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7 Day Fat Loss Meal Plan
Shared by: csherlock
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- 11/16/2012
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- English
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- 23
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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 calories to
meet your specific needs. A previous article discussed how to determine specific calorie needs
for your height, age, and weight.
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
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 Carbs Protein Fat
407 39g 37g 13g
Meal 2:
1 Cup Plain, Nonfat Yogurt
1 Cup Nonfat Cottage Cheese
1 Cup Red Grapes
2 Tsp Flax Oil
Calories Carbs Protein Fat
450 41g 40g 14g
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 Carbs Protein Fat
347 38g 31g 9g
Meal 4:
2 Apples
1oz Walnuts
1 1/2 Scoops Protein Powder
Calories Carbs Protein Fat
435 42g 34g 14g
Meal 5:
3oz Grilled Salmon
1/2 Cup Brown Rice
2 Cups Steamed Swiss Chard
Calories Carbs Protein Fat
416 50g 24g 13g
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 Carbs Protein Fat
357 19g 34g 14g
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
Day 2:
Meal 1:
1 Cup Plain, Nonfat Yogurt
1 Cup Nonfat Cottage Cheese
1 Cup Red Grapes
2 Tsp Flax Oil
Calories Carbs Protein Fat
450 41g 40g 14g
Meal 2:
2 Cups Nonfat Chocolate Milk
Calories Carbs Protein Fat
316 52g 16g 0g
Meal 3:
1/2 Cup Oat Bran
1 Cup Frozen Blueberries
1 Tbls Flaxseed
1/2oz Walnuts
1 Scoop Protein Powder
Calories Carbs Protein Fat
399 49g 33g 12g
Meal 4:
3oz Canned Salmon
1 Cup Cooked Barley
1 Tsp Balsamic Vinaigrette
1/2 Cup Nonfat Cottage Cheese
Calories Carbs Protein Fat
448 48g 35g 11g
Meal 5:
3oz Grilled Pork Chops
1 Medium Baked Sweet Potato
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
1 Cup Steam Broccoli
1 Medium Orange
Calories Carbs Protein Fat
379 45g 28g 9g
Meal 6:
MRP
1 Cup Blackberries
2 Tsp Flax Oil
Calories Carbs Protein Fat
460 44g 45g 10g
Day 3:
Meal 1:
1 Cup Wheat ena (Measured After Cooking)
1 Apple
1 Cup Nonfat Cottage Cheese
1oz Walnuts
Calories Carbs Protein Fat
545 50g 35g 15g
Meal 2:
2 Slices Whole Grain Bread
1/2 Banana
1 Tbls Natural Peanut Butter
1 1/2 Scoop Protein Powder
Calories Carbs Protein Fat
389 39g 38g 9g
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
www.FatLossClassroom.com
Calories Carbs Protein Fat
437 55g 32g 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 Carbs Protein Fat
347 38g 31g 9g
Meal 5:
4oz Ground Turkey Breast Burger
1 Cup Carrot Sticks
1/2 Cup Cooked Quinoa
1 Cup Nonfat Milk
Calories Carbs Protein Fat
427 54g 37g 7g
Meal 6:
1 Cup Plain, Nonfat Yogurt
1 Cup Nonfat Cottage Cheese
1 Cup Pineapple
1 Tbls Ground Flaxseed
Calories Carbs Protein Fat
499 60g 45g 8g
Day 4:
Meal 1:
1/2 Cup Rolled Oats
1 Cup Nonfat Cottage Cheese
1 Cup Blueberries
1 Tsp Flax Oil
Cinnamon To Taste
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
Calories Carbs Protein Fat
433 53g 33g 8g
Meal 2:
2 Egg Yolks
6 Egg Whites
2 Cups Spinach Leaves
1 Clove Garlic
1 Cup Chopped Yellow Squash
1 Whole Grapefruit
Calories Carbs Protein Fat
350 35g 32g 10g
Meal 3:
