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7 Day Fat Loss Meal Plan (2 Weeks) FatLossClassroom.com
(Bodybuilding.com) 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
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com calories to meet your specific needs. A previous article discussed how to determine specific calorie needs for your height, age, and weight.
Make Sure You Tweak The Calories To Meet Your Specific Needs. Here is the sample Diet Plan: Day 1: Week 1 Meal 1: • • • •
1/2 Cup Rolled Oats 1/2 Banana 2 Egg Yolks 6 Egg Whites Calories 407
Carbs 39g
Protein 37g
Fat 13g
Protein 40g
Fat 14g
Meal 2: • • • •
1 1 1 2
Cup Plain, Nonfat Yogurt Cup Nonfat Cottage Cheese Cup Red Grapes Tsp Flax Oil Calories 450
Carbs 41g
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com Meal 3: • • • • • • •
3 Cups Spinach Leaves 2 Strips Turkey Bacon 1/2 Cup Black Beans 1/2 Cup Mushrooms 1 Cup Chopped Carrots 3oz Grilled Chicken Balsamic Vinegar With Italian Seasoning Calories 347
Carbs 38g
Protein 31g
Fat 9g
Meal 4: • • •
2 Apples 1oz Walnuts 1 1/2 Scoops Protein Powder Calories 435
Carbs 42g
Protein 34g
Fat 14g
Protein 24g
Fat 13g
Meal 5: • • •
3oz Grilled Salmon 1/2 Cup Brown Rice 2 Cups Steamed Swiss Chard Calories 416
Carbs 50g
Meal 6: • • • • •
1 Cup Nonfat Cottage Cheese 1oz Toasted Almonds 1/3 Cup Cherry Tomatoes 1/3 Cup Basil Leaves 1/3 Cup Balsamic Vinegar Calories 357
FREE Download! – 7 Day Fat Loss Meal Plan
Car Prote Fa bs in t 14 19g 34g g
www.FatLossClassroom.com
‘Discover How to Lose Up to 1.5lbs Even If You’ve Never Exercised Before! Download Here! Day 2: Meal 1: • • • •
1 1 1 2
Cup Plain, Nonfat Yogurt Cup Nonfat Cottage Cheese Cup Red Grapes Tsp Flax Oil Calories 450
Carbs 41g
Protein 40g
Fat 14g
Meal 2: •
2 Cups Nonfat Chocolate Milk Calories 316
Carbs 52g
Protein 16g
Fat 0g
Meal 3: • • • • •
1/2 Cup Oat Bran 1 Cup Frozen Blueberries 1 Tbls Flaxseed 1/2oz Walnuts 1 Scoop Protein Powder Calories 399
Carbs 49g
Protein 33g
Fat 12g
Protein
Fat
Meal 4: • • • •
3oz Canned Salmon 1 Cup Cooked Barley 1 Tsp Balsamic Vinaigrette 1/2 Cup Nonfat Cottage Cheese Calories
Carbs
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com 448
48g
35g
11g
Meal 5: • • • •
3oz Grilled Pork Chops 1 Medium Baked Sweet Potato 1 Cup Steam Broccoli 1 Medium Orange Calories 379
Carbs 45g
Protein 28g
Fat 9g
Meal 6: • • •
MRP 1 Cup Blackberries 2 Tsp Flax Oil Calories 460
Carbs 44g
Protein 45g
Fat 10g
Day 3: Meal 1: • • • •
1 Cup Wheat ena (Measured After Cooking) 1 Apple 1 Cup Nonfat Cottage Cheese 1oz Walnuts Calories 545
Carbs 50g
Protein 35g
Fat 15g
Meal 2: • • • •
2 Slices Whole Grain Bread 1/2 Banana 1 Tbls Natural Peanut Butter 1 1/2 Scoop Protein Powder Calories 389
Carbs 39g
Protein 38g
Meal 3: • • • • •
2 Egg Yolks 6 Egg Whites 1 Cup Broccoli Florets 1/2 Cup Mixed Bell Peppers 2 Pears
7 Day Fat Loss Meal Plan
Fat 9g
www.FatLossClassroom.com Calories 437
Carbs 55g
Protein 32g
Fat 10g
Meal 4: • • • • • • •
