Reverse Dieting for Women: Proven Meal Plans by Experts

Do you feel like you’ve reached a plateau in your weight loss journey? Are you worried about gaining back all the weight you just lost? Does the fear of menopausal weight gain keep you up at night?

If you answered yes to one or all of these questions, we have you covered.

In this guide, we’ll walk you through the basics of reverse dieting, what it is, and how to follow through with this unique eating plan. We'll start slowly and gradually ramp up your food intake, guiding you every step of the way.

What Is Reverse Dieting?

In a nutshell, reverse dieting is the opposite of most eating strategies—you’re focused on adding calories to your diet, not cutting.

The idea is dieting restricts your calorie intake, so your body becomes so used to eating less food that its calorie burn becomes proportionate. By eating more each week, your body starts learning to burn more calories again until it returns to normal without gaining more weight.

But why does it help you lose weight if it's about eating more?

According to registered dietitian Natalie Romito, RD, LD, one of the biggest reasons Reverse Dieting is so effective is because it helps you determine how many calories you need to maintain your weight loss.

The gradual calorie intake gives your body enough time to adjust and find that caloric sweet spot.

Understanding the Concept and Its Benefits

Whenever you cut calories and go on a diet, you’re training your body to become super efficient at survival, conserving energy, and making do with how many calories you consume. But it comes at the expense of slower fat-burning capabilities.

Reverse dieting tricks your body into burning more calories by adding to your daily calorie intake.

Having more calories means your body has access to more energy stored at your disposal and more muscle-building nutrients. This, in turn, helps you feel better about yourself, which can help end those late-night cravings where all you want to do is eat everything in sight.

Other benefits of reverse dieting include better hormone balance, which is great for menopausal women, and better athletic performance, a huge plus if you’re trying to become more active.

How to Start a Reverse Dieting Meal Plan

Starting reverse dieting isn’t hard, but careful planning is required to avoid overeating.

Calculating Your Baseline Calorie Intake

First things first, we gotta figure out how much you're eating now. This baseline helps to plan your calorie increase.

To start, track everything you eat for a week, add the total calories, and divide it by seven. This should give you your daily average, which acts as your baseline.

Gradual Caloric Increase Strategy

Now comes the exciting part—adding more food. But you should do it slowly. You should add no more than 100 calories to your daily intake every week.

To put this into context, 100 calories is the size of a small apple or an extra tablespoon of your favorite organic peanut butter.

Starting slow and adding calories bit by bit gives your body enough time to adjust.

Tracking Macros: Protein, Carbs, and Fats

Keep an eye on where your calories are coming from. A rough macro ratio for women for healthy calorie intake means 30-35% of total calories should be from protein, 40-50% from carbohydrates, and 20-25% from fats.

These ratios are crucial for balanced nutrition that satiate you and support muscle growth.

7-Day Reverse Dieting Sample Meal Plan crafted by our Nutritionists

We're just getting our feet wet. We'll add a smidge more food to your usual intake. Nothing crazy, just enough to kickstart the process.

Day 1: Baseline Calorie Adjustment

Breakfast: Veggie-packed omelet with whole-grain toast

• Ingredients:
  • 2 eggs
  • 1/4 cup mixed veggies (bell peppers, onions, spinach)
  • 1 slice whole grain bread (34g)
  • 1 tsp butter (5g)
• Nutritional value: 295 calories, 18g protein, 20g carbs, 17g fat
• Description: This breakfast packs a protein punch from the eggs. The veggies add fiber and nutrients while the whole grain toast provides complex carbs for sustained energy. Butter adds a touch of healthy fat.
• Alternative: Greek yogurt parfait with berries and granola.

Lunch: Grilled chicken salad with quinoa

• Ingredients:
  • 3 oz (85g) grilled chicken breast
  • 1 cup mixed greens
  • 1/4 cup cooked quinoa (43g)
  • 1/4 avocado, sliced
  • 1 tbsp olive oil and lemon dressing
• Nutritional value: 410 calories, 30g protein, 25g carbs, 22g fat
• Description: This lunch combines lean protein from chicken with complex carbs from quinoa. Avocado provides healthy fats while mixed greens offer a variety of vitamins and minerals. The olive oil dressing enhances nutrient absorption.
• Alternative: Tuna wrap with whole grain tortilla.

