3 Month Complete Meal Prep Plan for Women

This is a 3-month meal prep plan designed to help you lose body fat and build lean muscle. The focus is on high-protein meals, balanced macros, and nutrient-dense foods that will fuel your workouts and support muscle recovery. Adjust the portion sizes based on your personal calorie needs, activity level, and progress.

General Guidelines:

• Calories: Approx. 1,800–2,100 per day, depending on activity level.

• Protein: ~120-150g per day to support muscle growth.

• Carbs: 100-150g per day (mainly from whole grains, vegetables, and fruits).

• Fats: 60-80g per day from healthy sources (avocado, olive oil, nuts, etc.).

Week 1-4: Building the Foundation

For the first month, focus on establishing the basics of healthy eating and consistent meal prep.

Breakfast (Daily)

• Egg White Scramble with Veggies:
  3 egg whites + 1 whole egg, spinach, mushrooms, bell peppers, onions, cooked in olive oil.
  Pair with a small serving of avocado or 1/2 slice whole-grain toast.

• Overnight Oats:
  1/2 cup rolled oats, 1 scoop protein powder, 1 tbsp chia seeds, almond milk, and fresh berries.

Lunch (Meal Prep for 3-4 days)

• Grilled Chicken Salad:
  Grilled chicken breast (4-6 oz), mixed greens, cucumbers, tomatoes, bell peppers, and olive oil/vinegar dressing.
  Add 1/2 cup quinoa or brown rice if additional carbs are needed.

• Turkey and Veggie Stir-Fry:
  Ground turkey (93% lean, 4-6 oz), sautéed with broccoli, bell peppers, and zucchini in olive oil. Serve with 1/2 cup cooked quinoa or cauliflower rice.

Dinner (Meal Prep for 3-4 days)

• Baked Salmon with Roasted Veggies:
  Baked salmon (4-6 oz) with roasted Brussels sprouts and sweet potatoes (1/2 medium).
  Drizzle olive oil on the veggies before roasting.
  Add 1/2 cup cooked lentils for added fiber and protein.

• Grilled Shrimp with Veggie Medley:
  Grilled shrimp (4-6 oz), roasted or sautéed vegetables (carrots, zucchini, asparagus), and 1/2 cup quinoa or brown rice.

Snacks (Daily)

• Greek Yogurt with Berries and Almonds:
  1 cup Greek yogurt (unsweetened) with 1/4 cup mixed berries and a handful of almonds.

• Protein Smoothie:
  1 scoop protein powder, 1/2 banana, spinach, almond milk, and 1 tbsp peanut butter.

Evening Snack (Optional)

• Cottage Cheese with Cinnamon:
  1/2 cup cottage cheese with a sprinkle of cinnamon and a few walnuts.

Week 5-8: Fine-Tuning and Variety

As you move into the second month, you’ll want to increase the variety of proteins and carbs while staying consistent with your calorie target.

Breakfast (Daily)

• Veggie Omelette:
  3 egg whites + 2 whole eggs, mixed with spinach, tomatoes, onions, and mushrooms. Pair with 1/2 avocado.

• Protein Pancakes:
  1/2 cup oats, 1 scoop protein powder, 1/2 banana, 2 egg whites. Blend and cook as pancakes. Top with berries or a drizzle of almond butter.

Lunch (Meal Prep for 3-4 days)

• Chicken and Sweet Potato Bowl:
  Grilled chicken breast (4-6 oz), roasted sweet potatoes, sautéed spinach, and quinoa.
  Top with 1 tbsp olive oil or tahini dressing.

• Tuna Salad with Greens:
  Canned tuna (in water), mixed with avocado, cherry tomatoes, cucumber, and arugula. Serve with 1 slice of whole-grain toast or 1/2 cup roasted butternut squash.

Dinner (Meal Prep for 3-4 days)

• Beef and Veggie Stir-Fry:
  Lean ground beef (4-6 oz), cooked with broccoli, bell peppers, and onions. Serve with 1/2 cup cooked brown rice or quinoa.

• Baked Cod with Veggies:
  Baked cod (4-6 oz) with roasted Brussels sprouts and a side of quinoa.
  Use olive oil and garlic for flavor.

Snacks (Daily)

• Protein Bar or Energy Balls:
  Look for a low-sugar, high-protein bar (10-15g protein).
  Or make your own energy balls with oats, protein powder, almond butter, and honey.

• Hard-Boiled Eggs and Carrot Sticks:
  2 hard-boiled eggs with 1 cup carrot sticks or cucumber slices.

Evening Snack (Optional)

• Greek Yogurt Parfait:
  Greek yogurt with 1 tbsp flaxseeds and a handful of berries.

Week 9-12: Refining and Progressive Overload

During the last month, continue following the same structure but adjust your portions slightly as you approach your goal. Focus on maintaining muscle with higher protein and minimizing processed carbs.

Breakfast (Daily)

• Avocado Toast with Eggs:
  1 slice whole-grain toast, 1/2 avocado, 2 poached eggs.
  Sprinkle with chili flakes and sea salt for flavor.

• Protein Smoothie:
  1 scoop protein powder, spinach, almond milk, and 1 tbsp almond butter or chia seeds.

Lunch (Meal Prep for 3-4 days)

• Chicken and Veggie Buddha Bowl:
  Grilled chicken (4-6 oz), steamed veggies (broccoli, cauliflower, or spinach), 1/2 cup quinoa, and 1 tbsp tahini dressing.

• Ground Turkey Lettuce Wraps:
  Ground turkey (4-6 oz), mixed with diced veggies and wrapped in large lettuce leaves. Serve with 1/2 cup brown rice.

Dinner (Meal Prep for 3-4 days)

• Grilled Steak with Veggies:
  Lean steak (4-6 oz), grilled or pan-seared with roasted zucchini, and a side of roasted potatoes or sweet potatoes.

• Salmon with Roasted Veggies:
  4-6 oz of salmon with roasted veggies (asparagus, Brussels sprouts) and a small serving of quinoa.

Snacks (Daily)

• Protein Smoothie or Shake:
  1 scoop protein powder, 1/2 banana, 1 tbsp peanut butter, and almond milk.

• Greek Yogurt with Walnuts and Cinnamon:
  1 cup unsweetened Greek yogurt, a handful of walnuts, and a sprinkle of cinnamon.

Evening Snack (Optional)

• Cottage Cheese with Almonds:
  1/2 cup cottage cheese with a handful of almonds or a drizzle of honey.

Additional Tips:

1. Meal Prep: Spend a few hours each weekend prepping proteins (grilled chicken, turkey, fish), veggies, and grains (quinoa, rice, sweet potatoes) for the week ahead.

2. Hydration: Aim for 8-10 cups of water daily to stay hydrated and support fat loss.

3. Exercise: Combine this meal plan with strength training (3-4 times per week) and cardio (2-3 times per week) for optimal results.

With this 3-month meal prep plan, you’ll be fueling your body for muscle growth while staying in a calorie deficit for fat loss. The key is consistency, so stay on track with your meals and workouts!