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Seven Day Fat Loss Meal Plan! - Week 1

I get so many questions about how to create a great diet plan that I have put together here what should be a very functional plan for better health and increased fat loss. Try it out!

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.

Day 1 ///

Meal 2
Meal 4
Meal 5

Day 2 ///

Meal 1
Meal 2
Meal 3
Meal 5

Day 3 ///

Meal 1
Meal 2
Meal 5
Meal 6

Day 4 ///

Meal 1
Meal 3
Meal 4
Meal 5

Day 5 ///

Meal 1
Meal 2
Meal 3
Meal 5
Meal 6

Day 6 ///

Meal 4
Meal 5
Meal 6

Day 7 ///

Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Part 1 | Part 2

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About The Author

Christopher R. Mohr recently finished his PhD while majoring in Exercise Physiology, at the University of Pittsburgh. He is a Registered Dietitian.

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gacktboy

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gacktboy

This plan is obviously for a buffed man, not a woman....sigh...

Aug 25, 2012 6:51am | report
 
Jules9987

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Jules9987

Yeah, he said that he has some other article for how to figure out a plan for your own height/weight/goals, but I can't find it!

Aug 16, 2013 12:13am | report
Rosyhoja

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Rosyhoja

Since this diet gives you 2300 to2400 cal. Can I cut it in half ( the amount of food ). I guess that will work for me . I will try it.

Aug 25, 2012 8:34pm | report
 
Rosyhoja

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Rosyhoja

Or better yet why don't you create a diet plan for a woman with my requirements :). I am 62 . Thanks

Aug 26, 2012 7:10am | report
 
trapt1991

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trapt1991

I'm going to try it in addition to a 12 week workout and see how it goes

Sep 17, 2012 8:49pm | report
 
bayouladyred

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bayouladyred

I am uncertain as to what to do with the 1/2 c. oats for breakfast. How is this supposed to be prepared?

Oct 25, 2012 11:09am | report
 
Contra831

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Contra831

this does seem like a lot of calories and im a big boy too..maybe i am doing this whole weight loss thing wrong i thought i needed to be at less calories

Jan 28, 2013 1:54pm | report
 
marjannefitness

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marjannefitness

Calculate your BMR (basal metabolic rate; you can find BMR calculators if you just google it) and then you will want to aim for a 500cal deficit from your BMR daily. So! Ex. My BMR is roughly 1,500 cals/day. To lose roughly 1 pound per week (which is the HEALTHY way to do things) I need to consume 1,000 cals/day. But! You don't want to shock your system or send your metabolism into a catabolic state so it's best to start out with a 250cal deficit and up your workout expenditure by 250cals. Then roughly every 5-7 days lower your calorie intake by 100cals until you reach that 500cal deficit.

Mar 19, 2014 6:58am | report
Arazmataz333

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Arazmataz333

when u start this program will you get a customized meal plan for your size?

May 9, 2014 10:37pm | report
 
snoopyjet

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snoopyjet

It would be great if you could put out something similar together for women with lower calorie intake or carb cycling, just to get an example.

Aug 25, 2014 11:12pm | report
 
Showing 1 - 10 of 10 Comments

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