Emily Alvers


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4 Week Fat Loss Meal Plan for Women

“Fail to plan, and plan to fail.” For anyone trying to establish healthy eating habits, planning is of utmost importance! After all, if you don’t know what you’re going to be eating, then how will you know what ingredients you need to buy? How will you make sure you have healthy foods at the ready and are armed to resist any temptation that comes your way? Whether you’re looking to lose weight or just increase your energy throughout the day, you need a solid nutritional plan that is balanced with lean proteins, complex carbohydrates, and healthy fats to function optimally.

The number one obstacle I see people facing is that they simply don’t know how to plan meals. A few very simple guidelines can help set you up for success if you follow them consistently. I outlined them previously in my “Good Eats Guide.” Make sure to check that out if you haven’t yet. You’re sure to get some great ideas from my shopping list, my favorite products, and my tips for healthy eating!

However, I can see there is still some help needed when it comes down to the nitty gritty of making a really solid meal plan. I get emails daily from people asking about nutrition, supplements, and how to incorporate them in the correct way. Unfortunately, I can’t assess every single person’s situation and provide personal feedback. I wish I could, but there simply aren’t enough hours in the day!

I can, however, give you 4 full weeks of an extremely well-balanced meal plan designed specifically to boost your metabolism and increase your potential for maximum fat burning. YES, people pay good money for this stuff, but I’m giving it to you for FREE. Why? Because I believe in you! Knowledge is power, and each one of us holds the power to transform not only our bodies, but also our lives by putting health and fitness at the top of our priority list. If you haven’t done that yet, because you aren’t sure how to plan meals or incorporate supplements, I guess you don’t have an excuse anymore now do you? ☺

With that said, nutritional needs vary by individual. The meal plans listed here aren’t designed for endurance athletes, people with dietary restrictions, people with metabolic disorders, or those with really specific fitness goals, such as competing. They’re designed for the average person looking to lose fat, build strength, increase metabolism, and increase energy throughout the day. Although eating is 70% of the equation when it comes to being fit, it’s important to make sure you’re engaging in strength training that hits all major muscle groups each week and also engaging in cardiovascular exercise at least 3 times per week. Incorporating supplements is a personal choice. The ones I’ve included here are used as “meal replacements.” I’ve chosen not to include any pre-workout or recovery products as these vary so much according to specific fitness goals. Again, this is a basic plan to help you get used to eating frequent balanced meals throughout the day, to create a caloric deficit (for fat loss) and still get all the vitamins and nutrients your body needs. Speak with a Registered Dietician if you are unsure about your dietary requirements and need help with your individual set of circumstances.


-The 4 Week Fat Loss Meal Plans for Men & for Women can both be prepared at the same time. They use the same ingredients for the most part, so married couples can follow the plans together very easily!

-The meals are interchangeable, so feel free to modify their order as needed.

-Modify meals to your own tastes. If you don’t like salmon, substitute another lean protein in its place.

-Work toward using the Palm/Fist Method. Weigh your food the first few weeks to learn what appropriate portion sizes look like. The amounts (given in oz.) are to serve as a guide. A better approach is to “eyeball” lean proteins to be about the size of YOUR open palm (minus the fingers). Carbohydrates should be the size of YOUR clenched fist.

-Use macronutrients as a mental guide when in doubt. Most women should aim for 20-25 g protein, 20-25 g carbs, 3-6 g fat at each meal. Most men should aim for 35-40 g protein, 35-40 g carbs, 7-10 g fat at each meal. Remember, this is a guide. Learn to use the Palm/Fist Method and incorporate healthy unsaturated fats in small amounts with meals.

-Drink a large glass of water with every single meal. Aim for 120 oz./3-4 L/1 gal per day.

-Plan, prepare, and execute. I’ve already done the hard work for you. YOU’VE GOT A PLAN, AND YOU CAN DO THIS! I BELIEVE IN YOU!

If you have any questions or comments please feel free to post them here. There are no stupid questions, and other people can learn from your questions and comments. I’m really excited to share this new tool with you, and I hope you find it helpful!

Women's 4 Week Fat Loss Meal Plan

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*Use individual week links for modifiable .doc OR
download the read only .pdf.