3 Cups Spinach Leaves 2 Strips Turkey Bacon 1/2 Cup Black Beans 1/2 Cup Mushrooms 1 Cup Chopped Carrots 3oz Grilled Chicken Balsamic Vinegar With Italian Seasoning Calories 347
Carbs 38g
Protein 31g
Fat 9g
Protein 37g
Fat 7g
Protein 45g
Fat 8g
Protein 33g
Fat 8g
Meal 5: • • • •
4oz Ground Turkey Breast Burger 1 Cup Carrot Sticks 1/2 Cup Cooked Quinoa 1 Cup Nonfat Milk Calories 427
Carbs 54g
Meal 6: • • • •
1 1 1 1
Cup Plain, Nonfat Yogurt Cup Nonfat Cottage Cheese Cup Pineapple Tbls Ground Flaxseed Calories 499
Carbs 60g
Day 4: Meal 1: • • • • •
1/2 Cup Rolled Oats 1 Cup Nonfat Cottage Cheese 1 Cup Blueberries 1 Tsp Flax Oil Cinnamon To Taste Calories 433
Carbs 53g
Meal 2:
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com • • • • • •
2 6 2 1 1 1
Egg Yolks Egg Whites Cups Spinach Leaves Clove Garlic Cup Chopped Yellow Squash Whole Grapefruit Calories 350
Carbs 35g
Protein 32g
Fat 10g
Protein 18g
Fat 15g
Meal 3: • • • •
1 Orange 1 Apple 1oz Almonds 1 Cup Plain, Nonfat Yogurt Calories 414
Carbs 60g
Meal 4: • • • •
1 Can Tuna 1/2 Cup Black Beans 1 Tsp Balsamic Vinaigrette 1 Banana Calories 448
Carbs 42g
Protein 53g
Fat 7g
Meal 5: • • • • •
1 Whole Red Or Orange Pepper 5oz 96% Lean Red Meat 1 Cup Cooked Barley 1/2 Cup Sauted Mushrooms 1/2 Cup Spaghetti Sauce
Cook red meat, add sauted mushrooms and sauce. Remove stem from bell pepper, stuff mixture into cavity and bake at 425 for 40 minutes. Calories Carbs Protein Fat 467 55g 39g 14g Meal 6: • • •
MRP 1 Cup Frozen Blueberries 2 Tsp Ground Flaxseed Calories
Carbs
Protein
7 Day Fat Loss Meal Plan
Fat
www.FatLossClassroom.com 460
44g
45g
6g
Carbs 42g
Protein 40g
Fat 6g
Day 5: Meal 1: • • • • • •
9 2 1 1 1 1
Egg Whites Strips Turkey Bacon Cup Spinach Leaves Clove Garlic Grapefruit Apple Calories 385
Meal 2: • • • • •
1 1 1 2 1
Cup Plain, Nonfat Yogurt Cup Nonfat Cottage Cheese Cup Red Grapes Tsp Flax Oil Cup Plain, Unsweetened Tea Calories 450
Carbs 41g
Protein 40g
Fat 14g
Carbs 39g
Protein 33g
Fat 19g
Protein 32g
Fat 11g
Meal 3: • • • •
1oz Walnuts 1 Banana 1 Cup Nonfat Milk 1 Scoop Protein Calories 465
Meal 4: • • • • •
1 Whole Wheat Tortilla 1/2 Cup Hummus 1 Handful Spinach Leaves 3oz Grilled Chicken 1/2 Cup Shredded Carrots Calories 438
Carbs 49g
Meal 5:
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com • • • •
3oz Grilled Pork Chop 1 Medium Sweet Potato 1 Cup Asparagus 1 Cup Nonfat Milk Calories 399
Carbs 42g
Protein 34g
Fat 9g
Meal 6: • • • •
1 Cup Nonfat Cottage Cheese 1 Cup Pineapple 2 Tbls Wheat Germ 1oz Almonds Calories 472
FREE Download! – ‘Discover How to Lose Up to 1.5lbs Even If You’ve Never Exercised Before! Download Here! Day 6: Meal 1: • • • • •
1 1 3 2 1
Whole Grain English Muffin Egg Yolk Egg Whites Slices Turkey Bacon Grapefruit
7 Day Fat Loss Meal Plan
Car Prote Fa bs in t 16 41g 41g g
www.FatLossClassroom.com Calories 436
Carbs 49g
Protein 31g
Fat 16g
Meal 2: • • •
MRP 1 Cup Frozen Blueberries 2 Tsp Ground Flaxseed Calories 460
Carbs 44g
Protein 45g