Dinner: Baked salmon with roasted vegetables and sweet potato

• Ingredients:
  • 4 oz (113g) baked salmon
  • 1 cup mixed roasted vegetables (broccoli, carrots, zucchini)
  • 1/2 medium sweet potato (100g)
  • 1 tsp olive oil for roasting
• Nutritional value: 460 calories, 35g protein, 30g carbs, 20g fat
• Description: Salmon offers high-quality protein and omega-3 fatty acids. Roasted veggies provide fiber and antioxidants, while sweet potato adds complex carbs and vitamin A. This meal supports heart health and provides a rainbow of nutrients.
• Alternative: Lentil and vegetable stir-fry with brown rice.

Snacks:

• Ingredients:
  • Apple slices with 1 tbsp almond butter
  • 1/4 cup hummus with carrot sticks
• Nutritional value: 210 calories, 7g protein, 20g carbs, 13g fat
• Description: These snacks offer a mix of complex carbs, healthy fats, and fiber. They'll keep you feeling full between meals and provide steady energy. The combination of fruit or veggies with protein-rich spreads helps balance blood sugar levels.
• Alternative: Hard-boiled egg with whole grain crackers.

Total Daily Nutritional Value:

• Calories: 1375 calories
• Protein: 90g
• Carbohydrates: 95g
• Fats: 72g

Day 2: Carbohydrate Introduction

Breakfast: Overnight oats with fruit and nuts

• Ingredients:
  • 1/2 cup rolled oats
  • 1/2 cup milk of choice
  • 1/4 cup Greek yogurt
  • 1/2 banana, sliced
  • 1 tbsp chopped walnuts
  • 1 tsp honey
• Nutritional value: 400 calories, 18g protein, 55g carbs, 15g fat
• Description: Overnight oats rock because they're easy and nutritious. Oats provide fiber and complex carbs. Greek yogurt adds protein while banana and honey offer natural sweetness. Walnuts bring healthy fats and a satisfying crunch.
• Alternative: Whole grain toast with mashed avocado and poached egg.

Lunch: Turkey and avocado sandwich on whole grain bread

• Ingredients:
  • 3 oz (85g) sliced turkey breast
  • 2 slices whole grain bread
  • 1/4 avocado, mashed
  • Lettuce and tomato slices
  • 1 tsp mustard
• Nutritional value: 450 calories, 30g protein, 45g carbs, 18g fat
• Description: This sandwich combines lean protein from turkey with healthy fats from avocado. Whole-grain bread provides complex carbs and fiber. Veggies add crunch and nutrients, while mustard brings flavor without extra calories.
• Alternative: Chickpea salad wrap.

Dinner: Lean beef stir-fry with mixed vegetables and brown rice

• Ingredients:
  • 4 oz (113g) lean beef strips
  • 1 cup mixed stir-fry vegetables (bell peppers, broccoli, snap peas)
  • 1/2 cup cooked brown rice
  • 1 tbsp low-sodium soy sauce
  • 1 tsp sesame oil
• Nutritional value: 500 calories, 35g protein, 50g carbs, 20g fat
• Description: This stir-fry offers a balance of protein, carbs, and veggies. Lean beef provides iron and B-vitamins. Brown rice adds fiber and complex carbs. The colorful veggie mix ensures a variety of nutrients and antioxidants.
• Alternative: Tofu and vegetable curry with quinoa.

Snacks:

• Ingredients:
  • 1 small apple with 1 oz cheese
  • 1/4 cup trail mix (mixed nuts and dried fruit)
• Nutritional value: 300 calories, 12g protein, 30g carbs, 18g fat
• Description: These snacks offer a mix of carbs, protein, and healthy fats. The apple provides fiber and natural sugars while cheese adds protein and calcium. Trail mix offers a variety of nutrients from nuts and dried fruit, plus it's convenient for on-the-go snacking.
• Alternative: Greek yogurt with a drizzle of honey and a sprinkle of granola.