1 Orange
1 Apple
1oz Almonds
1 Cup Plain, Nonfat Yogurt
Calories Carbs Protein Fat
414 60g 18g 15g
Meal 4:
1 Can Tuna
1/2 Cup Black Beans
1 Tsp Balsamic Vinaigrette
1 Banana
Calories Carbs Protein Fat
448 42g 53g 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:
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
MRP
1 Cup Frozen Blueberries
2 Tsp Ground Flaxseed
Calories Carbs Protein Fat
460 44g 45g 6g
Day 5:
Meal 1:
9 Egg Whites
2 Strips Turkey Bacon
1 Cup Spinach Leaves
1 Clove Garlic
1 Grapefruit
1 Apple
Calories Carbs Protein Fat
385 42g 40g 6g
Meal 2:
1 Cup Plain, Nonfat Yogurt
1 Cup Nonfat Cottage Cheese
1 Cup Red Grapes
2 Tsp Flax Oil
1 Cup Plain, Unsweetened Tea
Calories Carbs Protein Fat
450 41g 40g 14g
Meal 3:
1oz Walnuts
1 Banana
1 Cup Nonfat Milk
1 Scoop Protein
Calories Carbs Protein Fat
465 39g 33g 19g
Meal 4:
1 Whole Wheat Tortilla
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
1/2 Cup Hummus
1 Handful Spinach Leaves
3oz Grilled Chicken
1/2 Cup Shredded Carrots
Calories Carbs Protein Fat
438 49g 32g 11g
Meal 5:
3oz Grilled Pork Chop
1 Medium Sweet Potato
1 Cup Asparagus
1 Cup Nonfat Milk
Calories Carbs Protein Fat
399 42g 34g 9g
Meal 6:
1 Cup Nonfat Cottage Cheese
1 Cup Pineapple
2 Tbls Wheat Germ
1oz Almonds
Calories Carbs Protein Fat
472 41g 41g 16g
Day 6:
Meal 1:
1 Whole Grain English Muffin
1 Egg Yolk
3 Egg Whites
2 Slices Turkey Bacon
1 Grapefruit
Calories Carbs Protein Fat
436 49g 31g 16g
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
Meal 2:
MRP
1 Cup Frozen Blueberries
2 Tsp Ground Flaxseed
Calories Carbs Protein Fat
460 44g 45g 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 Carbs Protein Fat
347 38g 31g 9g
Meal 4:
2 Apples
1 1/2 Tbls Natural Peanut Butter
1 Cup Nonfat Milk
1 Scoop Protein Powder
Calories Carbs Protein Fat
431 38g 36g 12g
Meal 5:
1 Whole Wheat Tortilla
4oz Grilled Chicken Breast With Fajita Seasoning
1 Cup Chopped, Mixed Bell Peppers
2 Tbls Guacamole
Calories Carbs Protein Fat
348 34g 33g 9g
Meal 6:
1 Cup Plain, Nonfat Yogurt
1 Cup Nonfat Cottage Cheese
1 Cup Red Grapes
2 Tsp Flax Oil
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
Calories Carbs Protein Fat
450 41g 40g 14g
Day 7:
Meal 1:
1/2 Cup Oat Bran
1 Cup Frozen Blueberries
1 Tbls Flaxseed
1/2oz Walnuts
1 Scoop Protein Powder
Calories Carbs Protein Fat
399 49g 33g 12g
Meal 2:
1 Cup Plain, Nonfat Yogurt
6 Hardboiled Egg Whites
1 Tbls Dried Cranberries
1 Tbls Ground Flaxseed
Calories Carbs Protein Fat
435 47g 29g 8g
Meal 3:
1 Whole Wheat Pita
4oz Grilled Chicken
1 Orange
Sliced Lettuce
Sliced Tomato
1oz Almonds
Grainy Mustard To Taste
Calories Carbs Protein Fat
434 48g 37g 17g
Meal 4:
1 Can Tuna
1 Clove Garlic
1 Egg, Beaten
2 Tbls Grainy Mustard
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
1/2 Cup Cooked Quinoa
1 Orange
Calories Carbs Protein Fat
395 45g 40g 7g
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 Carbs Protein Fat
347 38g 31g 9g
Meal 6:
9 Egg Whites
2 Slices Canadian Bacon
1oz Reduced Fat Cheese
1 Apple
1 Pear
Calories Carbs Protein Fat
414 30g 48g 10g
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
Many People Don't Want To Have To Think About
The Science Behind Fat Loss They Just Want A Diet.
