the essential nutrients needed, given her stage in life. Rather than fad diets, a healthy meal is one that will help you feel less hungry and bloated.

You also get the added benefits of enjoying clear and radiant skin and an energetic mind and body. Using the tips below for healthy meal plans for women, you can lose weight in a smart way. The idea is to combine complex carbohydrates like millet and brown rice along with legumes and vegetables that curb your hunger pangs. Read on to know more. 

diet for weight loss for femaleAdditional Read: How to Lose Weight with Indian Diet Plan

Tips For Healthy Meal Plans For Women

Follow the healthy weight pyramid to keep your weight in check 

A healthy weight pyramid is a tool that serves as a food guide in your weight loss journey. It ensures that you consume a well-balanced and nutritious diet. The foundation of the pyramid consists of low-calorie vegetables and fruits. High-calorie foods form the top. Eating more foods from the base of the pyramid helps in maintaining or losing weight as these have less energy density. If you plan to consume 1200 calories on a daily basis, then your meal plan should constitute about four servings of veggies and three servings each of fat and protein as a part of an effective fat loss diet plan for females. 

Include a low-carb diet as a part of the weight loss meal for women 

A low-carb diet means limiting starchy food, refined grains and added sugars. Research also backs the efficiency of low carb diets for short-term weight loss. Apart from that, consuming low carb food helps in burning more calories thereby aiding weight loss. It is ideal to restrict your carb intake to less than 26% of the total daily calorie intake. 

A typical low carb diet may include the following:  

  • Vegetables like spinach, carrots and cauliflower 
  • Dairy products like yoghurt, cheese, and butter 
  • Oils like coconut oil, fish, and olive oil 
  • Fruits like berries, oranges, and apples
  • Eggs, fish and chicken
  • Nuts and seeds like almonds, sunflower seeds, walnuts 

Foods that are low in carbs provide additional benefits such as menstrual regularity and improved levels of hormones in women. 


Add high-protein foods to your eating plan to lose weight 

Many studies point to the fact that increased consumption of proteins can reduce cravings and speed up the metabolic process in the body. They give you a feeling of fullness and are an effective solution for losing weight. A healthy diet plan for women should include protein-rich foods like eggs, seafood, dairy products, meat, and legumes.

Increase your dietary fiber intake and reduce your calories 

Another tried and tested approach for losing weight is by increasing your fiber intake. Fiber makes you feel less hungry by keeping your tummy full. Fiber-packed foods include nuts, seeds, legumes, whole grains and many vegetables and fruits. Facts suggest that increasing your fiber intake to 14 g per day can result in effective weight loss. 

Diet Plan For Weight Loss For Female

Planning balanced meals that give your body the necessary nutrients is crucial when designing a diet plan for weight reduction for yourself. The following are some of the foods that fall into the category of weight loss diet for female.


Some people consider carbs to be a detrimental component of their diet and attempt to avoid them while designing their diet for weight reduction. However, since they make up half of your daily calorie intake, carbohydrates should be your main source of energy. The main distinction is that in your female weight reduction diet, you should select healthy carbohydrates like brown rice, ragi and oats while avoiding those that are high in sugar, like bread, white rice, and so on. So, carbohydrates must be included in the diet plan for weight loss for female.


When selecting a diet plan for female weight reduction, the first thing that comes to mind is to include protein for weight loss for females.As they assist the body in mending cells, creating new ones, and promoting the growth and development of bones, muscles, cartilage, and skin, proteins rank as the second most crucial component of a diet for weight reduction. A protein-rich diet that satisfies your body's nutritional requirements is crucial for weight loss since it promotes calorie burning through increased muscle development and strength, decreased cravings, and decreased desire. 


A female weight reduction diet must also include fibers since they assist in maintaining intestinal health and help you feel fuller for longer. Additionally, getting adequate fiber helps maintain intestinal health, minimizes constipation, and enhances digestion. Oats, flaxseeds, apples, and other high fiber foods help control blood sugar levels and lower cholesterol. Hence, foods, including fiber are considered the best diet plan for weight loss for females.


Not all fats are toxic and harmful to you. Some are beneficial and necessary in your diet plan for losing weight since they help your body produce hormones, store vitamins, and provide energy. Healthy fats, including omega-3 fatty acids, polyunsaturated fatty acids, and monounsaturated fatty acids, should ideally make up 20% of a meal plan for female weight loss.

Minerals and vitamins

Last but not least, as they support metabolism, bone health, and muscle function, vitamins A, E, B12, and D and minerals like calcium and iron are crucial parts of a diet plan for female weight reduction. In addition, the vitamins and minerals your body absorbs from fruits and green leafy vegetables help you feel content for longer and are excellent snack foods. Therefore, vitamins and minerals are included in the diet plan to reduce weight for females.

