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BODY TRANSFORMATION PLAN: FEMALE - 20-39 - FAT LOSS
Chapter 3: Nutrition

Step 1: Watch The Video Guide
Step 2: Get the Plan Below
Step 3: Go To Next Chapter

Female 20-39 Fat Loss Nutrition Video Recap

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When you read a magazine or watch TV, there's no escaping the dizzying amount of overblown ads and dieting gimmicks. With thousands of diets to choose from, it's no surprise that so many people don't see results. Fad diets are incomplete and ineffective, but a proper and complete nutrition program will make you look and feel amazing.

We've designed a nutrition plan specifically for you - so you can maintain energy, melt fat, and make progress. With plenty of tasty options to choose from, you can be sure to stick to effective and enjoyable nutrition. Let's get cookin'!

How many calories should you consume?
LBS | KILOS 3-5 times per week
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Recommended Daily Caloric Intake:  

This calculator estimates your suggested caloric intake for fat loss and is optimized for people weighing over 115 pounds. You shouldn't consume less than 1200 calories per day or you may risk compromising your nutrition.

Example Meals for Female 20-39 Fat Loss

The example meals below are based on a 2250 calories per day fat loss diet. You may need to adjust the amounts of foods to meet your individual caloric needs.

Meal 1

Egg Whites

Egg Whites

7 Eggs Calories: 120
Fats: 0 Grams | Protein 25 Grams | Carbs 0 Grams
Whole Egg

Whole Egg

1 Egg Calories: 92
Fats: 7 Grams | Protein 7 Grams | Carbs 0 Grams
Oats

Oats

1/2 Cup Uncooked Calories: 156
Fats: 3 Grams | Protein 6 Grams | Carbs 27 Grams

Meal 2

Natural Peanut/Almond Butter

Natural Peanut/Almond Butter

1 Tbsp Calories: 105
Fats: 8 Grams | Protein 4 Grams | Carbs 4 Grams
Wheat Bread

100% Whole Wheat Bread

2 Slices Calories: 138
Fats: 2 Grams | Protein 7 Grams | Carbs 23 Grams
Strawberries

Strawberries

8-10 Berries Calories: 40
Fats: 0 Grams | Protein 0 Grams | Carbs 10 Grams

Meal 3

Chicken Breast

Chicken Breast

5 Oz Calories: 234
Fats: 5 Grams | Protein 44 Grams | Carbs 0 Grams
Sweet Potato

Sweet Potato

6 Oz Calories: 154
Fats: 0 Grams | Protein 3 Grams | Carbs 35 Grams
Broccoli

Broccoli

1 Cup Calories: 35
Fats: 0 Grams | Protein 3 Grams | Carbs 6 Grams
Olive Oil

Olive Oil

1.5 Tsp Calories: 59
Fats: 7 Grams | Protein 0 Grams | Carbs 0 Grams

Meal 4

Chicken Breast

Chicken Breast

5 Oz Calories: 234
Fats: 5 Grams | Protein 44 Grams | Carbs 0 Grams
Brown Rice

Brown Rice

1 Cup Cooked Calories: 218
Fats: 0 Grams | Protein 4 Grams | Carbs 45 Grams
Spinach

Spinach

3 Cups Calories: 21
Fats: 0 Grams | Protein 3 Grams | Carbs 3 Grams
Avocado

Avocado

5-6 Slices Calories: 70
Fats: 6 Grams | Protein 1 Grams | Carbs 4 Grams

Meal 5

Tilapia/White Fish

Tilapia/White Fish

5 Oz Calories: 181
Fats: 4 Grams | Protein 37 Grams | Carbs 0 Grams
Brown Rice

Brown Rice

1/3 Cup Cooked Calories: 73
Fats: 0 Gram | Protein 2 Grams | Carbs 15 Grams
Broccoli

Steamed Mixed Vegetables

1 Cup Calories: 118
Fats: 0 Grams | Protein 3 Grams | Carbs 12 Grams

Meal 6: Post-Workout

Protein Shake

Protein Shake

1 Serving Calories: 130
Fats: 2 Grams | Protein 25 Grams | Carbs 4 Grams
Post Workout Carbohydrate

Post Workout Carbohydrate

1 serving Calories: 130
Fats: 0 Grams | Protein 0 Grams | Carbs 30 Grams

Keys To Your Nutrition Success

Consistency

To sculpt the beautiful, feminine body you've always wanted, your diet needs to be consistent. Remember, real fat loss isn't the result of a few days or couple of weeks of dieting. Lasting weight loss is a product of week to week, months at a time, back-to-back seasons of Sex and the City effort! It takes time, and the people around you who've done it will tell you that's the most important lesson.

Once the weight is gone, consistency will help you develop new, life-long eating patterns to ensure that you'll always be pleased by the way you look and feel!

( Expand All )

Meal Frequency

Tools And Meal Prep Notes

Calories

Fat Loss Ratio

What You Should Be Eating

Adjustments

Nutrition On Workout Days

Final Word on Nutrition for Female 20-39 Fat Loss

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You now have the nutritional knowledge to sculpt a slimmer and sexier you. Take the time to pack your meals, get in your workouts, and stick to your game plan. Consistency and dedication will take you from where you are now to where you want to be, so don't get distracted. If you have a slip-up, get right back on track. With patience and hard work, you'll reach your goal and inspire others to do the same.

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