weight loss meal plans for women

Nutrition Articles & Information!

2016-07-01T14:06:00.033-07:00

What does it take to reach your nutrition fitness goals? Bodybuilding.com has the best FREE nutrition articles written by fitness industry gurus!

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Nutrition And Diet Tips

2016-07-01T14:06:00.031-07:00

Nutrition Tab, Nutrition And Diet Tips Articles

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Muscle Building Supplements Articles

2016-07-01T14:06:00.029-07:00

Supplements Tab, Muscle Building Articles

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Is Alcohol Wreaking Havoc On Your Physique?

2016-07-01T14:06:00.027-07:00

Does alcohol inhibit fat loss? Is there some truth to the dreaded "beer belly?" Find out if alcohol is keeping you from your dream physique.

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The Best Food Sources of Vitamins C and B-1

2016-07-01T14:06:00.025-07:00

Vitamin C is essential for supporting a strong immune system, and vitamin B-1 is crucial for optimal energy production. Here are the best foods you should seek out to meet your daily intake goals!

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Are Essential Vitamins Lacking In Your Diet?

2016-07-01T14:06:00.023-07:00

Vitamins A and D are crucial for optimal health and performance. Meet the recommended amounts of these fat-soluble vitamins each day with these nutrient-packed foods!

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Go the Distance: How To Fuel for Marathons and 10Ks!

2016-07-01T14:06:00.021-07:00

Smart food choices in the right quantities and at key times can make all the difference during races. Learn the essentials from a marathon winner to fuel your personal best!

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Your Complete Guide To IIFYM

2016-07-01T14:06:00.019-07:00

Flexible dieting, or "if it fits your macros," has its critics and plenty of diehard fans. But is it right for you? Here's everything you need to know, and some numbers to get you started!

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Intermittent Fasting: Everything You Need To Know

2016-07-01T14:06:00.017-07:00

Intermittent fasting may improve fat loss and allow you to eat more cheat foods than a traditional diet, but how do you do it, and how does it work? Jim Stoppani, PhD, has your answers!

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Chocolate Chip Cookie Dough Protein Truffles!

2016-07-01T14:06:00.015-07:00

Looking for a healthy take on that bowl of chocolate chip cookie dough you've been dreaming about eating? Try this sweet, protein-packed alternative!

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Protein And M&M Cake Jars

2016-07-01T14:06:00.013-07:00

Cake, candy, and gains make this one delicious dessert.

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High-Protein, Low-Carb Mac And Cheese Sauce

2016-07-01T14:06:00.011-07:00

Later, Alfredo. Drape your pasta dish with this guilt-free, protein-packed sauce instead.

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3 Healthy Chicken-Wing Recipes

2016-07-01T14:06:00.009-07:00

Everyone knows that, when it comes to chicken, wings are the best. Treat your palate by delving into these 3 unique varieties.

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30-Minute Paleo-Friendly Dinners

2016-07-01T14:06:00.007-07:00

If you follow a paleo diet, a quick drive-thru dinner isn't an option when you're in a rush. Here are 4 protein-packed meals you can make in under 30 minutes!

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Morning Nutrition: 7 Muscle-Building Breakfasts

2016-07-01T14:06:00.005-07:00

Give your body the nutrition it needs to build muscle and perform at its best. These recipes will provide the taste and macros you're looking for!

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5 Protein-Packed Desserts

2016-07-01T14:06:00.003-07:00

Add a healthy twist to even the most decadent desserts with these protein-rich recipes.

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5 Healthy Versions Of Famous Ice Cream Treats!

2016-07-01T14:06:00.001-07:00

If you're the type who has to struggle not to steer into the drive-thru for a shake, hurry home and make these copies instead. They've got all the taste, none of the junk, and protein to spare!

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Targeted molecular therapy reduces initial development of NAFLD in mice

2016-06-30T23:52:00.001-07:00

Researchers report in the journal Cell Reports a targeted molecular therapy that dramatically reduces the initial development of Non Alcoholic Fatty Liver Disease (NAFLD) in laboratory mouse models of the disease.

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The Pyramid Of Fat Loss

2016-06-30T16:14:00.001-07:00

Drexel researchers develop computer game and mobile app to help people lose weight

2016-06-30T09:53:00.001-07:00

Can a computer game train your brain to resist sweets? That's the question Drexel University researchers hope to answer with one of two new studies launching this month. They have developed a computer game and smartphone app to help people control unhealthy eating habits and ultimately lose weight.

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Vegan Protein Brownies

2016-06-29T16:14:00.001-07:00

Devour plant protein in its most glorious form with this recipe for a gains-friendly batch of chocolaty brownies.