Total Daily Nutritional Value:

• Calories: 1650 calories
• Protein: 95g
• Carbohydrates: 180g
• Fats: 71g

Day 3: Increasing Healthy Fats

Breakfast: Avocado toast with smoked salmon

• Ingredients:
  • 1 slice whole grain bread (34g)
  • 1/2 avocado, mashed
  • 2 oz (56g) smoked salmon
  • Squeeze of lemon juice
  • Sprinkle of dill (optional)
• Nutritional value: 400 calories, 20g protein, 25g carbs, 28g fat
• Description: This breakfast packs a punch of healthy fats from avocado and salmon. The whole grain toast provides fiber and complex carbs. Salmon offers omega-3 fatty acids, which support brain health and reduce inflammation.
• Alternative: Chia seed pudding with coconut milk and fresh berries.

Lunch: Mediterranean salad with grilled chicken

• Ingredients:
  • 3 oz (85g) grilled chicken breast
  • 2 cups mixed greens
  • 1/4 cup chickpeas
  • 10 kalamata olives
  • 1 oz feta cheese
  • 1 tbsp olive oil and balsamic vinegar dressing
• Nutritional value: 450 calories, 35g protein, 20g carbs, 30g fat
• Description: This salad combines lean protein from chicken with healthy fats from olives, feta, and olive oil. Chickpeas add fiber and plant-based protein. The mixed greens provide a variety of vitamins and minerals.
• Alternative: Tuna Nicoise salad.

Dinner: Baked cod with pesto, roasted Brussels sprouts, and quinoa

• Ingredients:
  • 4 oz (113g) baked cod
  • 1 tbsp homemade or store-bought pesto
  • 1 cup roasted Brussels sprouts
  • 1/2 cup cooked quinoa
  • 1 tsp olive oil for roasting
• Nutritional value: 500 calories, 40g protein, 35g carbs, 25g fat
• Description: This dinner offers lean protein from cod, healthy fats from pesto, and complex carbs from quinoa. Brussels sprouts provide fiber and antioxidants. The pesto adds flavor and heart-healthy fats from olive oil and nuts.
• Alternative: Grilled portobello mushroom caps with goat cheese and sun-dried tomatoes, served with quinoa.

Snacks:

• Ingredients:
  • 1/4 cup guacamole with veggie sticks
  • 1 oz macadamia nuts
• Nutritional value: 300 calories, 5g protein, 15g carbs, 28g fat
• Description: These snacks focus on healthy fats. Guacamole provides monounsaturated fats from avocados while veggies add crunch and nutrients. Macadamia nuts offer a variety of minerals and heart-healthy fats.
• Alternative: Celery sticks with almond butter.

Total Daily Nutritional Value:

• Calories: 1650 calories
• Protein: 100g
• Carbohydrates: 95g
• Fats: 111g

Day 4: Balancing Protein Intake

Breakfast: Protein-packed smoothie bowl

• Ingredients:
  • 1 scoop vanilla protein powder
  • 1/2 frozen banana
  • 1/2 cup frozen mixed berries
  • 1/4 cup Greek yogurt
  • 1/4 cup unsweetened almond milk
  • Toppings: 1 tbsp chia seeds, 1 tbsp sliced almonds, 1 tbsp unsweetened coconut flakes
• Nutritional value: 400 calories, 35g protein, 40g carbs, 15g fat
• Description: This smoothie bowl offers a hefty dose of protein from powder and Greek yogurt. Frozen fruit provides natural sweetness and antioxidants. Toppings add extra nutrients, healthy fats, and satisfying crunch.
• Alternative: Cottage cheese pancakes topped with Greek yogurt and berries.

