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The 7 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!

Part 1 | Part 2

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


Egg yolk 1


Hardboiled egg whites 6


Meal 2

Yogurt 1


Cottage cheese 1 cup


Red grapes 1 cup


Flaxseeds 1 tbsp


Meal 3

Spinach leaves 3 cups


Turkey bacon 2 strips


Mushrooms 1/2 cup


Chopped carrots 1/2 cup


Grilled chicken 3 oz.


Balsamic vinegar


Meal 4

Apple 1


Walnuts 1/2 oz.


Protein powder 1 scoop


Meal 5

Grilled salmon 3 oz.


Brown rice 1/4 cup


Swiss chard, steamed 2 cups


Meal 6

Cottage cheese 1 cup


Roasted almonds 1 oz.


Cherry tomatoes 1/3 cup


Basil leaves


Balsamic vinegar


Print The Week 1, Day 1 Meal Plan!

Day 2

Meal 1

Yogurt 1 cup


Cottage cheese 1 cup


Red grapes 1 cup


Flaxseeds 1 tbsp


Meal 2

Chocolate milk 2 cups


Meal 3

Oat bran 1/2 cup


Frozen blueberries 1 cup


Flaxseeds 1 tbsp


Walnuts 1/2 oz.


Protein powder 1 scoop


Meal 4

Salmon, canned 3 oz.


Barley, cooked 1 cup


Balsamic vinegar 1 tsp


Cottage cheese 1 cup


Meal 5

Pork chop 3 oz.


Sweet potato 1 medium


Broccoli 1 cup


Orange 1


Meal 6

Blackberries 1 cup


Flaxseeds 1 tbsp


Print The Week 1, Day 2 Meal Plan!

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

Egg yolk 1


Egg whites 6


Broccoli 1 cup


Bell peppers, chopped1/2 cup


Pears 2


Meal 4

Spinach leaves 3 cups


Turkey bacon 2 strips


Black beans 1/2 cup


Mushrooms 1/2 cup


Carrots, chopped 1 cup


Grilled chicken 4 oz.


Balsamic vinegar


Meal 5

Turkey burger 4 oz.


Carrot sticks 1 cup


Quinoa, cooked 1/2 cup


Non-fat milk 1 cup


Meal 6

Non-fat milk 1 cup


Cottage cheese 1 cup


Pineapple 1 cup


Ground flaxseeds 1 tbsp


Print The Week 1, Day 3 Meal Plan!

Day 4

Meal 1

Rolled oats 1/2 cup


Cottage cheese 1 cup


Blueberries 1 cup


Flaxseeds 1 tbsp


Cinnamon to taste


Meal 2

Egg yolks 2


Egg whites 6


Spinach leaves 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


Lean red meat 5 oz.


Cooked barley 1 cup


Mushrooms 1/2 cup


Spaghetti sauce 1/2 cup


Note: Cook red meat, add mushrooms and sauce. Remove stem from bell pepper, stuff mixture into cavity and bake at 425 for 40 minutes.

Meal 6

Frozen blueberries 1 cup


Ground flaxseeds 1 tbsp


Print The Week 1, Day 4 Meal Plan!

Day 5

Meal 1

Egg whites 9


Turkey bacon 2 strips


Spinach leaves 1 cup


Garlic 1 cup


Grapefruit 1


Apple 1


Meal 2

Yogurt 1 cup


Cottage cheese 1 cup


Red grapes 1 cup


Flaxseeds 1 tbsp


Tea 1 cup


Meal 3

Walnuts 1 oz.


Banana 1


Non-fat milk 1 cup


Protein powder 1 scoop


Meal 4

Whole-wheat tortilla 1


Hummus 1/2 cup


Spinach leaves 1 handful


Grilled chicken 3 oz.


Carrots, shredded 1/2 cup


Meal 5

Pork chop 3 oz.


Sweet potato 1


Asparagus 1 cup


Non-fat milk 1 cup


Meal 6

Non-fat milk 1 cup


Pineapple 1 cup


Wheat germ 2 tbsp


Almonds 1 oz.


Print The Week 1, Day 5 Meal Plan!

Day 6

Meal 1

English muffin 1


Egg yolk 1


Egg whites 6


Turkey bacon 2 strips


Grapefruit 1


Meal 2

Blueberries, frozen 1 cup


Ground flaxseeds 1 tbsp


Meal 3

Spinach leaves 3 cups


Turkey bacon 2 strips


Black beans 1/2 xup


Mushrooms 1/2 cups


Carrots, chopped 1 cup


Grilled chicken 4 oz.


Balsamic vinegar


Meal 4

Apple 1


Peanut butter 1 1/2 tbsp


Non-fat milk 1 cup


Protein powder 1 scoop


Meal 5

Whole-wheat tortilla 1


Grilled chicken 4 oz.


Bell peppers, chopped 1 cup


Guacamole 2 tbsp


Meal 6

Yogurt 1 cup


Cottage cheese 1 cup


Red grapes 1 cup


Flaxseeds 1 tbsp


Print The Week 1, Day 6 Meal Plan!

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


Hard-boiled egg whites 6


Dried cranberries 1 tbsp


Ground flaxseeds 1 tbsp


Meal 3

Whole-wheat bread 2 slices


Grilled chicken 4 oz.


Orange 1


Lettuce, sliced


Tomato, sliced


Almonds 1 oz.


Mustard to taste


Meal 4

Tuna 1 can


Garlic 1 cup


Beaten egg 1


Mustard 2 tbsp


Quinoa, cooked 1/2 cup


Orange 1


Meal 5

Spinach leaves 3 cups


Turkey bacon 2 strips


Black beans 1/2 cup


Mushrooms 1/2 cup


Carrots, chopped 1 cup


Grilled chicken 3 oz.


Balsamic vinegar


Tea 1 cup


Meal 6

Egg whites 6


Canadian bacon 1 slice


Cheese 1 oz.


Apple 1


Pear 1


Print The Week 1, Day 7 Meal Plan!

Print The Full Week 1 Meal Plan!

Part 1 | Part 2