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
Oat Bran
1/2 cup
Banana
1
Eggs
1 yolk
Egg Whites
(hardboiled)
6
Yogurt
1
Cottage Cheese
1 cup
Grapes
(red)
1 cup
Flaxseeds
1 tbsp
Spinach
3 cups
Turkey Bacon
2 strips
Mushrooms
1/2 cup
Carrots
(chopped)
1/2 cup
Chicken
(grilled)
3 oz.
Balsamic Vinegar
1 serving
Apple
1
Walnuts
1/2 oz.
Protein Powder
1 scoop
Salmon
(grilled)
3 oz.
Brown Rice
1/4 cup
Chard
(steamed)
2 cups
Cottage Cheese
1 cup
Almonds
(roasted)
1 oz.
Cherry Tomato
1/3 cup
Spices
(basil leaves)
1 serving
Balsamic Vinegar
1 serving
Day 2
Yogurt
1 cup
Cottage Cheese
1 cup
Grapes
(red)
1 cup
Flaxseeds
1 tbsp
Chocolate Milk
2 cups
Oat Bran
1/2 cup
Blueberries
(frozen)
1 cup
Flaxseeds
1 tbsp
Walnuts
1/2 oz.
Protein Powder
1 scoop
Salmon
(canned)
3 oz.
Barley
(cooked)
3 oz.
Balsamic Vinegar
1 tsp
Cottage Cheese
1 cup
Pork
3 oz.
Sweet Potato
1 medium
Broccoli
1 cup
Orange
1
Meal Replacement Shake
1
Blackberries
1 cup
Flaxseeds
1 tbsp
Day 3
Oats
1 cup
Apple
1
Cottage Cheese
1 cup
Walnuts
1/2 oz.
Whole Wheat Bread
2 slices
Banana
1
Peanut Butter
1 tbsp
Protein Powder
1 scoop
Eggs
1 yolk
Egg Whites
6
Broccoli
1 cup
Bell Pepper
(chopped)
1/2 cup
Pear
2
Spinach
3 cups
Turkey Bacon
2 strips
Black Beans
1/2 cup
Mushrooms
1/2 cup
Carrots
(chopped)
1/2 cup
Chicken
(grilled)
4 oz.
Balsamic Vinegar
1 serving
Burger Patty
(turkey)
4 oz.
Carrots
1 cup
Quinoa
(cooked)
1/2 cup
Milk
(nonfat)
1 cup
Milk
(nonfat)
1 cup
Cottage Cheese
1 cup
Pineapple
1 cup
Flaxseeds
1 tbsp
Day 4
Oats
(rolled)
1/2 cup
Cottage Cheese
1 cup
Blueberries
1 cup
Flaxseeds
1 tbsp
Cinnamon
to taste
Eggs
2 yolks
Egg Whites
6
Spinach
3 cups
Garlic
1 cup
Squash
(chopped)
1 cup
Grapefruit
1
Orange
1
Apple
1
Almonds
1 oz.
Yogurt
(with vanilla extract)
1 cup
Tuna
1 can
Black Beans
1/2 cup
Balsamic Vinegar
1 tbsp
Banana
1
Bell Pepper
1 whole
Steak
(lean red meat)
5 oz.
Barley
(cooked)
1 cup
Mushrooms
1/2 cup
Marinara Sauce
1/2 cup
Meal Replacement Shake
1
Blueberries
(frozen)
1 cup
Flaxseeds
1 tbsp
Note: Cook red meat, add mushrooms and sauce. Remove stem from bell pepper, stuff mixture into cavity and bake at 425 for 40 minutes.
Day 5
Egg Whites
9
Turkey Bacon
2 strips
Spinach
1 cup
Garlic
1 cup
Grapefruit
1
Apple
1
Yogurt
1 cup
Cottage Cheese
1 cup
Grapes
(red)
1 cup
Flaxseeds
1 tbsp
Tea
1 cup
Walnuts
1 oz.
Banana
1
Milk
(nonfat)
1 cup
Protein Powder
1 scoop
Whole-Wheat Tortilla
1
Hummus
1/2 cup
Spinach
1 handful
Chicken
(grilled)
3 oz.
Carrots
(shredded)
1/2 cup
Pork
3 oz.
Sweet Potato
1
Asparagus
1 cup
Milk
(nonfat)
1 cup
Milk
(nonfat)
1 cup
Pineapple
1 cup
Wheat Germ
2 tbsp
Almonds
1 oz.
Day 6
English Muffins
1
Eggs
1 yolk
Egg Whites
6
Turkey Bacon
2 strips
Grapefruit
1
Meal Replacement Shake
1
Blueberries
(frozen)
1 cup
Flaxseeds
1 tbsp
Spinach
3 cups
Turkey Bacon
2 strips
Black Beans
1/2 cup
Mushrooms
1/2 cup
Carrots
(shredded)
1 cup
Chicken
(grilled)
4 oz.
Balsamic Vinegar
1 serving
Apple
1
Peanut Butter
1 1/2 tbsp
Milk
(nonfat)
1 cup
Protein Powder
1 scoop
Whole-Wheat Tortilla
1
Chicken
(grilled)
4 oz.
Bell Pepper
(chopped)
1 cup
Guacamole
2 tbsp
Yogurt
1 cup
Cottage Cheese
1 cup
Grapes
(red)
1 cup
Flaxseeds
1 tbsp
Day 7
Oat Bran
1/2 cup
Blueberries
(frozen)
1 cup
Flaxseeds
1 tbsp
Walnuts
1/2 oz.
Protein Powder
1 scoop
Yogurt
1 cup
Egg Whites
(hardboiled)
6
Dried Cranberries
1 tbsp
Flaxseeds
1 tbsp
Whole Wheat Bread
2 slices
Chicken
(grilled)
4 oz.
Orange
1
Lettuce
(sliced)
1 serving
Tomato
(sliced)
1 serving
Almonds
1 oz.
Mustard
to taste
Tuna
1 can
Garlic
1 cup
Eggs
(beaten)
1
Mustard
2 tbsp
Quinoa
(cooked)
1/2 cup
Orange
1
Spinach
3 cups
Turkey Bacon
2 strips
Black Beans
1/2 cup
Mushrooms
1/2 cup
Carrots
(chopped)
1 cup
Chicken
(grilled)
3 oz.
Balsamic Vinegar
1 serving
Tea
1 cup
Egg Whites
6
Canadian Bacon
1 slice
Cheese
1 oz.
Apple
1
Pear
1