Fat 6g
Protein 31g
Fat 9g
Meal 3: • • • • • • •
3 Cups Spinach Leaves 2 Strips Turkey Bacon 1/2 Cup Black Beans 1/2 Cup Mushrooms 1 Cup Chopped Carrots 3oz Grilled Chicken Balsamic Vinegar With Italian Seasoning Calories 347
Carbs 38g
Meal 4: • • • •
2 1 1 1
Apples 1/2 Tbls Natural Peanut Butter Cup Nonfat Milk Scoop Protein Powder Calories 431
Carbs 38g
Protein 36g
Fat 12g
Meal 5: • • • •
1 Whole Wheat Tortilla 4oz Grilled Chicken Breast With Fajita Seasoning 1 Cup Chopped, Mixed Bell Peppers 2 Tbls Guacamole Calories 348
Carbs 34g
Protein 33g
Meal 6: • • • •
1 1 1 2
Cup Plain, Nonfat Yogurt Cup Nonfat Cottage Cheese Cup Red Grapes Tsp Flax Oil
7 Day Fat Loss Meal Plan
Fat 9g
www.FatLossClassroom.com Calories 450
Carbs 41g
Protein 40g
Fat 14g
Protein 33g
Fat 12g
Day 7: Meal 1: • • • • •
1/2 Cup Oat Bran 1 Cup Frozen Blueberries 1 Tbls Flaxseed 1/2oz Walnuts 1 Scoop Protein Powder Calories 399
Carbs 49g
Meal 2: • • • •
1 6 1 1
Cup Plain, Nonfat Yogurt Hardboiled Egg Whites Tbls Dried Cranberries Tbls Ground Flaxseed Calories 435
Carbs 47g
Protein 29g
Fat 8g
Meal 3: • • • • • • •
1 Whole Wheat Pita 4oz Grilled Chicken 1 Orange Sliced Lettuce Sliced Tomato 1oz Almonds Grainy Mustard To Taste Calories 434
Carbs 48g
Protein 37g
Fat 17g
Meal 4: • • • • • •
1 Can Tuna 1 Clove Garlic 1 Egg, Beaten 2 Tbls Grainy Mustard 1/2 Cup Cooked Quinoa 1 Orange Calories
Carbs
Protein
7 Day Fat Loss Meal Plan
Fat
www.FatLossClassroom.com 395
45g
40g
7g
Protein 31g
Fat 9g
Meal 5: • • • • • • • •
3 Cups Spinach Leaves 2 Strips Turkey Bacon 1/2 Cup Black Beans 1/2 Cup Mushrooms 1 Cup Chopped Carrots 3oz Grilled Chicken Balsamic Vinegar With Italian Seasoning 1 Cup Plain, Unsweetened Tea Calories 347
Carbs 38g
Meal 6: • • • • •
9 Egg Whites 2 Slices Canadian Bacon 1oz Reduced Fat Cheese 1 Apple 1 Pear Calories 414
Carbs 30g
Protein 48g
Fat 10g
Many People Don't Want To Have To Think About The Science Behind Fat Loss They Just Want A Diet.
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com Day 1 Week Two Meal 1: • • • • •
1/2 Cup Oat Bran 1 Cup Frozen Blueberries 1 Tbsp Flaxseed 1/2oz Walnuts 1 Scoop Protein Powder Calories 399
Carbs 49g
Protein 33g
Fat 12g
Meal 2: • • • •
1 6 1 1
Cup Plain, Nonfat Yogurt With Vanilla Extract Hardboiled Egg Whites Tbsp Dried Cranberries Tbsp Ground Flaxseed Calories 420
Carbs 34g
Protein 32g
Fat 8g
Meal 3: • • • • • • •
1 Whole Wheat Pita 4oz Grilled Chicken 1 Orange Sliced Lettuce Sliced Tomato 1/2oz Almonds Grainy Mustard To Taste Calories 350
Carbs 45g
Protein 34g
Fat 10g
Meal 4: • • • • • •
1 Can Tuna 1 Clove Garlic, Chopped 1 Egg, Beaten 2 Tbsp Grainy Mustard 1/2 Cup Cooked Quinoa 1 Orange Calories 395
Carbs 45g
Protein 40g
Meal 5: •
3 Cups Spinach Leaves
7 Day Fat Loss Meal Plan
Fat 7g
www.FatLossClassroom.com • • • • • •
2 Strips Turkey Bacon 1/2 Cup Black Beans 1/2 Cup Mushrooms 1 Cup Chopped Carrots 3oz Grilled Chicken Balsamic Vinegar With Italian Seasoning Calories 347
Carbs 38g
Protein 31g