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 Carbs Protein Fat
399 49g 33g 12g
Meal 2:
1 Cup Plain, Nonfat Yogurt With Vanilla Extract
6 Hardboiled Egg Whites
1 Tbsp Dried Cranberries
1 Tbsp Ground Flaxseed
Calories Carbs Protein Fat
420 34g 32g 8g
Meal 3:
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
1 Whole Wheat Pita
4oz Grilled Chicken
1 Orange
Sliced Lettuce
Sliced Tomato
1/2oz Almonds
Grainy Mustard To Taste
Calories Carbs Protein Fat
350 45g 34g 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 Carbs Protein Fat
395 45g 40g 7g
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
Calories Carbs Protein Fat
347 38g 31g 9g
Meal 6:
9 Egg Whites
1 Slice Canadian Bacon
1oz Reduced Fat Cheese
1 Apple
1 Pear
Calories Carbs Protein Fat
374 30g 45g 9g
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
Day 2
Meal 1:
1 Whole Grain English Muffin
1 Egg Yolk
3 Egg Whites
1 Grapefruit
Calories Carbs Protein Fat
310 49g 21g 16g
Meal 2:
MRP
2 Tsp Ground Flaxseed
Calories Carbs Protein Fat
354 25g 50g 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 Carbs Protein Fat
354 25g 50g 6g
Meal 4:
2 Apples
1 Tbsp Natural Peanut Butter
1 Cup Nonfat Milk
1 Scoop Protein Powder
Calories Carbs Protein Fat
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
390 38g 36g 12g
Meal 5:
1 Whole Wheat Tortilla
4oz Grilled Chicken Breast With Fajita Seasoning
1 Cup Chopped, Mixed Bell Peppers
2 Tbsp Guacamole
Calories Carbs Protein Fat
348 34g 33g 9g
Meal 6:
1 Cup Plain, Nonfat Yogurt
1 Cup Nonfat Cottage Cheese
1 Cup Red Grapes
2 Tsp Flax Oil
Calories Carbs Protein Fat
410 41g 40g 10g
Day 3
Meal 1:
9 Egg Whites
2 Strips Turkey Bacon
1 Cup Spinach
1 Clove Garlic
1 Grapefruit
1 Apple
Calories Carbs Protein Fat
385 42g 40g 6g
Meal 2:
1 Cup Nonfat Cottage Cheese
1 Cup Red Grapes
2 Tsp Flax Oil
Calories Carbs Protein Fat
330 24g 27g 14g
Meal 3:
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
1/2oz Walnuts
1 Banana
1 Cup Nonfat Milk
1 Scoop Protein Powder
Calories Carbs Protein Fat
375 35g 29g 9g
Meal 4:
1 Whole Wheat Tortilla
1/4 Cup Hummus
1 Handful Spinach Leaves
3oz Grilled Chicken
1/2 Cup Shredded Carrots
Calories Carbs Protein Fat
342 40g 27g 5g
Meal 5:
3oz Grilled Pork Chop
1 Medium Sweet Potato
1 Cup Asparagus
1 Cup Nonfat Milk
Calories Carbs Protein Fat
399 42g 34g 9g
Meal 6:
1 Cup Nonfat Cottage Cheese
1 Cup Pineapple
2 Tbsp Wheat Germ
1/2oz Almonds
Calories Carbs Protein Fat
390 38g 38g 9g
Day 4
Meal 1:
1 Cup Cottage Cheese
1 Cup Blueberries
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
1 Tsp Flax Oil
Cinnamon To Taste
Calories Carbs Protein Fat
363 26g 28g 5g
Meal 2:
Post-Workout Shake
2 Cups Nonfat Chocolate Milk
Calories Carbs Protein Fat
316 52g 16g 0g
Meal 3:
1 Orange
1 Apple
1/2oz Almonds
1 Cup Vanilla Yogurt
Calories Carbs Protein Fat
326 62g 16g 8g
Meal 4:
1 Can Tuna
1/2 Cup Black Beans
1 Tsp Balsamic Vinaigrette
1 Banana
