Weight Loss Diet for Women

Weight Loss Diet for Women

Here is a sample balanced weight loss menu for an average woman, non-athletic who weighs 150 lbs, stands at 5’6″ tall, has a fair activity level, no food allergies and no medical history of any disease such as cancer, diabetes, heart conditions or metabolic syndrome.

Total Calories = 1700
Total Carbs = 275 g
Total Fat = 35 g
Total Protein = 76 g

Breakfast:
1 c. All Bran
6 oz . Almond Milk (unsweetened)
1/2 c. blueberries

Snack: 1 Apple and 4 oz. greek yogurt

Lunch: Shrimp Salad
3 oz. Shrimp
1 TBsp. light mayo
some chopped onions
1 TBsp. Olive Oil
Lots of field greens
2 slices rye bread

Snack:
2 oz. of cheddar cheese
1/2 c. broccoli or cauliflower
1 TBsp Natural Nut Butter

Dinner:
250 grams Mashed Potatoes (with 1 c. almond milk)
1 TBsp thousand Island dressing
Turkey Chilli – see list

  1. 3 oz. ground turkey
  2. 1/2 can tomatoes
  3. 2 oz. pinto beans (cooked)
  4. 2 oz. kidney beans (cooked)
  5. chilli powder and some onions

Snack:
1 Wedge of Cantaloupe
1 Kiwi fruit
1/2 cup low fat vanilla coconut ice cream

Drink at least 3 litres of water a day or more if needed. Don’t drink from plastic bottles that give off the bad toxin stuff called BPA.
Tell your males friends that BPAs may also cause male breast tissue.LOL

Rob Lagana

Coach and Founder at Lagana Fitness
One of the Best, Most Established Online Personal Trainers in the Country

Whether you’re set on shedding a few pounds, preparing for a competition, or putting your health back on track, you need a knowledgeable professional you can trust to guide you every crucial step of the way. Above all, you need a passionate individual who regards your success as their own.

This is where I come in: Hi, my name is Rob Lagana, and as a fitness coach and accomplished competitive bodybuilder with over two decades of experience, I’m on a mission to turn your fitness and wellness goals into reality. Both results-driven and compassionate, I provide all our clients with a personalized experience and specially tailored workout routines and meal plans. I also firmly believe in fitness being fun; I’ve never been an all work, no play kind of guy.

Growing up, I faced some hardship due to the ocular albinism I was born with (a condition that leaves me legally blind for life). However, that didn’t stop me from becoming a successful competitive bodybuilder, which ultimately inspired me to help others achieve happiness, confidence, and overall wellness in their own lives.

In addition to training consistently and assisting my valued clients, I’m currently writing a book entitled “Totally Healthy,” which offers tried-and-true tips and tricks to fat loss and toning up by harnessing a balanced holistic approach.

With the right nutrition and exercise regimen that is unique to you and your needs, anything is possible! Add positivity, empowerment, support, and a holistic approach to the mix, and you’re well on your way to paving the road to longevity. Let’s begin your journey together! Reach out to me today.

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