An Easy Healthy Eating Plan for Women 22.08.2015

healthy eating plan for women@photo

Women have their own daily nutritional recommendations, so here is a healthy eating plan for women that is balanced and tasty. We show you when and what to eat so that you get the proteins, carbs, and fats you need.

Daily Amount Recommendations



Energy (kcal) 2,500 2,000
Protein (g) 55 45
Carbohydrates (g) 300 230
Sugar (g) 120 90
Fat (g) 95 70
Saturated fat (g) 30 20
Fiber (g) 24 24
Salt (g) 6 6


So, how can women ramp up their metabolism? Start bright and early with a protein-filled breakfast. Eggs, fish, lean meat, and low-fat dairy are prime choices. We burn more calories burning protein than carbs, so including protein at the start of your day can really kick your metabolism into high gear. Plus, protein keeps you feeling satisfied for longer! Add salmon to your eggs or make a ham omelet with some low-fat cheese for a yummy, quick, and nutritious first meal. Remember, skipping breakfast throws off your blood sugar levels, causing you to reach for unhealthy snacks throughout the day.

Mid-Morning Snack

Eating smaller meals more frequently helps to keep blood sugar stable, so spread your meals throughout the day. Snack wisely by including foods that boost energy and keep you satiated. Switch out cookies for whole-wheat crackers topped with nut butter and banana. Or add hummus and veggies to your shopping list for an easy snack.


eating plan for women@photo

The key to a healthy eating plan for women is combining starch and protein. You want carbs that will steadily increase blood sugar, so go for fiber-filled whole grains instead of sugary “white” carbs. Rye bread stuffed with lean meat and a side salad is a great choice. Or pair baked beans with whole-grain toast.

Mid-Afternoon Snack

Around 3pm you’ll want something sweet, so choose fruit. Trail mix with dried fruit, nuts and seeds gives you healthy fats and more protein. You’ll make it to dinner without sabotaging your health. Instead of sugary granola bars, try raisins and walnuts or almonds. It will keep blood sugar and energy in check.


Carbs are low-fat, high-fiber additions to your evening meal. Add some healthy essential fats found in oily fish like mackerel and sardines, as well as nuts. The fats will help rejuvenate and repair your body overnight while keeping hair and skin healthy. Think of dinner as a rainbow: colorful veggies, salad dressed in flaxseed oil, and lean protein (meat, fish, or beans.) Add a whole-grain like quinoa or brown rice, and you’re good to go! Keep this healthy eating plan for women in mind and you’ll feel and look great.


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