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.

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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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