Plant protein powders such as pea, rice, and hemp are all the rage these days. They're hypoallergenic, usually non-GMO, often organic, and absolutely wonderful to cook with. You can use them to make homemade protein bars, pizza crusts, cheesecakes, cookies, and yes, even brownies!

These protein brownies were made without eggs, without butter, and without cow's milk! They're gluten-free, high in protein and fiber, and packed with antioxidants. They're also absolutely amazingly soft and chocolaty—just as a brownie should be.

Best of all, they're a welcome treat no matter the time of day. Enjoy a fudgy square alongside a cup of coffee before hitting the gym, with tea as a midafternoon pick-me-up. or dunked in a tall glass of milk before bed.

Looking for something a little more decadent? Warm one up and pair it with a scoop of vanilla protein ice cream for that extra oomph factor. If you ask me, it's the perfect dessert.

Ingredients

Ground almonds 1 cup

Cannellini beans, unsalted and drained 1 can

Pea protein powder (vanilla or plain) 3/4 cup

Cocoa powder 3/4 cup

Coconut sugar 1/4 cup

Coconut oil 2 tbsp

Almond milk 1 cup

Almond butter 4-1/2 tbsp

Sea salt 1 tsp

Baking powder 1 tsp

Directions

Using a handheld immersion blender or a food processor, blend all ingredients together until you get a smooth batter.
Once blended, pour into a small brownie tray.
Bake at 340 degrees F (around 170 C) for about an hour or until an inserted knife comes out relatively clean. Be careful not to overbake the brownies: you want them a bit gooey in the center.

Nutrition Facts
Serving size: 1 brownie
Recipe yields: 8 servings

Amount per serving

Calories 321

Fat25 g

Carbs16 g (2 g fiber)

Protein9 g

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4 Clean Alternatives to Your Favorite Cheat Meal!

2016-06-29T09:51:00.001-07:00

Excessive weight at young age increases risk of heart failure

2016-06-29T09:32:00.001-07:00

It comes down to starting healthy habits early. Fortunately, it's never too late to adopt a healthier lifestyle, and losing weight is great for reducing your risk of heart attack. But you can still be at a higher risk for other heart problems if you're late in changing your habits.

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8 Easy-To-Make Protein Recipes

2016-06-28T16:02:00.003-07:00

Getting enough protein to support your muscle-building goals is easy with these quick, delicious recipes. Try one tonight!

We all know the drill: Pour a scoop of protein into 8 ounces of water, shake, and chug. Sure, it's easy, but it can get a little boring. To save you from your regular protein routine, the athletes of Team MuscleTech have put together their favorite recipes.

From waffles, to muffins, to protein almond bark, these recipes provide all the protein you need and the flavor you want. Don't call yourself a chef? Don't worry! These eight recipes are simple and fast. Even cooking newbies will feel confident in the kitchen.

Let's get cooking!

Protein Almond Bark

Health coach and bikini competitor Caroline Tusiuk swears by this delish recipe to combat her sweet tooth. Prepared with crushed almonds and almond butter, this bark provides a hearty dose of healthy fats. Add in a scoop of protein powder in any flavor and you're looking at the perfect sweet treat for any low-carb diet plan.

Ingredients

MuscleTech Lab Series 100% Whey Advanced 1 scoop

Extra-virgin coconut oil 3 tbsp

Crushed almonds 1/3 cup

Almond butter 1 tbsp

Unsweetened shredded coconut 1/4 cup

Directions

Melt coconut oil and mix with protein powder.
Pour mixture on parchment paper and spread.
Top with almond butter, crushed almonds, and coconut.
Refrigerate 2-3 hours.
Remove and break apart.

Nutrition Facts
Serving size: 1 portion
Recipe yields: 3 servings

Amount per serving

Calories 245

Total Fat19.7 g

Total Carbs7 g

Protein13.3 g

Chocolate Peanut Butter Waffle

When bikini competitor Nicole Christine wakes up, she does breakfast right! Her high-protein peanut butter and chocolate waffle is the perfect mix of nutrients for a healthy start to the day. This waffle is made with PB2 in order to keep the total fat content down, so it's great if you need a lower-fat breakfast.

Ingredients

Oatmeal 1 cup

MuscleTech Lab Series 100% Whey Advanced Triple Chocolate 1 scoop

PB2 2 tbsp

Egg white 1

Water 1 cup

Stevia 2 tbsp

Cinnamon 2 tbsp

Directions

Place all ingredients in a blender and mix well.
Pour mixture into a preheated waffle maker.
Cook 3-5 minutes.
Enjoy with some honey or PB2.

