Weekly Diet Plans With Foods For Women Trying To Lose Weight

One of the challenges of dieting is eating enough food to get adequate nutrition while also losing weight. In many cases, diets are complicated and difficult to maintain. The unfortunate result is that many women are unable to lose weight or maintain the loss if they do. The best weight loss plans include a balanced diet of proteins, whole grains and fruits and vegetables.

Women's Nutritional Needs

Women need a diet that includes calcium, iron and adequate calories to maintain health. According to the Illinois Department of Public Health, women aged 23 to 50 need 1,700 to 2,200 calories a day to maintain health and weight. Eating fewer than 1,500 calories can result in health issues such as osteoporosis and anemia. A diet with low-fat or fat-free dairy provides calcium without too many calories. Iron can be found in beef, fish, poultry, spinach and other green leafy vegetables, and whole-grain foods.

Breakfast

Skipping breakfast can lead to overeating and weight gain. Breakfast jump-starts the metabolism after a night of rest and increases the odds of losing weight. An omelet with vegetables offers the protein and vitamins a woman's body needs, while also being low-fat. Oatmeal with raisins or other fruit is another healthy option. If you are in a hurry, a fruit smoothie with whole grain toast or a sandwich on whole wheat bread with natural peanut butter and real-fruit jelly are quick breakfast options. Including a glass of low-fat or skim milk or yogurt offers the additional calcium women need without adding too many calories.

Lunch

Like breakfast, lunch should include a protein, whole grain and fruit or vegetable. Making extra food at dinner to have for lunch the next day is an easy way to have a healthy, tasty lunch. Salad made with a lean meat such as turkey and a variety of vegetables with a vinaigrette and whole grain roll is light, yet filling. Add low-fat cheese or a glass of milk to ensure you have calcium.

Dinner

When dieting, dinners can seem boring and tasteless. However, there are many great options that include all the nutrition a woman needs and are tasty. Stir-fry with lean beef and vegetables offers protein, vitamins and minerals including iron needed to prevent anemia. Serve with whole grain rice for fiber. Pasta is not necessarily a no-no on diets, as long as you choose whole grain pasta and a red sauce without cream or fatty cheese. Fish is not only lean, but also offers omega-3 fatty acids needed for heart health.

Snacks and Dessert

Diet experts no longer recommend the three-square meals a day plan. Instead, they encourage snacking between meals to avoid hunger and keep the metabolism running. Choose snacks that are void of sugar and refined carbs. Almonds and raisins offer protein and a sweet treat. Air popped, un-buttered popcorn with low or no-salt seasonings and a glass of milk provide fiber, protein and calcium. Desserts are allowed, but stick with low-fat options such as frozen yogurt or sugar-free ice pops. Dark chocolate -- about 150 calories worth -- satisfies the sweet tooth and offers antioxidants for heart health.