A Simple Fat Loss Meal Plan For Females

As women, we do tend to fluctuate in terms of our weight. It can be down to a whole host of reasons why, from hormonal changes in our body to water retention[1]. It can be really frustrating – especially if you’re putting the effort in at the gym.

Whether you’re new to a healthier lifestyle or have been working out hard for years, it can be a bit of a minefield when it comes to cutting those stubborn pounds.

Sometimes you can seemingly be doing everything right; you’re eating healthier, exercising regularly, cutting down on naughty treats – the works. But are you still not losing weight?

That’s why we’ve put this article together, complete with nutritional information and a simple fat loss meal plan for females to help finally firm up those curves.

The background behind nutrition

We thought we’d begin with a small insight into macronutrients – and the benefits of each – to help open your eyes to where you may be going wrong with your fat loss.


For women, protein is a key part to staying fit and healthy – and cutting those pounds. We’ve all felt that struggle when it comes to hunger pangs and snacking. Protein could be just what you need to put a plug in snacking and keep calories under control. It helps reduce the hunger hormone ghrelin[2], whilst raising the levels of peptide YY which is the hormone responsible for feeling fuller for longer[3].

Protein also stimulates your metabolism through thermogenesis which can burn up to 100 calories extra each day[4]. One study showed that people who upped their protein intake to 30% a day managed to lose weight – and maintain the fat loss[5].

Other benefits of protein include increased muscle mass and strength[6], healthier bones[7], lowered blood pressure[8] and full body repair after working out[9].


Many women feel sheer dread even just saying the word ‘carbs’, never mind incorporating them into their diet. But we’re here to set the record straight – and banish the fear that a lot of women feel when they’re confronted with carbs.

Firstly, studies do show that reducing carbs can lead to fat loss as it could help reduce your appetite so you eat less[10]. However, it depends on the type of carbs you’re eating.

You should aim to choose fruits, vegetables, seeds, beans and whole grains which are all carbs packed with dietary fiber[11]. Dietary fiber boasts many benefits which could help you lose weight. The main one would be its ability to enhance satiety so you feel fuller for longer[12].

It can also help control blood sugar which could reduce the temptation to snack on sugary treats. There are countless studies which show how dietary fiber has helped obese individuals lose weight – and this could be why.

In short, if you are looking to add some carbs into your diet, make sure they are packed with fiber so you can feel fuller for longer after every meal – and stick to your calorie allowance easier.


You may think it’s ironic that we’re talking about adding fat into your diet when you’re trying to lose weight. However, the right kind of fats could play a big part in helping you to shed those pounds faster. The fats you should look for are known as monosaturated fats – or MUFAs. These are healthy fats you can find in foods like olive oil, avocados, eggs, pork, olives, cashews and many seeds.

Studies show that overweight people who have incorporated MUFAs into their diet have lost more weight than those with high carb diets[13]. Plus, if you swap out other areas of your meals and replace those calories with MUFAs, it has been evidenced to provide the same weight loss results as a low fat diet too[14].

MUFAs also help to reduce the risk of heart disease[15], breast cancer[16] and inflammation[17], whilst improving insulin sensitivity[18].

The Fat Loss Meal Plan for Females

Based on all we know about nutrition, we’ve put together this simple meal plan for you ladies to tuck into. It draws on every macro you need to stay healthy whilst feeling full and energized too! Plus, it’s packed with fat burning treats so you can start seeing results.

Obviously, this is just a guide to help you get started on that fat loss journey. You can change it up, swap around days or use it as inspiration to come up with your own healthy – yet tasty – meals. Keep reading to discover a full 7-day fat loss meal plan for females.

Day 1 – Monday

Breakfast: Belly fat burning papaya smoothie


  • ½ papaya
  • ¼ cup gluten free oats
  • 1 cup almond milk
  • 1tsp cinnamon

How to make it:

  • Chop your papaya in half and spoon out the seeds inside
  • Spoon out the flesh and add to your blender
  • Add the oats, almond milk and cinnamon
  • Blend for around 1 minute or until thick and creamy
  • Pour out and serve!