Nutrition Facts
Serving size: 1 portion
Recipe yields: 2 servings

Amount per serving

Calories 241

Total Fat5 g

Total Carbs31 g

Protein18 g

Performance-Boosting Pre-Workout Shake

Whether your goals are performance- or physique-based, pre-workout nutrition is essential to success. Lifestyle coach and bodybuilder Jase Stevens knows the right pre-workout shake can make all the difference in his workout, so he uses this recipe to fuel his body properly.

This shake is the perfect blend of high-quality protein, carbohydrates, and some healthy fats. "I use one teaspoon of cinnamon to help increase insulin sensitivity and assist my body in dispersing carbs efficiently to the muscle cells," says Stevens. "I also add some sea salt so I get enough sodium to avoid cramping."

Ingredients

MuscleTech Lab Series 100% Whey Advanced 2 scoops

Quick oats 1 cup

Almond butter 2 tbsp

Medium banana 1/2

Cinnamon 1 tbsp

Sea salt 1/4 tsp

Water 2 cups

Directions

Place all the ingredients in a blender and blend until smooth.

Nutrition Facts
Serving size: 1 portion
Recipe yields: 2 servings

Amount per serving

Calories 412

Total Fat12 g

Total Carbs44 g

Protein32 g

Coconut Protein Almond Bark

"It's one of my favorite recipes for sure," says men's physique competitor Blake Muracco. "It's a great contest-prep treat because it provides healthy fat and lots of protein."

Not only does this recipe taste great, it's super easy to make. Plus, it's made from ingredients you probably already have in your kitchen!

Ingredients

Coconut oil 1-1/2 tbsp

MuscleTech Lab Series 100% Whey Advanced Triple Chocolate 1 1/2 scoops

Almonds 1/3 cup

Directions

Place all ingredients in a glass bowl and microwave for 15-30 seconds, or until the oil is liquid.
Stir until the consistency is even, and pour onto parchment paper.
Place in the freezer for 25-30 minutes.
Break apart and eat up!

Nutrition Facts
Serving size: 1 portion
Recipe yields: 3 servings

Amount per serving

Calories 327

Total Fat23 g

Total Carbs8 g

Protein22 g

Protein Banana Muffins

Made with just a few wholesome ingredients, you'll feel good about trying this recipe. Powerlifter Sam Amorim loves to eat them as a post-workout snack. They're also great to carry with you when you know you'll need a protein-rich treat!

Ingredients

Flour 1/2 cup

Banana 1

MuscleTech Lab Series 100% Whey Advanced Vanilla or Chocolate 1 scoop

Cashew milk 1 cup

Egg 1

Baking powder 1 pinch

Directions

Preheat oven to 350 degrees F.
Mix all ingredients.
Pour into non-stick muffin tins.
Bake for 12-15 minutes.

Nutrition Facts
Serving size: 1 muffin
Recipe yields: 6 muffins

Amount per serving

Calories 94

Total Fat2 g

Total Carbs14 g

Protein5 g

Protein-Packed Pancakes

Figure competitor Lindi Carter's ultra-quick pancake recipe is the perfect breakfast for people with a hectic schedule. "The first time I tried these, I fell in love," says Carter. "Now, they're a staple in my meal prep. You'd never guess they were protein pancakes!"

Ingredients

Pancake mix 1-1/3 cup

MuscleTech Lab Series 100% Whey Advanced 1 scoop

Egg white 6

Water 1/2 cup

Directions

Mix all ingredients together.
Pour onto a heated pan in 5-inch circles.
When bubbles form, flip and cook until done.

Nutrition Facts
Serving size: 1 pancake
Recipe yields: 5 servings

Amount per serving

Calories 178

Total Fat2 g

Total Carbs27 g

Protein13 g

Peanut Butter Banana Smoothie

This recipe is bodybuilder Kyle Glickman's all-time favorite shake. It's rich in protein, high in healthy fats, and has just enough carbs to keep your energy up throughout your day. Try it next time you're in a hurry!

Ingredients

MuscleTech Lab Series 100% Whey Advanced Triple Chocolate Brownie 2 scoops

Medium banana 1

Peanut butter 1 tbsp

Vanilla almond milk (unsweetened) 12 oz.

Ice as desired

Fat-free whipped cream as desired

Directions

Place all ingredients except the whipped cream in a blender and blend.
Top with whipped cream and serve.

