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
CaloriesCarbsProteinFat
40739g37g13g

Meal 2:

  • 1 Cup Plain, Nonfat Yogurt
  • 1 Cup Nonfat Cottage Cheese
  • 1 Cup Red Grapes
  • 2 Tsp Flax Oil
CaloriesCarbsProteinFat
45041g40g14g

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
CaloriesCarbsProteinFat
34738g31g9g

Meal 4:

  • 2 Apples
  • 1oz Walnuts
  • 1 1/2 Scoops Protein Powder
CaloriesCarbsProteinFat
43542g34g14g

Meal 5:

  • 3oz Grilled Salmon
  • 1/2 Cup Brown Rice
  • 2 Cups Steamed Swiss Chard
CaloriesCarbsProteinFat
41650g24g13g

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
CaloriesCarbsProteinFat
35719g34g14g

Day 2:

Meal 1:

  • 1 Cup Plain, Nonfat Yogurt
  • 1 Cup Nonfat Cottage Cheese
  • 1 Cup Red Grapes
  • 2 Tsp Flax Oil
CaloriesCarbsProteinFat
45041g40g14g

Meal 2:

  • 2 Cups Nonfat Chocolate Milk
CaloriesCarbsProteinFat
31652g16g0g

Meal 3:

  • 1/2 Cup Oat Bran
  • 1 Cup Frozen Blueberries
  • 1 Tbls Flaxseed
  • 1/2oz Walnuts
  • 1 Scoop Protein Powder
CaloriesCarbsProteinFat
39949g33g12g

Meal 4:

  • 3oz Canned Salmon
  • 1 Cup Cooked Barley
  • 1 Tsp Balsamic Vinaigrette
  • 1/2 Cup Nonfat Cottage Cheese
CaloriesCarbsProteinFat
44848g35g11g

Meal 5:

  • 3oz Grilled Pork Chops
  • 1 Medium Baked Sweet Potato
  • 1 Cup Steam Broccoli
  • 1 Medium Orange
CaloriesCarbsProteinFat
37945g28g9g

Meal 6:

  • MRP
  • 1 Cup Blackberries
  • 2 Tsp Flax Oil
CaloriesCarbsProteinFat
46044g45g10g

Day 3:

Meal 1:

  • 1 Cup Wheatena (Measured After Cooking)
  • 1 Apple
  • 1 Cup Nonfat Cottage Cheese
  • 1oz Walnuts
CaloriesCarbsProteinFat
54550g35g15g

Meal 2:

  • 2 Slices Whole Grain Bread
  • 1/2 Banana
  • 1 Tbls Natural Peanut Butter
  • 1 1/2 Scoop Protein Powder
CaloriesCarbsProteinFat
38939g38g9g

Meal 3:

  • 2 Egg Yolks
  • 6 Egg Whites
  • 1 Cup Broccoli Florets
  • 1/2 Cup Mixed Bell Peppers
  • 2 Pears
CaloriesCarbsProteinFat
43755g32g10g

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
CaloriesCarbsProteinFat
34738g31g9g

Meal 5:

  • 4oz Ground Turkey Breast Burger
  • 1 Cup Carrot Sticks
  • 1/2 Cup Cooked Quinoa
  • 1 Cup Nonfat Milk
CaloriesCarbsProteinFat
42754g37g7g

Meal 6:

  • 1 Cup Plain, Nonfat Yogurt
  • 1 Cup Nonfat Cottage Cheese
  • 1 Cup Pineapple
  • 1 Tbls Ground Flaxseed
CaloriesCarbsProteinFat
49960g45g8g

Day 4:

Meal 1:

  • 1/2 Cup Rolled Oats
  • 1 Cup Nonfat Cottage Cheese
  • 1 Cup Blueberries
  • 1 Tsp Flax Oil
  • Cinnamon To Taste
CaloriesCarbsProteinFat
43353g33g8g

Meal 2:

  • 2 Egg Yolks
  • 6 Egg Whites
  • 2 Cups Spinach Leaves
  • 1 Clove Garlic
  • 1 Cup Chopped Yellow Squash
  • 1 Whole Grapefruit
CaloriesCarbsProteinFat
35035g32g10g

Meal 3:

  • 1 Orange
  • 1 Apple
  • 1oz Almonds
  • 1 Cup Plain, Nonfat Yogurt
CaloriesCarbsProteinFat
41460g18g15g

Meal 4:

  • 1 Can Tuna
  • 1/2 Cup Black Beans
  • 1 Tsp Balsamic Vinaigrette
  • 1 Banana
CaloriesCarbsProteinFat
44842g53g7g

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.

