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 1
Oat Bran
1/2 cup
Banana
1
Eggs
1 yolk
Egg Whites (hardboiled)
6
Meal 2
Yogurt
1
Cottage Cheese
1 cup
Grapes (red)
1 cup
Flaxseeds
1 tbsp
Meal 3
Spinach
3 cups
Turkey Bacon
2 strips
Mushrooms
1/2 cup
Carrots (chopped)
1/2 cup
Chicken (grilled)
3 oz.
Balsamic Vinegar
1 serving
Meal 4
Apple
1
Walnuts
1/2 oz.
Protein Powder
1 scoop
Meal 5
Salmon (grilled)
3 oz.
Brown Rice
1/4 cup
Chard (steamed)
2 cups
Meal 6
Cottage Cheese
1 cup
Almonds (roasted)
1 oz.
Cherry Tomato
1/3 cup
Spices (basil leaves)
1 serving
Balsamic Vinegar
1 serving

Day 2

Meal 1
Yogurt
1 cup
Cottage Cheese
1 cup
Grapes (red)
1 cup
Flaxseeds
1 tbsp
Meal 2
Chocolate Milk
2 cups
Meal 3
Oat Bran
1/2 cup
Blueberries (frozen)
1 cup
Flaxseeds
1 tbsp
Walnuts
1/2 oz.
Protein Powder
1 scoop
Meal 4
Salmon (canned)
3 oz.
Barley (cooked)
3 oz.
Balsamic Vinegar
1 tsp
Cottage Cheese
1 cup
Meal 5
Pork
3 oz.
Sweet Potato
1 medium
Broccoli
1 cup
Orange
1
Meal 6
Meal Replacement Shake
1
Blackberries
1 cup
Flaxseeds
1 tbsp

Day 3

Meal 1
Oats
1 cup
Apple
1
Cottage Cheese
1 cup
Walnuts
1/2 oz.
Meal 2
Whole Wheat Bread
2 slices
Banana
1
Peanut Butter
1 tbsp
Protein Powder
1 scoop
Meal 3
Eggs
1 yolk
Egg Whites
6
Broccoli
1 cup
Bell Pepper (chopped)
1/2 cup
Pear
2
Meal 4
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
Meal 5
Burger Patty (turkey)
4 oz.
Carrots
1 cup
Quinoa (cooked)
1/2 cup
Milk (nonfat)
1 cup
Meal 6
Milk (nonfat)
1 cup
Cottage Cheese
1 cup
Pineapple
1 cup
Flaxseeds
1 tbsp

Day 4

Meal 1
Oats (rolled)
1/2 cup
Cottage Cheese
1 cup
Blueberries
1 cup
Flaxseeds
1 tbsp
Cinnamon
to taste
Meal 2
Eggs
2 yolks
Egg Whites
6
Spinach
3 cups
Garlic
1 cup
Squash (chopped)
1 cup
Grapefruit
1
Meal 3
Orange
1
Apple
1
Almonds
1 oz.
Yogurt (with vanilla extract)
1 cup
Meal 4
Tuna
1 can
Black Beans
1/2 cup
Balsamic Vinegar
1 tbsp
Banana
1
Meal 5
Bell Pepper
1 whole
Steak (lean red meat)
5 oz.
Barley (cooked)
1 cup
Mushrooms
1/2 cup
Marinara Sauce
1/2 cup
Meal 6
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

Meal 1
Egg Whites
9
Turkey Bacon
2 strips
Spinach
1 cup
Garlic
1 cup
Grapefruit
1
Apple
1
Meal 2
Yogurt
1 cup
Cottage Cheese
1 cup
Grapes (red)
1 cup
Flaxseeds
1 tbsp
Tea
1 cup
Meal 3
Walnuts
1 oz.
Banana
1
Milk (nonfat)
1 cup
Protein Powder
1 scoop
Meal 4
Whole-Wheat Tortilla
1
Hummus
1/2 cup
Spinach
1 handful
Chicken (grilled)
3 oz.
Carrots (shredded)
1/2 cup
Meal 5
Pork
3 oz.
Sweet Potato
1
Asparagus
1 cup
Milk (nonfat)
1 cup
Meal 6
Milk (nonfat)
1 cup
Pineapple
1 cup
Wheat Germ
2 tbsp
Almonds
1 oz.

Day 6

Meal 1
English Muffins
1
Eggs
1 yolk
Egg Whites
6
Turkey Bacon
2 strips
Grapefruit
1
Meal 2
Meal Replacement Shake
1
Blueberries (frozen)
1 cup
Flaxseeds
1 tbsp
Meal 3
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
Meal 4
Apple
1
Peanut Butter
1 1/2 tbsp
Milk (nonfat)
1 cup
Protein Powder
1 scoop
Meal 5
Whole-Wheat Tortilla
1
Chicken (grilled)
4 oz.
Bell Pepper (chopped)
1 cup
Guacamole
2 tbsp
Meal 6
Yogurt
1 cup
Cottage Cheese
1 cup
Grapes (red)
1 cup
Flaxseeds
1 tbsp

Day 7

Meal 1
Oat Bran
1/2 cup
Blueberries (frozen)
1 cup
Flaxseeds
1 tbsp
Walnuts
1/2 oz.
Protein Powder
1 scoop
Meal 2
Yogurt
1 cup
Egg Whites (hardboiled)
6
Dried Cranberries
1 tbsp
Flaxseeds
1 tbsp
Meal 3
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
Meal 4
Tuna
1 can
Garlic
1 cup
Eggs (beaten)
1
Mustard
2 tbsp
Quinoa (cooked)
1/2 cup
Orange
1
Meal 5
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
Meal 6
Egg Whites
6
Canadian Bacon
1 slice
Cheese
1 oz.
Apple
1
Pear
1

Print The Full Week 1 Meal Plan!

About the Author

Christopher Mohr

Christopher Mohr

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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