Nutrition Facts
Serving size: 1 shake
Recipe yields: 1 shake

Amount per serving

Calories 481

Total Fat13 g

Total Carbs34 g

Protein57 g

Cookie Dough Protein Treats

Need a break from your usual protein shake? Try this delish cookie dough option instead. Bodybuilder and fitness model Jay Primarolo is the creator of these excellent treats! They offer a perfect blend of protein and healthy fats with just a touch of carbs to provide well-balanced nutrition.

If you're really watching your carbs, you can decrease the count further by opting for sugar-free maple syrup.

Ingredients

MuscleTech Lab Series 100% Whey Advanced French Vanilla Crème 2 scoops

Almond meal 1 cup

Nut butter 1/2 cup

Pure maple syrup 1/4 cup

Mini chocolate chips 1/4 cup

Directions

In a bowl, mix all ingredients together.
Form into bite-sized balls.
Place in fridge until ready to eat.

Nutrition Facts
Serving size: 1 treat
Recipe yields: 12 treats

Amount per serving

Calories 178

Total Fat10 g

Total Carbs13 g

Protein9 g

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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The Facts About Intermittent Fasting, Fat Loss, And Muscle Growth

2016-06-28T16:02:00.001-07:00

weight loss meal plans for women

Nutrition Articles & Information!

Nutrition And Diet Tips

Muscle Building Supplements Articles

Is Alcohol Wreaking Havoc On Your Physique?

The Best Food Sources of Vitamins C and B-1

Are Essential Vitamins Lacking In Your Diet?

Go the Distance: How To Fuel for Marathons and 10Ks!

Your Complete Guide To IIFYM

Intermittent Fasting: Everything You Need To Know

Chocolate Chip Cookie Dough Protein Truffles!

Protein And M&M Cake Jars

High-Protein, Low-Carb Mac And Cheese Sauce

3 Healthy Chicken-Wing Recipes

30-Minute Paleo-Friendly Dinners

Morning Nutrition: 7 Muscle-Building Breakfasts

5 Protein-Packed Desserts

5 Healthy Versions Of Famous Ice Cream Treats!

Targeted molecular therapy reduces initial development of NAFLD in mice

The Pyramid Of Fat Loss

Drexel researchers develop computer game and mobile app to help people lose weight

Vegan Protein Brownies

Vital Stats

Ground almonds 1 cup

Cannellini beans, unsalted and drained 1 can

Pea protein powder (vanilla or plain) 3/4 cup

Cocoa powder 3/4 cup

Coconut sugar 1/4 cup

Coconut oil 2 tbsp

Almond milk 1 cup

Almond butter 4-1/2 tbsp

Sea salt 1 tsp

Baking powder 1 tsp

4 Clean Alternatives to Your Favorite Cheat Meal!

Excessive weight at young age increases risk of heart failure

8 Easy-To-Make Protein Recipes

Protein Almond Bark

MuscleTech Lab Series 100% Whey Advanced 1 scoop

Extra-virgin coconut oil 3 tbsp

Crushed almonds 1/3 cup

Almond butter 1 tbsp

Unsweetened shredded coconut 1/4 cup

Chocolate Peanut Butter Waffle

Oatmeal 1 cup

MuscleTech Lab Series 100% Whey Advanced Triple Chocolate 1 scoop

PB2 2 tbsp

Egg white 1

Water 1 cup

Stevia 2 tbsp

Cinnamon 2 tbsp

Performance-Boosting Pre-Workout Shake

MuscleTech Lab Series 100% Whey Advanced 2 scoops

Quick oats 1 cup

Almond butter 2 tbsp

Medium banana 1/2

Cinnamon 1 tbsp

Sea salt 1/4 tsp

Water 2 cups

Coconut Protein Almond Bark

Coconut oil 1-1/2 tbsp

MuscleTech Lab Series 100% Whey Advanced Triple Chocolate 1 1/2 scoops

Almonds 1/3 cup

Protein Banana Muffins

Flour 1/2 cup

Banana 1

MuscleTech Lab Series 100% Whey Advanced Vanilla or Chocolate 1 scoop

Cashew milk 1 cup

Egg 1

Baking powder 1 pinch

Protein-Packed Pancakes

Pancake mix 1-1/3 cup

MuscleTech Lab Series 100% Whey Advanced 1 scoop

Egg white 6

Water 1/2 cup

Peanut Butter Banana Smoothie

MuscleTech Lab Series 100% Whey Advanced Triple Chocolate Brownie 2 scoops

Medium banana 1

Peanut butter 1 tbsp

Vanilla almond milk (unsweetened) 12 oz.

Ice as desired