TOP TIP: Feel free to adjust measurements of oats and almond milk for your preferred texture

Lunch: Healthy turkey pitta


  • 3 slices turkey
  • 1 tbsp Greek yogurt
  • 1 tbsp lemon juice
  • 1 tbsp diced spring onion
  • 2-3 slices cucumber
  • 2-3 halved baby plum/vine tomatoes
  • 1 tsp of dried herbs like oregano, basil, chives
  • Whole wheat pitta

How to make it:

  • In a mixing bowl, combine the Greek yogurt, lemon juice, salt and pepper, and your choice of herbs
  • Slice pitta and fold turkey slices on the base
  • Layer your salad on top
  • Add your yogurt dressing
  • Fold together and serve.

TOP TIP: Add half a teaspoon of cayenne pepper to your dressing to add a thermogenic kick to your lunch and optimize your fat burning!

Dinner: Seabass tray bake


  • 1 fillet of seabass
  • 1 tbsp olive oil
  • 1 clove of garlic, minced
  • ½ courgette sliced
  • ½ red onion sliced into rings
  • 2 handfuls of baby plum/vine tomatoes
  • 1 tbsp black olives, sliced
  • 1 cup new/sweet potatoes, scrubbed and sliced
  • Fresh basil/parsley chopped
  • 1-2 tbsp lemon juice/ lemon zest

How to make it:

  • Preheat the oven to 200C/400F/Gas Mark 6
  • Layer the potatoes evenly on the bottom of a roasting tin
  • Scatter the garlic, tomatoes, courgetti and red onion on top
  • Season with salt and pepper and drizzle the olive oil
  • Cover with tin foil and bake for around 20-30 minutes (or until the potatoes are tender)
  • Remove from the oven and peel back the foil
  • Lay the sea bass on top, skin down and add the lemon juice or zest and season the fish
  • Add the black olives and chopped herbs
  • Place back in the oven for uncovered for around 7-10 minutes, or until the fish is firm and not translucent and the potatoes are crisp at the edges.
  • Remove from oven and serve immediately


TOP TIP: For a lower carb meal, replace the potatoes with other veg like cauliflower or carrots


  • 2 tbsp of cashew nuts
  • 1 clementine

Day 2 – Tuesday

Breakfast: Porridge with cinnamon, berries, papaya and Greek yogurt


  • ¼ cup gluten free oats
  • 350 ml of almond milk or water
  • Handful of berries of your choice (like blueberries, raspberries, strawberries)
  • ½ papaya, deseeded
  • 1 tbsp Greek yogurt
  • 1 tsp clear honey

How to make it:

  • Put oats into a saucepan and pour your milk or water in
  • Bring to boil and simmer for 4-5 minutes, stirring every so often so it doesn’t stick to the pan
  • Once cooked, stir in Greek yogurt and honey
  • Mash in the papaya
  • Top with berries and serve

Fat loss meal plan for females - oats

Lunch: Nutty chicken satay salad


  • ½ tbsp tamari/light soy sauce
  • ½ tsp medium curry powder
  • Pinch ground cumin
  • Small garlic clove, minced
  • ½ tsp clear honey
  • 1 skinless chicken breast
  • ½ tbsp crunchy peanut butter
  • ½ tbsp sweet chili sauce
  • ½ tbsp lime juice
  • Dash of sunflower oil/ low-cal oil spray
  • Lettuce, chopped
  • Cucumber, sliced
  • Spring onion, finely chopped
  • Coriander, roughly chopped
  • Handful pomegranate seeds

How to make it:

  • Combine tamari/soy sauce, curry powder, cumin, garlic and honey
  • Slice the chicken into strips and add to marinade
  • Set aside in the fridge to marinade (anywhere between 1hr and overnight)
  • Mix peanut butter with chili sauce, lime juice and a dash of water
  • Oil the pan and cook the chicken for around 5-6 minutes on a medium heat.
  • Set the chicken aside
  • In the meantime, toss the lettuce, cucumber, onion, coriander and pomegranate together
  • Mix in a little of the peanut sauce
  • Top the salad with the chicken and drizzle the remaining sauce over

TOP TIP: Fancy a carb injection? Add a wholemeal pitta or wrap and spoon on the chicken and salad.

