The Seven Days Fat Loss Diet Plan! – Week 1

I have made articles on science behind weight loss, supplements, training, and many more. But one of the most asked questions I am getting is how to make the perfect diet plan – people don’t want to put any thought into the how’s and why of fat loss, they want a diet.

So, here is a sample diet plan that fits anyone. This diet plan provides approximately 2300-2400 calories, 45% carbs, 35% protein, and 20% fat.

Also note, this sample diet is made for a 189 cm, 28-year-old, 200 lb (90kg) male. If those are not your specs, you have to tweak the calories to meet your specific needs.

Make Sure You Tweak The Calories To Meet Your Specific Needs.

Here is the sample Diet Plan:

Day 1:

Meal 1:

  • 1/2 Cup Rolled Oats
  • 1/2 Banana
  • 2 Egg Yolks
  • 6 Egg Whites
Calories Carbs Protein Fat
407 39g 37g 13g

Meal 2:

  • 1 Cup Plain, Nonfat Yogurt
  • 1 Cup Nonfat Cottage Cheese
  • 1 Cup Red Grapes
  • 2 Tsp Flax Oil
Calories Carbs Protein Fat
450 41g 40g 14g

Meal 3:

  • 3 Cups Spinach Leaves
  • 2 Strips Turkey Bacon
  • 1/2 Cup Black Beans
  • 1/2 Cup Mushrooms
  • 1 Cup Chopped Carrots
  • 3oz Grilled Chicken
  • Balsamic Vinegar With Italian Seasoning
Calories Carbs Protein Fat
347 38g 31g 9g

Meal 4:

  • 2 Apples
  • 1oz Walnuts
  • 1 1/2 Scoops Protein Powder
Calories Carbs Protein Fat
435 42g 34g 14g

Meal 5:

  • 3oz Grilled Salmon
  • 1/2 Cup Brown Rice
  • 2 Cups Steamed Swiss Chard
Calories Carbs Protein Fat
416 50g 24g 13g

Meal 6:

  • 1 Cup Nonfat Cottage Cheese
  • 1oz Toasted Almonds
  • 1/3 Cup Cherry Tomatoes
  • 1/3 Cup Basil Leaves
  • 1/3 Cup Balsamic Vinegar
Calories Carbs Protein Fat
357 19g 34g 14g

Day 2:

Meal 1:

  • 1 Cup Plain, Nonfat Yogurt
  • 1 Cup Nonfat Cottage Cheese
  • 1 Cup Red Grapes
  • 2 Tsp Flax Oil
Calories Carbs Protein Fat
450 41g 40g 14g

Meal 2:

  • 2 Cups Nonfat Chocolate Milk
Calories Carbs Protein Fat
316 52g 16g 0g

Meal 3:

  • 1/2 Cup Oat Bran
  • 1 Cup Frozen Blueberries
  • 1 Tbls Flaxseed
  • 1/2oz Walnuts
  • 1 Scoop Protein Powder
Calories Carbs Protein Fat
399 49g 33g 12g

Meal 4:

  • 3oz Canned Salmon
  • 1 Cup Cooked Barley
  • 1 Tsp Balsamic Vinaigrette
  • 1/2 Cup Nonfat Cottage Cheese
Calories Carbs Protein Fat
448 48g 35g 11g

Meal 5:

  • 3oz Grilled Pork Chops
  • 1 Medium Baked Sweet Potato
  • 1 Cup Steam Broccoli
  • 1 Medium Orange
Calories Carbs Protein Fat
379 45g 28g 9g

Meal 6:

  • MRP
  • 1 Cup Blackberries
  • 2 Tsp Flax Oil
Calories Carbs Protein Fat
460 44g 45g 10g

Day 3:

Meal 1:

  • 1 Cup Wheatena (Measured After Cooking)
  • 1 Apple
  • 1 Cup Nonfat Cottage Cheese
  • 1oz Walnuts
Calories Carbs Protein Fat
545 50g 35g 15g

Meal 2:

  • 2 Slices Whole Grain Bread
  • 1/2 Banana
  • 1 Tbls Natural Peanut Butter
  • 1 1/2 Scoop Protein Powder
Calories Carbs Protein Fat
389 39g 38g 9g

Meal 3:

  • 2 Egg Yolks
  • 6 Egg Whites
  • 1 Cup Broccoli Florets
  • 1/2 Cup Mixed Bell Peppers
  • 2 Pears
Calories Carbs Protein Fat
437 55g 32g 10g

Meal 4:

  • 3 Cups Spinach Leaves
  • 2 Strips Turkey Bacon
  • 1/2 Cup Black Beans
  • 1/2 Cup Mushrooms
  • 1 Cup Chopped Carrots
  • 3oz Grilled Chicken
  • Balsamic Vinegar With Italian Seasoning
Calories Carbs Protein Fat
347 38g 31g 9g

Meal 5:

  • 4oz Ground Turkey Breast Burger
  • 1 Cup Carrot Sticks
  • 1/2 Cup Cooked Quinoa
  • 1 Cup Nonfat Milk
Calories Carbs Protein Fat
427 54g 37g 7g

Meal 6:

  • 1 Cup Plain, Nonfat Yogurt
  • 1 Cup Nonfat Cottage Cheese
  • 1 Cup Pineapple
  • 1 Tbls Ground Flaxseed
Calories Carbs Protein Fat
499 60g 45g 8g

Day 4:

Meal 1:

  • 1/2 Cup Rolled Oats
  • 1 Cup Nonfat Cottage Cheese
  • 1 Cup Blueberries
  • 1 Tsp Flax Oil
  • Cinnamon To Taste
Calories Carbs Protein Fat
433 53g 33g 8g

Meal 2:

  • 2 Egg Yolks
  • 6 Egg Whites
  • 2 Cups Spinach Leaves
  • 1 Clove Garlic
  • 1 Cup Chopped Yellow Squash
  • 1 Whole Grapefruit
Calories Carbs Protein Fat
350 35g 32g 10g

Meal 3:

  • 1 Orange
  • 1 Apple
  • 1oz Almonds
  • 1 Cup Plain, Nonfat Yogurt
Calories Carbs Protein Fat
414 60g 18g 15g

Meal 4:

  • 1 Can Tuna
  • 1/2 Cup Black Beans
  • 1 Tsp Balsamic Vinaigrette
  • 1 Banana
Calories Carbs Protein Fat
448 42g 53g 7g

Meal 5:

    • 1 Whole Red Or Orange Pepper
    • 5oz 96% Lean Red Meat
    • 1 Cup Cooked Barley
    • 1/2 Cup Sautéed Mushrooms
    • 1/2 Cup Spaghetti Sauce

Cook red meat, add sautéed mushrooms and sauce.
Remove stem from bell pepper, stuff mixture into cavity and bake at 425 for 40 minutes.

Calories Carbs Protein Fat
467 55g 39g 14g

Meal 6:

  • MRP
  • 1 Cup Frozen Blueberries
  • 2 Tsp Ground Flaxseed
Calories Carbs Protein Fat
460 44g 45g 6g

Day 5:

Meal 1:

  • 9 Egg Whites
  • 2 Strips Turkey Bacon
  • 1 Cup Spinach Leaves
  • 1 Clove Garlic
  • 1 Grapefruit
  • 1 Apple
Calories Carbs Protein Fat
385 42g 40g 6g

Meal 2:

  • 1 Cup Plain, Nonfat Yogurt
  • 1 Cup Nonfat Cottage Cheese
  • 1 Cup Red Grapes
  • 2 Tsp Flax Oil
  • 1 Cup Plain, Unsweetened Tea
Calories Carbs Protein Fat
450 41g 40g 14g

Meal 3:

  • 1oz Walnuts
  • 1 Banana
  • 1 Cup Nonfat Milk
  • 1 Scoop Protein
Calories Carbs Protein Fat
465 39g 33g 19g

Meal 4:

  • 1 Whole Wheat Tortilla
  • 1/2 Cup Hummus
  • 1 Handful Spinach Leaves
  • 3oz Grilled Chicken
  • 1/2 Cup Shredded Carrots
Calories Carbs Protein Fat
438 49g 32g 11g