Lunch: Lentil and vegetable soup with grilled chicken breast

• Ingredients:
  • 1 cup lentil and vegetable soup (homemade or low-sodium store-bought)
  • 3 oz (85g) grilled chicken breast
  • 1 slice whole grain bread
  • 1 tsp butter
• Nutritional value: 450 calories, 40g protein, 45g carbs, 12g fat
• Description: This lunch combines plant-based protein from lentils with animal protein from chicken. The soup provides fiber and a variety of nutrients from vegetables. Whole grain bread adds complex carbs and extra fiber.
• Alternative: Quinoa and black bean bowl with grilled shrimp.

Dinner: Turkey meatballs with zucchini noodles and marinara sauce

• Ingredients:
  • 4 oz (113g) turkey meatballs (homemade or store-bought)
  • 1 cup zucchini noodles
  • 1/2 cup marinara sauce
  • 1 tbsp grated Parmesan cheese
• Nutritional value: 400 calories, 35g protein, 20g carbs, 22g fat
• Description: This dinner offers lean protein from turkey meatballs. Zucchini noodles provide a low-carb alternative to pasta while still offering fiber and nutrients. Marinara sauce adds flavor and antioxidants from tomatoes.
• Alternative: Grilled tofu steaks with roasted vegetable medley.

Snacks:

• Ingredients:
  • 1 hard-boiled egg with cucumber slices
  • Protein shake made with 1 scoop protein powder and 1 cup unsweetened almond milk
• Nutritional value: 250 calories, 35g protein, 5g carbs, 12g fat
• Description: These snacks focus on protein to help balance your intake throughout the day. The hard-boiled egg provides high-quality protein and healthy fats. Cucumber adds hydration and crunch. The protein shake offers a quick and easy way to boost protein intake.
• Alternative: Turkey and cheese roll-ups with bell pepper strips.

Total Daily Nutritional Value:

• Calories: 1500 calories
• Protein: 145g
• Carbohydrates: 110g
• Fats: 61g

Day 5: Refined Sugar Reduction

Breakfast: Berry almond overnight oats

• Ingredients:
  • 1/2 cup rolled oats
  • 1/2 cup unsweetened almond milk
  • 1/4 cup Greek yogurt
  • 1/2 cup mixed berries
  • 1 tbsp chopped almonds
  • 1 tbsp honey
• Nutritional value: 350 calories, 15g protein, 50g carbs, 10g fat
• Description: Overnight oats prepared with unsweetened almond milk and mixed berries, topped with a sprinkle of almonds. This dish is high in fiber from the oats and antioxidants from the berries, with a crunchy texture from almonds.
• Alternative: Scrambled eggs with spinach and whole grain toast.

Lunch: Grilled turkey burger with lettuce wrap

• Ingredients:
  • 4 oz (113g) turkey patty
  • Lettuce leaves (for wrap)
  • Slices of avocado and tomato
• Nutritional value: 400 calories, 30g protein, 10g carbs, 25g fat
• Description: A lean turkey patty grilled and served in a lettuce wrap instead of a bun, accompanied by slices of avocado and tomato. This meal cuts down on refined carbs while providing high protein and healthy fats.
• Alternative: Chickpea and avocado salad with lime dressing.

Dinner: Seared tuna steak with steamed broccoli and quinoa

• Ingredients:
  • 4 oz (113g) tuna steak
  • 1 cup steamed broccoli
  • 1/2 cup cooked quinoa
• Nutritional value: 500 calories, 40g protein, 40g carbs, 20g fat
• Description: Fresh tuna steak, lightly seared, served with a side of steamed broccoli and a portion of quinoa. This meal is balanced with lean protein, fiber-rich veggies, and whole grains.
• Alternative: Baked chicken breast with roasted Brussels sprouts and sweet potato mash.

Snacks:

• Ingredients:
  • Greek yogurt with fresh blueberries
  • A drizzle of raw honey
• Nutritional value: 200 calories, 10g protein, 20g carbs, 10g fat
• Description: Nutritious Greek yogurt providing probiotics, topped with antioxidants-rich blueberries and a natural sweetness from honey.
• Alternative: A handful of raw nuts and dried fruit.