Dinner: Italian-style pork steaks with garlic greens


  • Dash of olive oil/low-cal oil spray
  • 1 lean pork loin steak
  • 1 clove garlic, minced
  • Handful baby plum/vine tomatoes, chopped
  • ½ tsp balsamic vinegar
  • ½ lemon, zested and juiced (or ½ tsp of lemon juice)
  • ½ tbsp capers
  • 3-4 florets broccoli
  • ½ cup kale
  • ½ cup spinach
  • ½ tin butterbeans
  • Handful fresh basil, chopped
  • Handful oregano (or 1 tsp dried)

How to make it:

  • Add the oil to a frying pan
  • Sauté tomatoes, vinegar, lemon zest, capers and ½ the garlic, adding a splash of water
  • Leave to simmer for 2-3 minutes
  • Set aside and leave to cool
  • In a separate pan, fry off the rest of the garlic with the broccoli, kale, spinach, butterbeans and lemon juice
  • Add a splash of water and season
  • Leave to simmer until the greens wilt
  • Season the pork and grill for around 2-4 minutes on each side until cooked
  • To the tomatoes, stir in the basil and oregano
  • To plate up, arrange the greens and beans on the bottom, add the pork then top with the tomato relish.

TOP TIP: Try swapping pork steaks for chicken or turkey breast for a leaner dinner.


  • Cucumber slices with 1 tbsp houmous
  • Handful of pistachios or cashews

Day 3 – Wednesday

Breakfast: Boiled eggs and toast


  • 2 boiled eggs
  • 1 slice of wholemeal or seedy bread
  • 1 tsp of low-fat spread (optional)

How to make it:

  • Boil the kettle and fill a saucepan to about ¾ of the way
  • Bring the water to a rolling boil
  • Add the eggs carefully and reduce the heat to a simmer
  • Set the timer for around 5-6 minutes for a runny yolk
  • Toast the bread and add your spread (if using)
  • Once the timer goes off, remove the eggs gently
  • Serve in egg cups

TOP TIP: Want to enhance your fat burning AND feel fuller for longer? Accompany your breakfast with a cup of green tea. Green tea has powerful thermogenic abilities to raise your metabolism and keep hunger at bay[19].

Lunch: Broccoli, red lentil and chili soup


  • 1 spray low-fat oil/ 1 tsp olive oil
  • 2-3 florets broccoli
  • ½ cup red lentils
  • 1 clove of garlic, minced
  • ½ onion, diced
  • 1 celery stick, chopped
  • ½ carrot
  • 1 red chili, deseeded/1 tsp crushed chili flakes
  • ½ – ¾ liter of boiling water
  • ½ chicken or veg stock cube
  • Handful of coriander, roughly chopped

How to make it:

  • Rinse the red lentils under cold water
  • Sauté off the onion, carrot, chili and celery in a deep saucepan with the oil
  • Season with salt and pepper
  • Crumble in the stock cube
  • Add the lentils to your pan with the boiling water and boil for around 10-15 minutes, or until the veg is tender
  • Add the broccoli and leave to simmer
  • At this point you may need to add more boiling water, depending how thick you’d like the soup
  • After all the veg is cooked, blend until smooth
  • Top with coriander and serve

TOP TIP: Why not add some Greek yogurt on top to serve for a creamier, less spicy taste?

