Whether you want to lose weight, maintain weight, gain fitness or improve your diet, you can find a weekly diet plan tailored to your goals. Many women's magazines and programs with predominantly female audiences feature health professionals who provide free weekly food plans. If you have specific nutritional needs or medical concerns, consult with your doctor before adopting an overly restrictive diet.
Expert Insight
Health and nutrition author Judy Davie publishes sample weekly diet plans in "Woman's Day" magazine. A typical week features breakfasts such as muesli, low fat yogurt and berries or two poached eggs with whole grain toast. Lunches and dinner consist of lean proteins and vegetables served with brown rice or whole wheat pasta; small falafel patties on whole wheat pita bread, topped with hummus; or avocado stuffed with smoked trout salad, accompanied by tabouleh. Snacks include fruit, vegetables, skim dairy products or a small amount of dark chocolate.
Features
One of the world's most famous women dieters, Oprah Winfrey, has publicized her weekly meal plan for weight loss. She emphasizes small, nutritious meals that she alternates between weeks. Her go-to dishes include grilled salmon with leafy greens and half a sweet potato; oatmeal, egg whites and a green smoothie; a turkey meatball on romaine lettuce, topped with fat-free dressing; and grilled chicken breast served with green vegetables.
Warning
Restaurants can sabotage women following a calorie-restricted diet. Learn low-calorie recipes you can make at home, such as those featured in "Shape" magazine, including polenta in tomato mushroom ragout, Greek pizza with skim ricotta and feta, marinated flank steak and salmon roasted with herbs.
Considerations
The Harvard School of Public Health advises that no single diet suits every individual. Instead, women should select a diet that suits their taste buds. Many women experience success with a Mediterranean-style diet that centers around leafy greens, fresh produce, legumes, unsweetened whole grains, cheese as a garnish, olives, olive oil, nuts and a glass of wine with dinner.
Potential
The Mayo Clinic guide to counting calories asserts that women can lose up to 2 lb. per week if they restrict their caloric intake to 1,000 calories per day. You need to cut 3,500 calories from your diet to lose 1 lb. However, if you exercise, you can burn away some of these calories rather than subtracting food from your diet.
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