healthy diet habits

Weight Loss Foods For Female

Although you might think that limiting calories will help you lose weight, consuming too few calories might really be harmful. In order to provide your body with the balanced nutrition it needs and to support a healthy and lasting Indian diet plan for weight reduction, you should instead concentrate on consuming healthier foods. The following are the foods that you can take for a weight loss diet for females.
  • The finest sources of vitamins and nutrients include fruits and vegetables, including tomatoes, spinach, okra, cabbage, mushrooms, papaya, pomegranate, guava, apples, etc.
  • Indian cuisine includes a lot of beans and legumes, including mung beans, black-eyed peas, kidney beans, lentils, pulses, and chickpeas. They are also a fantastic source of plant protein if you are a vegan or vegetarian.
  • Eggs are a fantastic source of protein, which is essential to the female fat reduction diet plan. Additionally, they may contribute to a greater sense of fullness and assist you in avoiding overeating.
  • Dairy products, including curd, ghee, buttermilk, and cottage cheese, are essential to each Indian diet.
  • Indian cuisine includes meat, tofu, legumes, dairy, nuts, and seeds as sources of protein.
  • Lean meats, such as chicken breast, are essential to non-diet vegetarians since they are rich in protein and iron.
  • Nuts like walnuts, almonds, and pistachios are low in calories and high in vitamins, omega-3 fatty acids, antioxidants, and other nutrients, making them a healthy snack choice.
  • Monounsaturated fats, which are abundant in olive oil and support weight reduction by making you feel full, also assist in keeping your heart healthy and blood sugar levels regular.
  • Green tea stimulates metabolism and aids in weight loss due to its high antioxidant content. It's a fantastic method to keep your caffeine consumption steady while cutting back on coffee and Indian milk tea, which are heavy in calories. 
  • Chia seeds are rich in fiber, which helps to suppress your appetite and stop overeating. They assist in enhancing metabolism and encourage healthy weight reduction since they are high in iron, Omega-3 fatty acids, and healthy fats.

7-Day Indian Fat Loss Diet Plan For Female

Idli-sambhar, which is the heaviest meal of the day, should be had for breakfast in India to lose weight. Indian supper should be the lightest meal for weight reduction, with lunch being the lightest.

Half of the plate should consist of fruits, vegetables, roots, and tubers, while the other quarter should be made up of protein-rich meals like pulses, eggs, meat, etc.

A glass of milk, buttermilk, curd, or paneer should also be consumed every day, in addition to small amounts of different oils and fats.

The 7-day female weight loss diet is given below.

Monday Plan:

  • Breakfast: Paneer sandwich with mint chutney and sambar with two brown rice idli
  • Lunch: Whole-grain roti with a dal and a mixed-vegetable curry
  • Dinner will consist of two multigrain roti, tofu/chicken curry, mixed veggies, and a fresh spinach salad

Tuesday Plan:

  • Breakfast consists of bread and eggs with fruits or chhana dal pancakes with mixed veggies and a glass of milk
  • Brown rice and dal or chickpea stew with brown rice for lunch
  • Dinner will consist of khichdi and a sprout salad

Wednesday Plan:

  • Breakfast: Vegetable uttapam with sambhar and apple-cinnamon porridge
  • Indian lunch for weight loss: Whole-grain roti with tofu, non-vegetarian options, and mixed veggies
  • Dinner will consist of two multigrain roti with chicken and curd and palak paneer with brown rice and veggies

Thursday Plan:

  • Breakfast: Vegetable poha or yogurt with sliced fruits and sunflower nuts
  • Lunch: Brown rice, dal, and whole-grain roti with vegetable or non-vegetarian sabzi
  • Dinner will consist of chana masala, multigrain rotis, and a green salad with basmati rice

Friday Plan:

  • Breakfast: Vegetable dalia and a glass of milk for breakfast, or three to four dal paddu with sambar
  • Lunch: Two multigrain roti with a vegetarian or non-vegetarian sauce and vegetable sambar with brown rice
  • Dinner: Chicken curry with two multigrain roti or tofu curry with potatoes and mixed veggies for dinner (Indian)

Saturday Plan:

  • Breakfast: Dal paratha with mixed veggies or multigrain parathas with avocado and sliced papaya for breakfast
  • Lunch: a sizable salad with quinoa and rajma curry or a dish of mixed vegetables
  • Dinner should consist of multigrain roti, a green salad with mixed veggies, and lentil pancakes with tofu tikka masala

Sunday Plan:

  • Breakfast: a bowl of buckwheat porridge with sliced mango or fruit salad and milk
  • Lunch: a bowl of millet and dal khichdi with multigrain roti or vegetable soup with whole-grain bread
  • Dinner will be masala-baked tofu with non-vegetarian (chicken, seafood) or vegetarian curries and multigrain bread

weight loss diet

Weight Loss Tips For Women

Following a healthy and nutritious diet can definitely help in weight loss. However, you may need to practice these simple tips to ensure your lost weight does not rebound.  

  • Eat smaller meals at regular intervals. If there is a long gap between meals, you may tend to eat more than the usual intake.  
  • Keep yourself well hydrated by drinking at least 2 liters of water. Proper water intake aids in digestion and helps in flushing out harmful toxins from the body.  
  • Don’t miss out on regular exercise. Exercising helps in shedding those extra kilos while providing agility and flexibility to the body.
  • Ensure that you always eat the food that is freshly prepared
  • Ensure that you always eat the food that is freshly prepared
  • After waking up, you should have breakfast within 30 minutes. Having a healthy and wholesome breakfast is always recommended. It keeps you energised for a whole day
  • Lunch and dinner should be light and dinner should be taken at least two hours before you sleep 
  • Aside from the main meals, your day must also include 2-3 mini meals or snacks such as nuts or healthy snacks between them 
  • Ensure that you drink at least two liters of water every day. It will keep up fatigue, help in digestion and will get rid of toxins 
  • Your diet should be balanced. All food groups types should be included in it, especially fibre rich foods
  • Chewing your food properly, ensures proper digestion
  • Along with a balanced diet, you should also ascertain that your sleeping schedule is proper. It will stop your body from storing fat

All in all, ensure that your diet is well-balanced, containing both macro and micronutrients in proper proportions. Apart from following healthy meal plans, bring about healthy changes in your lifestyle with proper exercise. If you require customized help regarding a weight loss meal for women, connect with eminent nutritionists and dieticians on Bajaj Finserv Health.

Published on 27 Jul 2021Last updated on 14 Feb 2023

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dt. Nishu Saini

Medically reviewed by

Dt. Nishu Saini

, BSc - Dietitics / Nutrition 1 , M.Sc. - Home Science (Food and Nutrition) 2



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