Dinner: Fragrant Greek-style chicken with Greek salad


For the Chicken:

  • 1 skinless chicken breast
  • 1-2 tbsp Greek yogurt
  • 1 tbsp lemon juice
  • 1 tsp dried oregano
  • 1 tsp smoked or normal paprika (optional)
  • 1 tsp olive oil

For the Greek salad

  • Baby gem lettuce, roughly chopped
  • Handful baby plum/vine tomatoes, sliced
  • Cucumber, roughly chopped
  • Red onion, sliced into rings
  • Handful of black olives, sliced
  • ½ tsp dried oregano
  • 1 tsp olive oil
  • 20g of feta, cut into chunks

How to make it:

  • Combine the yogurt, lemon juice, dried oregano, olive in a mixing bowl and season
  • Add the chicken to a freezer bag and spoon half the marinade into the bag
  • Leave to marinade in the fridge for around 30 minutes (or longer if you have the time)
  • Preheat the grill to medium to high heat
  • In the meantime, combine all your salad into a mixing bowl
  • Drizzle the olive oil and top with oregano, feta and salt and pepper.
  • Toss together so the dressing and herbs are well mixed
  • Cover and put in the fridge
  • Once your chicken has marinated, put the breast on a grill pan or baking tray
  • Put under the grill and baste with the remaining marinade every 5 minutes
  • Turn the chicken often to ensure it cooks evenly
  • Grill for around 15 minutes, or until the juices run clear
  • Once cooked, serve with your salad

TOP TIP: If you want to add some carbs to this dish, opt for either a whole wheat pitta, whole grain rice or steamed sweet potato.


  • Celery sticks and 1-2 tbsp of Greek yogurt or low-fat houmous
  • 1 banana


Day 4 – Thursday

Breakfast: Smashed avocado on toast


  • 1 avocado, destoned
  • 1 tsp olive oil
  • Pinch chili flakes
  • ½ garlic clove, minced
  • ½ spring onion, chopped finely
  • ½ lime, juiced (1 tbsp lime juice)
  • 1 slice wholemeal or seedy bread
  • Handful fresh coriander, roughly chopped

How to make it:

  • Spoon the avocado into a mixing bowl
  • Mash together with the chili flakes, garlic, lime juice, olive oil and spring onion
  • Season to your taste with salt and pepper
  • Toast your bread
  • Spread the avocado mixture onto your toast
  • Top with the coriander and enjoy!

TOP TIP: Got a busy morning ahead? Why not add a poached egg on top for added protein?

Lunch: Sweet potato, coconut and lemongrass soup


  • 1 tsp olive oil/low-cal spray oil
  • 1 spring onion, finely chopped
  • 1 garlic clove, minced
  • 1 small stick of lemongrass, without the outer leaves and stalk chopped
  • 1 tsp of ginger, minced
  • 1 cup sweet potatoes, peeled and chopped into small chunks
  • 50 ml coconut milk
  • ½ liter boiling water
  • ½ chicken or veg stock cube
  • 1 red or green chili, deseeded and chopped (or 1 tsp chili flakes)
  • ¼ tsp caster sugar
  • ½ lime, juiced (1 tbsp lime juice)
  • Handful fresh coriander, roughly chopped

How to make it:

  • Sauté the oil, spring onions, garlic, lemongrass and ½ the ginger for 2 minutes
  • Add the sweet potato and toss in the mixture and season with salt and pepper
  • Crumble in the stock cube
  • Pour in the coconut milk and boiling water
  • Bring to boil then simmer for around 15 minutes, or until the sweet potato is soft
  • In the meantime, blitz together the remaining ginger, chili sugar, ¾ lime juice and coriander in a food processor
  • Blend the soup until thick and smooth, adding the final lime juice and more seasoning if needed
  • To serve, pour your soup into a bowl and drizzle the blitzed sambal over the top.

TOP TIP: If you have leftovers, you can portion it into a sealable, freezable tub and put it in the freezer. That way it saves time on lunch if you’re in a rush!

