Women’s Meal Plan 10+1

Choose this if you want a ready-to-heat, high-protein, structured week without cooking. You’ll get 11 meals + 3 snacks with daily totals that typically land around 760–980 calories and ~79–106g protein (varies by day).

Yes. The menu balances lean protein, smart carbs, and healthy fats to support fat loss, maintenance, or muscle gain. For fat loss, keep total calories below your TDEE; for performance/lean mass, add a snack or side of carbs/protein on heavy training days. Track how you feel, weigh in weekly, and adjust portions as needed.

It can be, if you’re in a calorie deficit. The plan’s higher protein helps with fullness and muscle retention. Use a tracker (e.g., MyFitnessPal) to keep daily calories under your TDEE; if progress stalls for 2+ weeks, reduce add-ons or portion sizes slightly, or ask a dietitian for a quick tune-up.

No. You can rearrange days and mealtimes to fit your schedule. Results come from total daily intake, so stay close to the provided portions/macros and you’ll be on track.

Meals are freshly prepared and shipped refrigerated, not frozen. You may freeze them if you need more time.

• Meals: Refrigerate on arrival. Best within 7 days; freeze up to 3 months. Reheat in the microwave 1–2 minutes (stir/rotate halfway); thaw frozen meals in the fridge overnight before heating.

• Buffin Muffins & snacks: Keep refrigerated; best within 10–14 days (or freeze up to 3 months). To serve, enjoy cold or microwave 10–20 seconds for a warm, bakery-style texture.