By: Christopher Mohr

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

So, here's a sample diet to please to 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). Another 7 days will be posted next week.

Did you see last week's diet plan?

Day 1

Meal 1

1/2 cup oat bran 1 cup frozen blueberries 1 tbsp flaxseed 1/2 oz walnuts 1 scoop protein powder Calories Carbs Protein Fat 399 49 g 33 g 12 g

Meal 2

1 cup plain, nonfat yogurt with vanilla extract 6 hardboiled egg whites 1 tbsp dried cranberries 1 tbsp ground flax seed Calories Carbs Protein Fat 420 34 g 32 g 8 g

Meal 3

1 whole wheat pita 4 oz grilled chicken 1 orange Sliced lettuce and tomato 1/2 oz almonds Grainy mustard to taste Calories Carbs Protein Fat 350 45 g 34 g 10 g

Meal 4 - Tuna Burger

1 can tuna in spring water, drained 1 clove garlic, chopped 1 egg, beaten 2 tbsp grainy mustard Mix all ingredients above and grill 1/2 cup cooked quinoa 1 orange Calories Carbs Protein Fat 395 45 g 40 g 7 g

Meal 5

3 cups spinach leaves 2 strips turkey bacon 1/2 cup black beans 1/2 cup mushrooms 1 cup chopped carrots 3 oz grilled chicken Balsamic vinegar with Italian seasoning Calories Carbs Protein Fat 347 38 g 31 g 9 g

Meal 6

9 egg whites 1 slice Canadian bacon 1 oz reduced fat pepper jack cheese 1 apple & 1 pear Calories Carbs Protein Fat 374 30 g 45 g 9 g

Click Here For A Printable Version Of This Page.

Day 2

Meal 1

1 whole grain English muffin 1 egg yolk + 3 egg whites 1 grapefruit Calories Carbs Protein Fat 310 49 g 21 g 16 g

Meal 2

Favorite MRP made with water 2 tsp ground flax seed Calories Carbs Protein Fat 354 25 g 50 g 6 g

Meal 3

3 cups spinach leaves 2 strips turkey bacon 1/2 cup black beans 1/2 cup mushrooms 1 cup chopped carrots 3 oz grilled chicken Balsamic vinegar with Italian seasoning Calories Carbs Protein Fat 347 38 g 21 g 9 g

Meal 4

2 apples 1 tbsp natural peanut butter 1 cup nonfat milk 1 scoop protein powder Calories Carbs Protein Fat 390 38 g 36 g 12 g

Meal 5

Chicken fajitas 1 whole wheat tortilla 4 oz grilled chicken breast with fajita seasoning 1 cup chopped, mixed bell peppers 2 tbsp guacamole Calories Carbs Protein Fat 348 34 g 33 g 9 g

Meal 6

1 cup plain, nonfat yogurt 1 cup nonfat cottage cheese 1 cup red grapes 2 tsp flax oil Calories Carbs Protein Fat 410 41 g 40 g 10 g

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Day 3

Meal 1

9 egg whites 2 strips turkey bacon 1 cup spinach + 1 clove garlic 1 grapefruit 1 apple Calories Carbs Protein Fat 385 42 g 40 g 6 g

Meal 2

1 cup nonfat cottage cheese 1 cup red grapes 2 tsp flax oil Calories Carbs Protein Fat 330 24 g 27 g 14 g

Meal 3

1/2 oz walnuts 1 banana 1 cup nonfat milk + 1 scoop protein Calories Carbs Protein Fat 375 35 g 29 g 9 g

Meal 4

1 whole wheat tortilla 1/4 cup hummus 1 handful spinach leaves 3 oz grilled chicken 1/2 cup shredded carrots Calories Carbs Protein Fat 342 40 g 27 g 5 g

Meal 5

3 oz grilled pork chop 1 medium sweet potato 1 cup asparagus 1 cup nonfat milk Calories Carbs Protein Fat 399 42 g 34 g 9 g

Meal 6

1 cup nonfat cottage cheese 1 cup pineapple 2 tbsp wheat germ 1/2 oz almonds Calories Carbs Protein Fat 390 38 g 38 g 9 g

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Day 4

Meal 1

1 cup cottage cheese 1 cup blueberries 1 tsp flax oil and cinnamon to taste Blend all ingredients and refrigerate overnight (should be pudding-like consistency) Calories Carbs Protein Fat 363 26 g 28 g 5 g

Meal 2

Post-workout shake (PWO, one idea) 2 cups nonfat chocolate milk Calories Carbs Protein Fat 316 52 g 16 g 0 g

Meal 3

1 orange 1 apple 1/2 oz almonds 1 cup vanilla yogurt Calories Carbs Protein Fat 326 62 g 16 g 8 g

Meal 4

1 can tuna, in spring water 1/2 cup black beans 1 tsp balsamic vinaigrette 1 banana Calories Carbs Protein Fat 448 42 g 53 g 7 g

Meal 5 - Stuffed Pepper

1 whole red pepper or orange pepper 3 oz 96% lean red meat 1 cup cooked barley 1/2 cup sauteed mushrooms 1/2 cup spaghetti sauce Cook red meat, add sauteed mushrooms and sauce Remove stem from bell pepper, stuff mixture into cavity and bake at 425 for 40 minutes Calories Carbs Protein Fat 410 55 g 25 g 10 g

Meal 6

Favorite MRP made with water 2 tsp ground flax seed Calories Carbs Protein Fat 354 25 g 50 g 6 g

Click Here For A Printable Version Of This Page.