Dinner: Aromatic Thai pork stir fry


  • 1 tsp olive oil/ low-cal
  • 1 lean pork loin steak, chopped into strips
  • 1 tbsp honey
  • 1 tsp garlic powder
  • ½ tbsp fish sauce
  • 1 red chili, deseeded and finely diced
  • 2 spring onion, finely sliced
  • 1 – 2 garlic cloves, minced
  • ½ tbsp ginger, minced
  • ¼ package vermicelli rice noodles
  • ½ cup fresh bean sprouts
  • ½ cup carrot, chopped julienne
  • 3-4 slices of cucumber, sliced into half moons
  • ¼ cup of coriander/ fresh mint
  • 1 tbsp lime juice

How to make it:

  • In a mixing bowl, combine the honey, fish sauce, chili and garlic powder
  • Sauté the pork, spring onion, garlic, ginger in a pan, seasoning well
  • Once the pork is cooked and is no longer pink, add the honey mixture to the pan
  • Reduce the temperature and leave to simmer at a low heat for around 2 minutes
  • Boil salted water in another pan and add the noodles
  • Follow the packages cooking instructions until they’re cooked
  • Drain the noodles and add to the pork pan
  • Add cucumber, bean sprouts, carrots, lime juice and herbs
  • To loosen the sauce, add a splash of water
  • Season and serve!

TOP TIP: This dish could also be suitable for other lean proteins like chicken breast, turkey, lean beef, tofu or prawns.


  • Blueberries with Greek yogurt
  • Handful of pumpkin seeds

Day 5 – Friday

Breakfast: Blueberry smoothie with a kick!


  • ½ cup of blueberries
  • 1-2 tbsp Greek yogurt
  • ¼ cup gluten free oats
  • Splash almond milk
  • 1 tsp cinnamon

How to make it:

  • Add all ingredients to the blender
  • Blend until the preferred consistency
  • Pour into a glass and serve!

TOP TIP: This smoothie is really versatile so make it your own with other berries or fruit. If it gets too thick, add more almond milk until the consistency is right for you.

Dinner: Bang bang chicken salad


  • 1 ½ tbsp crunchy peanut butter
  • ½ tbsp Thai sweet chili dipping sauce
  • 1 tsp lime juice
  • 1 skinless chicken breast
  • Lettuce
  • 2 spring onions, thinly diced
  • Cucumber, chopped into thin matchsticks
  • ½ medium carrot, peeled and chopped into thin matchsticks

How to make it:

  • Combine peanut butter with around 1 tbsp of boiling water until smooth (add more water if it is still lumpy)
  • Mix in the chili sauce and lime juice
  • Slice the chicken breast into strips and sauté in a frying pan or grill until browned and cooked through
  • Add all lettuce, spring onions, cucumber and carrot to a serving bowl.
  • Combine with the chicken and top with the peanut sauce.
  • Mix and serve

Dinner: Mexican bean patties with lime yogurt, salsa and wholewheat pitta


  • ½ cup kidney beans, drained and rinsed
  • Sprinkling breadcrumbs
  • ½ tsp mild chili powder (feel free to add more for a spicier patty)
  • 1 – 2 sprigs of coriander, roughly chopped
  • 1 small egg
  • Fresh salsa
  • 2-3 tbsp Greek yogurt
  • 1 tsp lime juice
  • Wholemeal pitta
  • ½ avocado, sliced
  • 3-4 sliced baby plum/vine tomatoes
  • 5-6 red onion rings
  • Lettuce

How to make it:

  • Mash together the kidney beans, breadcrumbs, chili powder, coriander stalks, egg, ½ tbsp salsa and season well
  • Get your hands in the mixture and start to build your patties. (You should make around 2 good sized patties)
  • Place patties under the grill at a high heat
  • Turn over after around 4 minutes
  • Once the other side has gone crispy and golden they’re ready
  • In the meantime, combine the remaining coriander, yogurt and lime juice together with salt and pepper
  • To serve, layer the inside of the pittas with the lime yogurt, add the patties then top with salsa, avocado, tomatoes, lettuce and red onions.