Calories Carbs Protein Fat
448 42g 53g 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
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
Meal 6:
MRP
2 Tsp Ground Flaxseed
Calories Carbs Protein Fat
354 25g 50g 6g
Day 5
Meal 1:
1/2 Cup Wheatena (Measured After Cooking)
1 Apple
1 Cup Nonfat Cottage Cheese
1oz Walnuts
Calories Carbs Protein Fat
400 35g 30g 15g
Meal 2:
2 Slices Whole Grain Bread
1/2 Banana
1 Tbsp Natural Peanut Butter
1 1/2 Scoop Protein Powder
Calories Carbs Protein Fat
389 39g 38g 9g
Meal 3:
1 Egg Yolk
6 Egg Whites
1 Cup Broccoli Florets
1/2 Cup Mixed Bell Peppers
2 Pears
Calories Carbs Protein Fat
382 55g 26g 5g
Meal 4:
3 Cups Spinach Leaves
2 Strips Turkey Bacon
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
1/2 Cup Black Beans
1/2 Cup Mushrooms
1 Cup Chopped Carrots
3oz Grilled Chicken
Balsamic Vinegar With Italian Seasoning
Calories Carbs Protein Fat
347 38g 31g 9g
Meal 5:
4oz Ground Turkey Breast Burger
1 Cup Carrot Sticks
1/2 Cup Cooked Quinoa
1 Cup Nonfat Milk
Calories Carbs Protein Fat
427 54g 37g 7g
Meal 6:
1 Cup Nonfat Cottage Cheese
1 Cup Pineapple
1 Tbsp Ground Flaxseed
Calories Carbs Protein Fat
370 43g 32g 8g
Day 6
Meal 1:
1/2 Cup Plain, Nonfat Yogurt
1 Cup Nonfat Cottage Cheese
1 Cup Red Grapes
1 Tsp Flax Oil
Calories Carbs Protein Fat
350 34g 34g 5g
Meal 2:
8 Egg Whites
2 Cups Spinach
1 Clove Garlic
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
1 Cup Yellow Squash
1 Whole Grapefruit
1 Apple
Calories Carbs Protein Fat
300 50g 32g 2g
Meal 3:
1/2 Cup Oat Bran
1 Cup Frozen Blueberries
1 Tbsp Flaxseed
1 Scoop Protein Powder
Calories Carbs Protein Fat
350 44g 28g 7g
Meal 4:
3oz Canned Salmon
1/2 Cup Cooked Barley
1 Tsp Balsamic Vinaigrette
1/2 Cup Nonfat Cottage Cheese
Calories Carbs Protein Fat
330 26g 33g 10g
Meal 5:
3oz Grilled Pork Chops
1 Medium Baked Sweet Potato
1 Cup Steamed Broccoli
1 Medium Orange
Calories Carbs Protein Fat
379 45g 28g 9g
Meal 6:
MRP
2 Tsp Ground Flaxseed
Calories Carbs Protein Fat
354 25g 50g 6g
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
Day 7
Meal 1:
1/2 Cup Rolled Oats
1/2 Banana
2 Egg Yolks
6 Egg Whites
Calories Carbs Protein Fat
407 39g 37g 13g
Meal 2:
1/2 Cup Plain, Nonfat Yogurt
1 Cup Nonfat Cottage Cheese
1 Cup Red Grapes
1 Tsp Flax Oil
Calories Carbs Protein Fat
350 34g 34g 5g
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 Carbs Protein Fat
347 38g 31g 9g
Meal 4:
2 Apples
1oz Walnuts
1 1/2 Scoop Protein Powder
Calories Carbs Protein Fat
435 42g 34g 14g
Meal 5:
7 Day Fat Loss Meal Plan
www.FatLossClassroom.com
3oz Grilled Salmon
1/4 Cup Brown Rice, Cooked
2 Cups Steamed Swiss Chard
Calories Carbs Protein Fat
340 25g 22g 13g
Meal 6:
1 Cup Nonfat Cottage Cheese
1/2oz Toasted Almonds
1 Cup Cherry Tomatoes
Basil Leaves
Balsamic Vinegar
Calories Carbs Protein Fat
300 17g 32g 7g
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7 Day Fat Loss Meal Plan
