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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!

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!