TOP TIP: If you think this may not be enough to satisfy your hunger fully, serve with a big side of freshly chopped salad.


  • Handful of peanuts
  • Carrot sticks with houmous


Day 6 – Saturday

Breakfast: Bacon, poached eggs and grilled tomatoes


  • 1 rasher bacon
  • 2 poached eggs
  • 4-5 baby plum/vine tomatoes whole
  • Dash of vinegar/lemon juice

How to make it:

  • Preheat the grill to a medium to high heat
  • Lay out your bacon and tomatoes on a baking tray
  • Put it under the grill and remember to turn the bacon around 3 minutes in
  • In the meantime, boil the kettle and fill a saucepan around a third of the way up
  • Add the vinegar/lemon juice
  • Bring the pan to boil and reduce down to a simmer
  • Begin to stir the water, creating a whirlpool effect
  • Carefully crack the egg into the water, one at a time
  • Put your timer on for around 3-4 minutes (this would be a good time to turn over your bacon)
  • Once the whites of the eggs have set and the time is up, remove them one-by-one using a slotted spoon to drain the excess water
  • Leave to sit on a piece of kitchen roll
  • Remove your bacon and tomatoes
  • To serve, dish out the bacon and tomatoes then top with the poached eggs.

TOP TIP: Finish with some cracked black pepper for added fat burning[20] throughout the day!

Lunch: Feta, beetroot and pomegranate salad


  • 20g feta, chopped into chunks
  • ½ cup non-pickled beetroot
  • Handful pomegranate seeds
  • Lettuce
  • 10 baby plum/vine tomatoes
  • Cucumber, sliced into half moons
  • ¼ red onion, sliced into rings
  • 1 tsp balsamic vinegar
  • Splash of olive oil

How to make it:

  • Combine the lettuce, tomatoes, cucumber, red onion in a mixing bowl
  • Toss together with salt and pepper, the balsamic vinegar, olive oil and pomegranate seeds
  • To serve, put the salad in a large bowl, top with slices of beetroot and crumbled feta

TOP TIP: Add walnuts[21] or pine nuts[22] for a crunchy edge – and more fiber!

Dinner: A healthy take on Chinese chili beef


  • 1 cup lean beef, chopped into strips
  • ½ red pepper, deseeded and cut into thin strips
  • 2 spring onions, chopped into smaller spears and halved vertically
  • 3-4 florets broccoli
  • ½ cup pak choi, thinly sliced
  • 1 tbsp fresh orange juice
  • Dash Chinese rice wine vinegar/white wine vinegar
  • 1 tsp light soy sauce
  • ½ tsp hot chili sauce like sriracha
  • 1 small egg white
  • Pinch five-spice powder
  • ½ tbsp cornflour
  • 1 tsp self-raising flour
  • 1 tsp rapeseed oil
  • 1 garlic clove, minced
  • 1 tsp ginger, minced
  • Pinch chili flakes

How to make it:

  • Combine the orange juice, vinegar, soy sauce and chili sauce
  • Beat the egg white into a separate bowl until it becomes like foam
  • Add the strips of beef to the egg white, along with five-spice powder, cornflour, flour and black pepper
  • Heat the wok or frying pan with oil on high until almost smoking
  • Add the beef and stir-fry for around 3-4 minutes
  • Remove from the pan and set aside
  • Steam or boil the broccoli and pak choi for around 2-3 minutes until firm but tender
  • Toss together oil, garlic, ginger, red pepper and spring onions in the wok for 2-3 minutes
  • Add chili flakes and the soy sauce/orange juice mix from earlier
  • Add around 3 tbsp water
  • Stir in the beef, broccoli and pak choi and cook together for 1-2 minutes
  • Throw the mix into a bowl and serve!

