7-Day Fat-Burning & Muscle-Building Meal Plan: Optimized Nutrition for Women

This 7-day meal plan is designed to complement your 4-day gym program, helping you burn fat while building lean muscle. Using whole, nutrient-dense Australian foods, this guide provides clear food measurements, calorie counts, and macro breakdowns to fuel your body efficiently.

By focusing on protein for muscle recovery, healthy fats for hormone balance, and quality carbohydrates for energy, this plan ensures you stay in a slight calorie deficit for fat loss while supporting muscle growth.

Who is this for?

• Women looking to build lean muscle while optimizing fat burning
• Those who want a structured, easy-to-follow meal plan
• Anyone wanting to fuel their workouts with high-quality, Australian-friendly foods

Foods Included in This Meal Plan:

• Proteins: Chicken thighs, lean beef mince, eggs, egg whites, fish (salmon/tuna), protein powder
• Carbohydrates: Sweet potato, jasmine rice, basmati rice, sourdough bread, oats, semolina, rice cakes
• Healthy Fats: Avocado, peanut butter, cheese, olive oil, nuts
• Fruits & Extras: Mixed berries, mango pieces, honey, almond milk

Nutritional Guidelines

• Calories: Ranges from 1,800-2,200 kcal daily (adjustable based on needs)
• Protein: 40% (for muscle recovery and growth)
• Carbs: 35% (for energy and performance)
• Fats: 25% (for hormone balance and satiety)