Weight loss meal plan for women, with the numbers included.
A week at about 1,500 to 1,600 calories a day, with about 105 g of protein and 25 to 36 g of fiber, built on the iron and calcium foods women need most. Alma can fit it to your goal and the foods you like.
Built from NIH and CDC advice.
The rules
Three habits that carry the week
Iron on the plate
Women 19 to 50 need 18 mg of iron a day. Beans, beef and fortified grains help.
Calcium from food first
Yogurt, milk, fortified soy drinks and canned sardines with bones are good sources.
Volume before anything else
Vegetables and fruit at every meal, so a smaller day still feels generous.
Sample week
Seven days at about 1,550 calories
1,500 to 1,600 calories a day, scaled for adult women. Scale portions to your needs. Find your number
Day 1Monday
BreakfastCottage cheese, peach and almond toast¾ cup low-fat cottage cheese, 2 slices whole-grain toast, 1 peach, 1 tbsp almonds, 1 tsp honey
LunchTurkey avocado wrap with carrots3 oz roasted turkey breast, 1 whole-wheat tortilla, ¼ avocado, 1 tbsp hummus, lettuce, tomato, 1 cup carrot sticks
SnackGreek yogurt with strawberries and chia1 cup nonfat Greek yogurt, 1 cup strawberries, 1 tbsp chia seeds
DinnerSheet-pan chicken thigh with sweet potato4 oz skinless chicken thigh, 1 medium sweet potato, 1½ cups broccoli, 2 tsp olive oil
About 1,540 kcal118 g protein36 g fiber
Day 2Tuesday
- BreakfastVeggie egg scramble with an English muffin2 eggs, 1 cup spinach and mushrooms cooked in 1 tsp olive oil, 1 whole-wheat English muffin, 1 orange
- LunchChicken and white bean salad3 oz grilled chicken breast, ½ cup cannellini beans, mixed greens, cucumber, 1 tbsp olive oil and vinegar, 1 slice whole-grain bread
- SnackCottage cheese with pineapple½ cup low-fat cottage cheese, 1 cup pineapple chunks, 1 tbsp almond butter
- DinnerShrimp and broccoli stir-fry with brown rice4 oz shrimp, ¾ cup cooked brown rice, 2 cups broccoli and peppers, 1 tsp sesame oil, 1 tbsp soy sauce
About 1,580 kcal113 g protein31 g fiber
Day 3Wednesday
- BreakfastPeanut butter banana oatmeal½ cup dry rolled oats cooked in water, 1 tbsp peanut butter, 1 banana, ½ cup skim milk, cinnamon
- LunchTuna salad on rye with tomato soup1 can tuna in water, 1 tbsp light mayonnaise, 1 tsp Dijon, 1 slice rye bread, 1½ cups tomato soup
- SnackApple with peanut butter1 medium apple, 1 tbsp peanut butter
- DinnerTurkey meatballs with zucchini noodles and pasta4 oz lean ground turkey, 1 cup cooked whole-wheat spaghetti, 2 cups zucchini noodles, ½ cup marinara, 1 tbsp Parmesan, 2 tsp olive oil
About 1,530 kcal88 g protein32 g fiber
Day 4Thursday
- BreakfastGreek yogurt berry parfait1 cup plain Greek yogurt, ⅓ cup granola, ¾ cup mixed berries, 1 tbsp ground flaxseed
- LunchLentil soup with a cheese toast2 cups lentil and vegetable soup, 1 slice whole-grain toast with 1 oz cheddar, cucumber salad with 1 tsp olive oil
- SnackEdamame with sea salt1 cup shelled edamame, sea salt
- DinnerBaked cod with potatoes and green beans5 oz cod, 1 cup roasted potatoes with 2 tsp olive oil, 1½ cups green beans, lemon and garlic
About 1,580 kcal110 g protein36 g fiber
Day 5Friday
- BreakfastEgg and cheese breakfast sandwich1 whole-wheat English muffin, 1 egg, 1 slice Canadian bacon, 1 oz cheddar, 1 tomato slice
- LunchChicken burrito bowl3 oz grilled chicken, ½ cup cooked brown rice, ½ cup black beans, salsa, 2 tbsp plain Greek yogurt, lettuce
- SnackCheese stick and grapes1 string cheese, 1½ cups grapes, 1 banana
- DinnerSalmon with quinoa and asparagus3 oz salmon, ¾ cup cooked quinoa, 10 asparagus spears roasted with 2 tsp olive oil
About 1,560 kcal101 g protein25 g fiber
Day 6Saturday
- BreakfastBlueberry protein pancakes2 small oat protein pancakes, ½ cup blueberries, 1 tbsp maple syrup, ¾ cup plain nonfat Greek yogurt, 1 slice whole-grain toast
- LunchRotisserie chicken Cobb salad4 oz rotisserie chicken, 1 hard-boiled egg, ¼ avocado, romaine, tomato, 2 tbsp ranch made with Greek yogurt