TOP TIP: If you want to use a leaner meat, why not try chicken breast?


  • 1 tbsp cottage cheese on top of an oatcake
  • 1 banana

Day 7 – Sunday

Breakfast: Baked banana porridge


  • 1 small banana, halved lengthways
  • ¼ cup gluten free oats
  • 1 1/5 cups almond milk or water
  • 1tsp cinnamon
  • 2 walnuts, roughly chopped

How to make it:

  • Pre-heat your oven to 190C/170C fan/gas mark 5
  • Mash half the banana, then combine with the oats, cinnamon, milk and 1 1/5 cups of water
  • Add to a baking dish with a pinch of salt
  • Scatter the remaining banana halves and walnuts on top
  • Bake for approximately 10-15 minutes until the oats have absorbed the liquid and the consistency is creamy

TOP TIP: If you want to make this a little more indulgent, you could add a small portion of grated dark chocolate on top or drizzle lightly in honey.

Lunch: Roasted mushrooms and tomatoes with bacon


  • ¼ cup mushrooms, chopped into quarters
  • 1 beef tomato, halved
  • 2 rashers bacon
  • Sprinkling of chives, roughly chopped
  • ½ tsp cayenne pepper

How to make it:

  • Pre-heat your oven to 190C/170C fan/gas mark 5
  • Arrange the mushrooms on a baking tray
  • Add the tomatoes face down
  • Meanwhile, turn your grill to a medium heat
  • Place the bacon on a grill pan or baking tray
  • Season the vegetables with black pepper and cayenne, before putting in the oven to roast
  • Put the bacon under the grill, turning over regularly
  • After around 10 minutes, remove the mushrooms and tomatoes from the oven
  • Remove the bacon from under the grill
  • Serve immediately

TOP TIP: Ramp up the protein with a poached egg, or add a slice of wholemeal toast for added fiber and carbs.

Dinner: Spiced lamb steaks with a kicking slaw


  • 1 garlic clove, minced
  • ½ tsp ginger, minced
  • 1 tsp tandoori masala spice mix
  • Pinch ground turmeric
  • Pinch cumin
  • 2 tbsp Greek/natural yogurt
  • 2 tbsp lemon juice
  • 1 lamb leg steak, trimmed of fat
  • 2-3 sprigs mint, chopped
  • ½ red pepper, sliced finely
  • ½ carrot, peeled and shredded
  • ¼ cup red cabbage, shredded
  • 1 spring onion, finely chopped
  • ½ red chili, deseeded and finely diced
  • Dash groundnut oil

How to make it:

  • Combine garlic, ginger, spices, half the yogurt, half the lemon juice with salt and pepper to make the lamb marinade
  • Cover the lamb and rub it in
  • Set aside in the fridge for at least 2 hours (or overnight if you have the time)
  • For the slaw, simply toss together the red pepper, carrot, cabbage, spring onion, red chili and groundnut oil, seasoning well.
  • Next, mix the remaining yogurt with mint and a dash of lemon juice, plus salt and pepper.
  • To cook the lamb, heat a griddle pan or BBQ high and char the lamb for 4 minutes on both sides.
  • To serve, portion out the slaw and top it with the lamb steak.
  • Add your mint yogurt dressing and enjoy!

TOP TIP: Need that carb fix? Why not add some roasted sweet potato fries to dip in the mint yogurt?


  • Handful of almonds
  • Berries with Greek yogurt

The bottom line

So, there you have it – your very own simple fat loss meal plan for females.

The key with your diet is to make sure you’re getting enough, nutritionally complete food to prevent snacking on unhealthy foods. Eating healthier also ensures you feel energized and in a good mood, day-to-day.

But the biggest element of this meal plan is that it is packed with fat burning foods to kickstart your weight loss. If you try to follow this kind of meal plan, it could help you shed those stubborn pounds easier so you can cultivate the figure you’ve been working towards.