CaloriesCarbsProteinFat
46755g39g14g

Meal 6:

  • MRP
  • 1 Cup Frozen Blueberries
  • 2 Tsp Ground Flaxseed
CaloriesCarbsProteinFat
46044g45g6g

Day 5:

Meal 1:

  • 9 Egg Whites
  • 2 Strips Turkey Bacon
  • 1 Cup Spinach Leaves
  • 1 Clove Garlic
  • 1 Grapefruit
  • 1 Apple
CaloriesCarbsProteinFat
38542g40g6g

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
CaloriesCarbsProteinFat
45041g40g14g

Meal 3:

  • 1oz Walnuts
  • 1 Banana
  • 1 Cup Nonfat Milk
  • 1 Scoop Protein
CaloriesCarbsProteinFat
46539g33g19g

Meal 4:

  • 1 Whole Wheat Tortilla
  • 1/2 Cup Hummus
  • 1 Handful Spinach Leaves
  • 3oz Grilled Chicken
  • 1/2 Cup Shredded Carrots
CaloriesCarbsProteinFat
43849g32g11g

Meal 5:

  • 3oz Grilled Pork Chop
  • 1 Medium Sweet Potato
  • 1 Cup Asparagus
  • 1 Cup Nonfat Milk
CaloriesCarbsProteinFat
39942g34g9g

Meal 6:

  • 1 Cup Nonfat Cottage Cheese
  • 1 Cup Pineapple
  • 2 Tbls Wheat Germ
  • 1oz Almonds
CaloriesCarbsProteinFat
47241g41g16g

Day 6:

Meal 1:

  • 1 Whole Grain English Muffin
  • 1 Egg Yolk
  • 3 Egg Whites
  • 2 Slices Turkey Bacon
  • 1 Grapefruit
CaloriesCarbsProteinFat
43649g31g16g

Meal 2:

  • MRP
  • 1 Cup Frozen Blueberries
  • 2 Tsp Ground Flaxseed
CaloriesCarbsProteinFat
46044g45g6g

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
CaloriesCarbsProteinFat
34738g31g9g

Meal 4:

  • 2 Apples
  • 1 1/2 Tbls Natural Peanut Butter
  • 1 Cup Nonfat Milk
  • 1 Scoop Protein Powder
CaloriesCarbsProteinFat
43138g36g12g

Meal 5:

  • 1 Whole Wheat Tortilla
  • 4oz Grilled Chicken Breast With Fajita Seasoning
  • 1 Cup Chopped, Mixed Bell Peppers
  • 2 Tbls Guacamole
CaloriesCarbsProteinFat
34834g33g9g

Meal 6:

  • 1 Cup Plain, Nonfat Yogurt
  • 1 Cup Nonfat Cottage Cheese
  • 1 Cup Red Grapes
  • 2 Tsp Flax Oil
CaloriesCarbsProteinFat
45041g40g14g

 Day 7:

Meal 1:

  • 1/2 Cup Oat Bran
  • 1 Cup Frozen Blueberries
  • 1 Tbls Flaxseed
  • 1/2oz Walnuts
  • 1 Scoop Protein Powder
CaloriesCarbsProteinFat
39949g33g12g

Meal 2:

  • 1 Cup Plain, Nonfat Yogurt
  • 6 Hardboiled Egg Whites
  • 1 Tbls Dried Cranberries
  • 1 Tbls Ground Flaxseed
CaloriesCarbsProteinFat
43547g29g8g

Meal 3:

  • 1 Whole Wheat Pita
  • 4oz Grilled Chicken
  • 1 Orange
  • Sliced Lettuce
  • Sliced Tomato
  • 1oz Almonds
  • Grainy Mustard To Taste
CaloriesCarbsProteinFat
43448g37g17g

Meal 4:

  • 1 Can Tuna
  • 1 Clove Garlic
  • 1 Egg, Beaten
  • 2 Tbls Grainy Mustard
  • 1/2 Cup Cooked Quinoa
  • 1 Orange
CaloriesCarbsProteinFat
39545g40g7g

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
CaloriesCarbsProteinFat
34738g31g9g

Meal 6:

  • 9 Egg Whites
  • 2 Slices Canadian Bacon
  • 1oz Reduced Fat Cheese
  • 1 Apple
  • 1 Pear
CaloriesCarbsProteinFat
41430g48g10g

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