Total Daily Nutritional Value:

• Calories: 1450 calories
• Protein: 95g
• Carbohydrates: 120g
• Fats: 65g

Day 6: Focus on Hydration and Electrolytes

Breakfast: Smoothie with spinach, banana, and coconut water

• Ingredients:
  • 1 cup spinach
  • 1 banana
  • 1 cup coconut water
• Nutritional value: 300 calories, 10g protein, 60g carbs, 5g fat
• Description: A hydrating morning smoothie made with fresh spinach, ripe banana, and coconut water, blended for a refreshing start. This smoothie is rich in potassium and natural electrolytes.
• Alternative: Oatmeal with sliced apples and cinnamon.

Lunch: Quinoa salad with cucumber, cherry tomatoes, and feta cheese

• Ingredients:
  • 1/2 cup cooked quinoa
  • 1/2 cucumber, diced
  • 1/2 cup cherry tomatoes, halved
  • 1 oz feta cheese, crumbled
  • Dressing: Olive oil and lemon juice
• Nutritional value: 400 calories, 15g protein, 45g carbs, 20g fat
• Description: A light and refreshing salad with cooked quinoa, crisp cucumber, sweet cherry tomatoes, and crumbled feta, dressed in olive oil and lemon. It's hydrating and packed with nutrients.
• Alternative: Grilled vegetable and hummus wrap.

Dinner: Grilled salmon with asparagus and wild rice

• Ingredients:
  • 4 oz (113g) salmon
  • 1 cup asparagus, steamed
  • 1/2 cup cooked wild rice
• Nutritional value: 500 calories, 35g protein, 35g carbs, 25g fat
• Description: Omega-rich salmon grilled to perfection, served with steamed asparagus and a side of wild rice. This meal provides essential fatty acids and fiber.
• Alternative: Lemon herb chicken with steamed green beans and couscous.

Snacks:

• Ingredients:
  • Watermelon slices
  • A handful of almonds
• Nutritional value: 150 calories, 5g protein, 20g carbs, 5g fat
• Description: Watermelon is hydrating and rich in water and electrolytes, while almonds add healthy fats and protein.
• Alternative: Cucumber sticks with tzatziki.

Total Daily Nutritional Value:

• Calories: 1350 calories
• Protein: 65g
• Carbohydrates: 160g
• Fats: 55g

Day 7: Whole Foods Emphasis

Breakfast: Baked avocado eggs

• Ingredients:
  • 1 avocado, halved and pitted
  • 2 eggs
  • Salt and pepper to taste
  • Sprinkle of cheddar cheese (optional)
• Nutritional value: 300 calories, 15g protein, 10g carbs, 25g fat
• Description: Eggs baked in avocado halves, seasoned with salt, pepper, and a sprinkle of cheddar. This breakfast is low in carbs and high in healthy fats and protein.
• Alternative: Chia pudding with almond milk and fresh mango.

Lunch: Roast chicken salad with mixed leafy greens and olive oil

• Ingredients:
  • 3 oz (85g) roast chicken
  • 2 cups mixed leafy greens
  • 1 tbsp olive oil
  • Balsamic vinegar to taste
• Nutritional value: 400 calories, 30g protein, 10g carbs, 30g fat
• Description: Roasted chicken served atop a bed of mixed leafy greens, drizzled with olive oil and balsamic vinegar. This meal focuses on whole food ingredients with high nutrient density.
• Alternative: Beef and vegetable stir-fry with tamari sauce.

Dinner: Grilled shrimp with garlic roasted vegetables and farro

• Ingredients:
  • 4 oz (113g) shrimp, grilled
  • 1 cup mixed vegetables (garlic roasted)
  • 1/2 cup cooked farro
• Nutritional value: 500 calories, 35g protein, 50g carbs, 20g fat
• Description: Grilled shrimp paired with a medley of garlic roasted vegetables and a side of farro, a whole grain that provides complex carbs and fiber.
• Alternative: Pan-seared tofu with broccoli and quinoa.

Snacks:

• Ingredients:
  • An apple
  • 1 tbsp natural peanut butter
• Nutritional value: 200 calories, 10g protein, 20g carbs, 10g fat
• Description: An apple with a tablespoon of natural peanut butter. This snack is simple and wholesome, providing a good mix of carbs, protein, and healthy fats.
• Alternative: Raw carrot sticks with homemade hummus.