Meal 5:

  • 3oz Grilled Pork Chop
  • 1 Medium Sweet Potato
  • 1 Cup Asparagus
  • 1 Cup Nonfat Milk
Calories Carbs Protein Fat
399 42g 34g 9g

Meal 6:

  • 1 Cup Nonfat Cottage Cheese
  • 1 Cup Pineapple
  • 2 Tbls Wheat Germ
  • 1oz Almonds
Calories Carbs Protein Fat
472 41g 41g 16g

Day 6:

Meal 1:

  • 1 Whole Grain English Muffin
  • 1 Egg Yolk
  • 3 Egg Whites
  • 2 Slices Turkey Bacon
  • 1 Grapefruit
Calories Carbs Protein Fat
436 49g 31g 16g

Meal 2:

  • MRP
  • 1 Cup Frozen Blueberries
  • 2 Tsp Ground Flaxseed
Calories Carbs Protein Fat
460 44g 45g 6g

Meal 3:

  • 3 Cups Spinach Leaves
  • 2 Strips Turkey Bacon
  • 1/2 Cup Black Beans
  • 1/2 Cup Mushrooms
  • 1 Cup Chopped Carrots
  • 3oz Grilled Chicken
  • Balsamic Vinegar With Italian Seasoning
Calories Carbs Protein Fat
347 38g 31g 9g

Meal 4:

  • 2 Apples
  • 1 1/2 Tbls Natural Peanut Butter
  • 1 Cup Nonfat Milk
  • 1 Scoop Protein Powder
Calories Carbs Protein Fat
431 38g 36g 12g

Meal 5:

  • 1 Whole Wheat Tortilla
  • 4oz Grilled Chicken Breast With Fajita Seasoning
  • 1 Cup Chopped, Mixed Bell Peppers
  • 2 Tbls Guacamole
Calories Carbs Protein Fat
348 34g 33g 9g

Meal 6:

  • 1 Cup Plain, Nonfat Yogurt
  • 1 Cup Nonfat Cottage Cheese
  • 1 Cup Red Grapes
  • 2 Tsp Flax Oil
Calories Carbs Protein Fat
450 41g 40g 14g

 Day 7:

Meal 1:

  • 1/2 Cup Oat Bran
  • 1 Cup Frozen Blueberries
  • 1 Tbls Flaxseed
  • 1/2oz Walnuts
  • 1 Scoop Protein Powder
Calories Carbs Protein Fat
399 49g 33g 12g

Meal 2:

  • 1 Cup Plain, Nonfat Yogurt
  • 6 Hardboiled Egg Whites
  • 1 Tbls Dried Cranberries
  • 1 Tbls Ground Flaxseed
Calories Carbs Protein Fat
435 47g 29g 8g

Meal 3:

  • 1 Whole Wheat Pita
  • 4oz Grilled Chicken
  • 1 Orange
  • Sliced Lettuce
  • Sliced Tomato
  • 1oz Almonds
  • Grainy Mustard To Taste
Calories Carbs Protein Fat
434 48g 37g 17g

Meal 4:

  • 1 Can Tuna
  • 1 Clove Garlic
  • 1 Egg, Beaten
  • 2 Tbls Grainy Mustard
  • 1/2 Cup Cooked Quinoa
  • 1 Orange
Calories Carbs Protein Fat
395 45g 40g 7g

Meal 5:

  • 3 Cups Spinach Leaves
  • 2 Strips Turkey Bacon
  • 1/2 Cup Black Beans
  • 1/2 Cup Mushrooms
  • 1 Cup Chopped Carrots
  • 3oz Grilled Chicken
  • Balsamic Vinegar With Italian Seasoning
  • 1 Cup Plain, Unsweetened Tea
Calories Carbs Protein Fat
347 38g 31g 9g

Meal 6:

  • 9 Egg Whites
  • 2 Slices Canadian Bacon
  • 1oz Reduced Fat Cheese
  • 1 Apple
  • 1 Pear
Calories Carbs Protein Fat
414 30g 48g 10g
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