I've written articles on the science behind weight loss, supplements, training, etc. But one of the most frequent questions I get is how to create a diet for them - they don't want to put any thought into the how's and why of fat loss, they want a diet.

So, here's a sample diet to please the masses. This one provides approximately 2300-2400 calories, 45% carbs, 35% protein, and 20% fat (I know all the math may not be exact, so don't send me hate mail unless something is way off). Also note, this sample diet was written for a 6'2", 28 year old, 200 lb male. If those are not your specs, you need to tweak the calories to meet your specific needs. A previous article discussed how to determine specific calorie needs for your height, age, and weight.

Click To Enlarge.
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

Meal 2:

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

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

Meal 4:

• 2 Apples
• 1oz Walnuts
• 1 1/2 Scoops Protein Powder

Meal 5:

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

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

Click Here For A Printable Version Of The Week 1 - Day 1 Meal Plan.

Day 2:

Meal 1:

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

Meal 2:

• 2 Cups Nonfat Chocolate Milk

Meal 3:

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

Meal 4:

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

Meal 5:

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

Meal 6:

• Meal Replacement Powder
• 1 Cup Blackberries
• 2 Tsp Flax Oil

Click Here For A Printable Version Of The Week 1 - Day 2 Meal Plan.

Day 3:

Meal 1:

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

Meal 2:

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

Meal 3:

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

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

Meal 5:

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

Meal 6:

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

Click Here For A Printable Version Of The Week 1 - Day 3 Meal Plan.

Day 4:

Meal 1:

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

Meal 2:

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

Meal 3:

• 1 Orange
• 1 Apple
• 1oz Almonds
• 1 Cup Plain, Nonfat Yogurt

Meal 4:

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

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.

Meal 6:

• Meal Replacement Powder
• 1 Cup Frozen Blueberries
• 2 Tsp Ground Flaxseed

Click Here For A Printable Version Of The Week 1 - Day 4 Meal Plan.

Day 5:

Meal 1:

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

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

Meal 3:

• 1oz Walnuts
• 1 Banana
• 1 Cup Nonfat Milk
• 1 Scoop Protein

Meal 4:

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

Meal 5:

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

Meal 6:

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

Click Here For A Printable Version Of The Week 1 - Day 5 Meal Plan.

Day 6:

Meal 1:

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

Meal 2:

• Meal Replacement Powder
• 1 Cup Frozen Blueberries
• 2 Tsp Ground Flaxseed

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

Meal 4:

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

Meal 5:

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

Meal 6:

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

Click Here For A Printable Version Of The Week 1 - Day 6 Meal Plan.

Day 7:

Meal 1:

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

Meal 2:

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

Meal 3:

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

Meal 4:

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

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

Meal 6:

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

Click Here For A Printable Version Of The Week 1 - Day 7 Meal Plan.

Click Here For A Printable Version Of The Whole Week 1 Meal Plan.

Stop The Madness: A Meal Plan That Works!

In regards to the abundance of information concerning dieting and exercise, do what works and feels good to you. You need to stick to the diet.

The Diet Solution: A Concise Diet To Lose Fat & Gain Muscle!

We've created an exciting new diet that can be used to lose fat and gain lean muscle while still enjoying life. Try The Diet Solution now!

6 Popular Diets That Could Help You Today!

Which diets will work for you? In this review I will give a brief review of some of the most popular diets on the market today. After reading the review you will be able to decide which plans are appropriate for you.

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