Fat 9g
Meal 6: • • • • •
9 Egg Whites 1 Slice Canadian Bacon 1oz Reduced Fat Cheese 1 Apple 1 Pear Car Prote Fa bs in t 30g 45g 9g
Calories 374
FREE Download! – ‘Discover How to Lose Up to 1.5lbs Even If You’ve Never Exercised Before! Download Here! Day 2 Meal 1: • • • •
1 1 3 1
Whole Grain English Muffin Egg Yolk Egg Whites Grapefruit Calories 310
Carbs 49g
Protein 21g
7 Day Fat Loss Meal Plan
Fat 16g
www.FatLossClassroom.com Meal 2: • •
MRP 2 Tsp Ground Flaxseed Calories 354
Carbs 25g
Protein 50g
Fat 6g
Protein 50g
Fat 6g
Meal 3: • • • • • • •
3 Cups Spinach Leaves 2 Strips Turkey Bacon 1/2 Cup Black Beans 1/2 Cup Mushrooms 1 Cup Chopped Carrots 3oz Grilled Chicken Balsamic Vinegar With Italian Seasoning Calories 354
Carbs 25g
Meal 4: • • • •
2 1 1 1
Apples Tbsp Natural Peanut Butter Cup Nonfat Milk Scoop Protein Powder Calories 390
Carbs 38g
Protein 36g
Fat 12g
Meal 5: • • • •
1 Whole Wheat Tortilla 4oz Grilled Chicken Breast With Fajita Seasoning 1 Cup Chopped, Mixed Bell Peppers 2 Tbsp Guacamole Calories 348
Carbs 34g
Protein 33g
Fat 9g
Meal 6: • • • •
1 1 1 2
Cup Plain, Nonfat Yogurt Cup Nonfat Cottage Cheese Cup Red Grapes Tsp Flax Oil Calories 410
Carbs 41g
Protein 40g
7 Day Fat Loss Meal Plan
Fat 10g
www.FatLossClassroom.com Day 3 Meal 1: • • • • • •
9 2 1 1 1 1
Egg Whites Strips Turkey Bacon Cup Spinach Clove Garlic Grapefruit Apple Calories 385
Carbs 42g
Protein 40g
Fat 6g
Meal 2: • • •
1 Cup Nonfat Cottage Cheese 1 Cup Red Grapes 2 Tsp Flax Oil Calories 330
Carbs 24g
Protein 27g
Fat 14g
Meal 3: • • • •
1/2oz Walnuts 1 Banana 1 Cup Nonfat Milk 1 Scoop Protein Powder Calories 375
Carbs 35g
Protein 29g
Fat 9g
Protein 27g
Fat 5g
Meal 4: • • • • •
1 Whole Wheat Tortilla 1/4 Cup Hummus 1 Handful Spinach Leaves 3oz Grilled Chicken 1/2 Cup Shredded Carrots Calories 342
Carbs 40g
Meal 5: • • • •
3oz Grilled Pork Chop 1 Medium Sweet Potato 1 Cup Asparagus 1 Cup Nonfat Milk
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com Calories 399
Carbs 42g
Protein 34g
Fat 9g
Carbs 38g
Protein 38g
Fat 9g
Carbs 26g
Protein 28g
Fat 5g
Carbs 52g
Protein 16g
Fat 0g
Carbs 62g
Protein 16g
Fat 8g
Meal 6: • • • •
1 Cup Nonfat Cottage Cheese 1 Cup Pineapple 2 Tbsp Wheat Germ 1/2oz Almonds Calories 390
Day 4 Meal 1: • • • •
1 Cup Cottage Cheese 1 Cup Blueberries 1 Tsp Flax Oil Cinnamon To Taste Calories 363
Meal 2: • •
Post-Workout Shake 2 Cups Nonfat Chocolate Milk Calories 316
Meal 3: • • • •
1 Orange 1 Apple 1/2oz Almonds 1 Cup Vanilla Yogurt Calories 326
Meal 4: • • • •
1 Can Tuna 1/2 Cup Black Beans 1 Tsp Balsamic Vinaigrette 1 Banana
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com Calories 448
Carbs 42g
Protein 53g
Fat 7g
Meal 5: • • • • •
1 Whole Red Or Orange Pepper 3oz 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 55g 25g 10g Meal 6: • •
MRP 2 Tsp Ground Flaxseed Calories 354
Carbs 25g
Protein 50g
Fat 6g
Day 5 Meal 1: • • • •
1/2 Cup Wheatena (Measured After Cooking) 1 Apple 1 Cup Nonfat Cottage Cheese 1oz Walnuts Calories 400