Day 5

Meal 1

1/2 cup Wheatena (measured after cooking) 1 apple 1 cup nonfat cottage cheese 1 oz walnuts Calories Carbs Protein Fat 400 35 g 30 g 15 g

Meal 2

2 slices whole grain bread 1/2 banana 1 tbsp natural peanut butter 1 1/2 scoop protein powder Calories Carbs Protein Fat 389 39 g 38 g 9 g

Meal 3

1 egg yolk + 6 egg whites 1 cup broccoli florets 1/2 cup mixed bell peppers 2 pears Calories Carbs Protein Fat 382 55 g 26 g 5 g

Meal 4

3 cups spinach leaves 2 strips turkey bacon 1/2 cup black beans 1/2 cup mushrooms 1 cup chopped carrots 3 oz grilled chicken Balsamic vinegar with Italian seasoning Calories Carbs Protein Fat 347 38 g 31 g 9 g

Meal 5

4 oz ground turkey breast burger 1 cup carrot sticks 1/2 cup cooked quinoa 1 cup nonfat milk Calories Carbs Protein Fat 427 54 g 37 g 7 g

Meal 6

1 cup nonfat cottage cheese 1 cup pineapple 1 tbsp ground flax seed Calories Carbs Protein Fat 370 43 g 32 g 8 g

Click Here For A Printable Version Of This Page.

Day 6

Meal 1

1/2 cup plain, nonfat yogurt 1 cup nonfat cottage cheese 1 cup red grapes 1 tsp flax oil Calories Carbs Protein Fat 350 34 g 34 g 5 g

Meal 2

8 whites 2 cups spinach & 1 clove garlic 1 cup yellow squash 1 whole grapefruit 1 apple Calories Carbs Protein Fat 300 50 g 32 g 2 g

Meal 3

1/2 cup oat bran 1 cup frozen blueberries 1 tbsp flaxseed 1 scoop protein powder Calories Carbs Protein Fat 350 44 g 28 g 7 g

Meal 4

3 oz canned salmon 1/2 cup cooked barley 1 tsp balsamic vinaigrette 1/2 cup nonfat cottage cheese Calories Carbs Protein Fat 330 26 g 33 g 10 g

Meal 5

3 oz grilled pork chops 1 med baked sweet potato 1 cup steam broccoli 1 medium orange Calories Carbs Protein Fat 379 45 g 28 g 9 g

Meal 6

Favorite MRP made with water 2 tsp ground flax seed Calories Carbs Protein Fat 354 25 g 50 g 6 g

Click Here For A Printable Version Of This Page.

Day 7

Meal 1

1/2 cup rolled oats 1/2 banana 2 egg yolks + 6 egg whites Calories Carbs Protein Fat 407 39 g 37 g 13 g

Meal 2

1/2 cup plain, nonfat yogurt 1 cup nonfat cottage cheese 1 cup red grapes 1 tsp flax oil Calories Carbs Protein Fat 350 34 g 34 g 5 g

Meal 3

3 cups spinach leaves 2 strips turkey bacon 1/2 cup black beans 1/2 cup mushrooms 1 cup chopped carrots 3 oz grilled chicken Balsamic vinegar with Italian seasoning Calories Carbs Protein Fat 347 38 g 31 g 9 g

Meal 4

2 apples 1 oz walnuts 1 1/2 scoop protein powder Calories Carbs Protein Fat 435 42 g 34 g 14 g

Meal 5

3 oz grilled salmon 1/4 cup brown rice, cooked 2 cups steamed Swiss chard Calories Carbs Protein Fat 340 25 g 22 g 13 g

Meal 6

1 cup non fat cottage cheese 1/2 oz toasted almonds 1 cup cherry tomatoes, basil leaves, balsamic vinegar (mix all ingredients together and eat) Calories Carbs Protein Fat 300 17 g 32 g 7 g

Click Here For A Printable Version Of This Page.

Want an entire 99 Day Fat Loss plan, along with the training? Check out www.HumanInferno.com for a 99 Day Lean Plan. This thing is awesome - I've been on it for 18 days and am down 8 pounds and 2% body fat!

chris@MohrResults.com

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