Total Daily Nutritional Value:

• Calories: 1400 calories
• Protein: 90g
• Carbohydrates: 90g
• Fats: 85g

Tips for a Successful Reverse Dieting Meal Plan

Importance of Tracking Progress

Writing down what you eat, whether literally or with the help of a weight loss app, helps you stay on track with your weight loss journey.

By knowing exactly what goes into your body, it’s also easier to enjoy food, practice mindful eating, and stop just as you’re about to feel full without waiting for your brain to tell your stomach to stop eating.

As a bonus, keeping track of your meals allows you to prepare ahead of time and avoid unhealthy eating and snacking habits.

Adjusting Caloric Intake Based on Response

Successful reverse dieting means listening to how your body responds to your decisions and adjusting as needed.

Are you feeling more tired than you usually do? Take a look at what you’re eating. Are you getting enough rest after workouts? Do you get eight hours of sleep? Does your body have enough protein, carbohydrates, and fats to use as fuel? Or, maybe, just maybe, you’re overdoing it with your exercises.

Remember, just because your body has access to more calories, this doesn’t mean you should start pushing yourself to your limits.

Be patient and give your body enough time to adjust. You should ease into your new diet, pairing it with an appropriate workout routine.

Common Mistakes to Avoid When Reverse Dieting

Increasing Calories Too Quickly

Without proper planning, reverse dieting can cause rapid weight gain. Just as your body needs time to adjust to having fewer calories when cutting your daily intake, it will also take time to adapt to consuming more food.

A sign that you’re adding too many calories per day per week is sudden weight gain, feeling bloated, developing unexplained digestive issues, and a sudden change in your body’s composition.

These signs are your body’s way of telling you to slow down and give it time to catch up.

Ignoring Macro Balance

Calories matter, but so do macros. Don't just pile on extra fats or carbs. A balanced approach helps maintain hormone balance, feed proper muscle growth, and give your body enough energy.

It’s easier to lose weight and stick to it long-term if you adopt a balanced approach to your macros, regardless of your meal plan.

Conclusion

Reverse dieting isn’t your typical weight loss strategy. It completely inverts conventional methods to boost your metabolism and help you say goodbye to yo-yo dieting, perhaps for good.

With patience and care, reverse dieting can help your body find balance, allowing you to enjoy more food and feel better about yourself.

Remember, reverse dieting is about changing your relationship with food. This isn’t easy to do. You should be proud of yourself for taking this step towards better health.

FAQs About Reverse Dieting

How Long Should a Reverse Diet Last?

On average, most folks spend 2-4 months reverse dieting. But remember, it's a marathon, not a sprint.

There’s no reason to stop if your body responds well to calorie increases and you’re hitting your weight goals.

Can You Build Muscle During a Reverse Diet?

Believe it or not, reverse dieting is great for muscle growth. Muscle repair and building requires you to eat more, which you already do with reverse dieting.

If you add the right amount of food, you’ll have more carbohydrates to support your intensified workouts, more protein to build muscle, and enjoy improved hormone balance.

But don’t forget to give your body enough time to recover and sleep—your body needs rest just as much as nutrients and vitamins.

Can I exercise while reverse dieting?

Yes. In fact, you should exercise. It helps your body use the extra food to build muscle. Just don't overdo it. If you feel too tired, cut back. Don’t overcompensate by eating more.

What if I’m not seeing results?

Give it time. Results don't happen overnight. If, after a few weeks, you're not seeing the changes you want, try adjusting your calories or exercise plan. Remember, everyone's body is different.

What if I get too hungry?

If you're always hungry, you might need to add more calories quickly. Try increasing by 100-150 calories per week instead of 50-100. Also, make sure you're eating enough protein and fiber. These help you feel full.

Can I have cheat meals while reverse dieting?

It's okay to enjoy treats sometimes. But try to stick to your plan most of the time. If you want a treat, work it into your daily calories instead of eating more.

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