Carbs 35g
Protein 30g
Fat 15g
Meal 2: • • • •
2 Slices Whole Grain Bread 1/2 Banana 1 Tbsp Natural Peanut Butter 1 1/2 Scoop Protein Powder Calories 389
Carbs 39g
Protein 38g
Meal 3:
7 Day Fat Loss Meal Plan
Fat 9g
www.FatLossClassroom.com • • • • •
1 Egg Yolk 6 Egg Whites 1 Cup Broccoli Florets 1/2 Cup Mixed Bell Peppers 2 Pears Calories 382
Carbs 55g
Protein 26g
Fat 5g
Protein 31g
Fat 9g
Protein 37g
Fat 7g
Protein 32g
Fat 8g
Meal 4: • • • • • • •
3 Cups Spinach Leaves 2 Strips Turkey Bacon 1/2 Cup Black Beans 1/2 Cup Mushrooms 1 Cup Chopped Carrots 3oz Grilled Chicken Balsamic Vinegar With Italian Seasoning Calories 347
Carbs 38g
Meal 5: • • • •
4oz Ground Turkey Breast Burger 1 Cup Carrot Sticks 1/2 Cup Cooked Quinoa 1 Cup Nonfat Milk Calories 427
Carbs 54g
Meal 6: • • •
1 Cup Nonfat Cottage Cheese 1 Cup Pineapple 1 Tbsp Ground Flaxseed Calories 370
Carbs 43g
Day 6 Meal 1: • • • •
1/2 Cup Plain, Nonfat Yogurt 1 Cup Nonfat Cottage Cheese 1 Cup Red Grapes 1 Tsp Flax Oil
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com Calories 350
Carbs 34g
Protein 34g
Fat 5g
Carbs 50g
Protein 32g
Fat 2g
Protein 28g
Fat 7g
Meal 2: • • • • • •
8 2 1 1 1 1
Egg Whites Cups Spinach Clove Garlic Cup Yellow Squash Whole Grapefruit Apple Calories 300
Meal 3: • • • •
1/2 Cup Oat Bran 1 Cup Frozen Blueberries 1 Tbsp Flaxseed 1 Scoop Protein Powder Calories 350
Carbs 44g
Meal 4: • • • •
3oz Canned Salmon 1/2 Cup Cooked Barley 1 Tsp Balsamic Vinaigrette 1/2 Cup Nonfat Cottage Cheese Calories 330
Carbs 26g
Protein 33g
Fat 10g
Meal 5: • • • •
3oz Grilled Pork Chops 1 Medium Baked Sweet Potato 1 Cup Steamed Broccoli 1 Medium Orange Calories 379
Carbs 45g
Protein 28g
Fat 9g
Carbs
Protein
Fat
Meal 6: • •
MRP 2 Tsp Ground Flaxseed Calories
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com 354
25g
50g
6g
Day 7 Meal 1: • • • •
1/2 Cup Rolled Oats 1/2 Banana 2 Egg Yolks 6 Egg Whites Calories 407
Carbs 39g
Protein 37g
Fat 13g
Meal 2: • • • •
1/2 Cup Plain, Nonfat Yogurt 1 Cup Nonfat Cottage Cheese 1 Cup Red Grapes 1 Tsp Flax Oil Calories 350
Carbs 34g
Protein 34g
Fat 5g
Protein 31g
Fat 9g
Meal 3: • • • • • • •
3 Cups Spinach Leaves 2 Strips Turkey Bacon 1/2 Cup Black Beans 1/2 Cup Mushrooms 1 Cup Chopped Carrots 3oz Grilled Chicken Balsamic Vinegar With Italian Seasoning Calories 347
Carbs 38g
Meal 4: • • •
2 Apples 1oz Walnuts 1 1/2 Scoop Protein Powder Calories 435
Carbs 42g
Protein 34g
Meal 5: • •
3oz Grilled Salmon 1/4 Cup Brown Rice, Cooked
7 Day Fat Loss Meal Plan
Fat 14g
www.FatLossClassroom.com •
2 Cups Steamed Swiss Chard Calories 340
Carbs 25g
Protein 22g
Fat 13g
Meal 6: • • • • •
1 Cup Nonfat Cottage Cheese 1/2oz Toasted Almonds 1 Cup Cherry Tomatoes Basil Leaves Balsamic Vinegar Calories 300
Carbs 17g
Protein 32g
Fat 7g
FREE Download! – ‘Discover How to Lose Up to 1.5lbs Even If You’ve Never Exercised Before!’
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
Download Here!
7 Day Fat Loss Meal Plan