- SnackPopcorn and an orange3 cups air-popped popcorn with 1 tsp butter, 1 orange
- DinnerBeef and vegetable fajitas4 oz sirloin steak, 2 small corn tortillas, peppers and onions cooked in 2 tsp oil, ⅓ cup black beans, salsa
About 1,550 kcal111 g protein31 g fiber
Day 7Sunday
- BreakfastCottage cheese and tomato toast¾ cup low-fat cottage cheese, 1 large slice sourdough toast, sliced tomato, 1 tsp olive oil, black pepper, 1 cup cantaloupe
- LunchMinestrone with a chicken panini1½ cups minestrone soup, 1 small whole-grain roll with 2 oz chicken breast and 1 oz mozzarella, ½ cup chickpeas
- SnackPistachios and a pear1 oz pistachios, 1 pear
- DinnerBaked chicken breast with barley and carrots4 oz chicken breast, ½ cup cooked barley, 1 cup roasted carrots with 1 tsp olive oil, ½ cup peas
About 1,590 kcal112 g protein33 g fiber
Shopping list
What to buy
Most days
Chicken, fish and lean meatChicken breast and thighs, turkey, cod, shrimp, salmon, sirloinchicken breastsalmon- Yogurt and cottage cheesePlain Greek yogurt, low-fat cottage cheese, milk, string cheesegreek yogurtcottage cheese
Now and then
Frozen vegetables and canned beans cost less and keep longer. Rinse canned beans to cut sodium.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How many calories is this meal plan?
1,500 to 1,600 calories a day, which is where every day in the week lands. Protein runs 88 to 118 g and fiber 25 to 36 g. Adult women vary a lot in size and activity, so use these as a starting point and scale portions up or down.
How much protein do I need to lose weight?
This week lands near 105 g a day, spread over four meals. The RDA is 0.8 g per kilogram of body weight, and Harvard's Nutrition Source notes that needs rise with activity. Protein at each meal also tends to keep you full longer, which makes a smaller day easier to stick with. The protein calculator gives you a number for your own body.
Can I follow this plan while pregnant or breastfeeding?
No. This week is built for adult women who are not pregnant or breastfeeding. Pregnancy and breastfeeding raise calorie and nutrient needs, so ask your care team for a plan that fits and bring the meals you like here.
Is 1,500 calories too low for me?
It may be. NIDDK describes very low calorie diets, about 800 calories a day or less, as something to do only under the care of a health care professional, and this week sits well above that. If you feel tired, cold or lightheaded, or your periods change, eat more and talk with a clinician.
Do I need to count calories every day?
No. Use the week to learn what a portion looks like, then let the plate do the work: half vegetables and fruit, a palm of protein, a fist of grains, a thumb of fat. Logging meals in Alma by photo, voice or text keeps tabs without spreadsheets.
Why is iron such a focus on this plan?
Women 19 to 50 need 18 mg of iron a day, more than twice what men of the same age need, because of menstrual blood loss. The NIH Office of Dietary Supplements lists beans, lentils, beef, fortified cereal and dark poultry meat among the sources. Pair plant iron with fruit or peppers for vitamin C.
How does Alma help me follow this plan?
Log a meal by photo, voice or text in about 10 seconds and each one gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index. Alma builds a plan around your goal and the foods you like, so you keep the meals that work and swap the ones that do not.
Sources
Written by Alma from the sources below and reviewed November 4, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- USDA FoodData Central, for calorie and protein estimates
- NIH Office of Dietary Supplements: Iron fact sheet
- NIH Office of Dietary Supplements: Calcium fact sheet
- NIH NIDDK: Health tips for adults, healthy eating and physical activity
- NIH NIDDK: Very low calorie diet (dictionary)
- CDC: Tips for healthy eating for a healthy weight
- Harvard T.H. Chan School of Public Health: Protein
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.