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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

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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

Meal 2:

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

7 Day Fat Loss Meal Plan

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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

Meal 5:

3oz Grilled Salmon 1/2 Cup Brown Rice 2 Cups Steamed Swiss Chard Calories 416 Carbs 50g Protein 24g Fat 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 357 Car Prote Fa bs in t 14 19g 34g g

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7 Day Fat Loss Meal Plan

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Discover How to Lose Up to 1.5lbs Even If Youve 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

Meal 4:

3oz Canned Salmon 1 Cup Cooked Barley 1 Tsp Balsamic Vinaigrette 1/2 Cup Nonfat Cottage Cheese Calories Carbs Protein Fat

7 Day Fat Loss Meal Plan

www.FatLossClassroom.com
448 Meal 5:

48g

35g

11g

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 Fat 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

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Calories 437 Meal 4:

Carbs 55g

Protein 32g

Fat 10g

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 5:

4oz Ground Turkey Breast Burger 1 Cup Carrot Sticks 1/2 Cup Cooked Quinoa 1 Cup Nonfat Milk Calories 427 Carbs 54g Protein 37g Fat 7g

Meal 6:

1 1 1 1

Cup Plain, Nonfat Yogurt Cup Nonfat Cottage Cheese Cup Pineapple Tbls Ground Flaxseed Calories 499 Carbs 60g Protein 45g Fat 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 Calories 433 Carbs 53g Protein 33g Fat 8g

Meal 2:

7 Day Fat Loss Meal Plan

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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

Meal 3:

1 Orange 1 Apple 1oz Almonds 1 Cup Plain, Nonfat Yogurt Calories 414 Carbs 60g Protein 18g Fat 15g

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 Fat

7 Day Fat Loss Meal Plan

www.FatLossClassroom.com
460 Day 5: Meal 1:

44g

45g

6g

9 2 1 1 1 1

Egg Whites Strips Turkey Bacon Cup Spinach Leaves Clove Garlic Grapefruit Apple Calories 385 Carbs 42g Protein 40g Fat 6g

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

Meal 3:

1oz Walnuts 1 Banana 1 Cup Nonfat Milk 1 Scoop Protein Calories 465 Carbs 39g Protein 33g Fat 19g

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 Protein 32g Fat 11g

Meal 5:

7 Day Fat Loss Meal Plan

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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 Car Prote Fa bs in t 16 41g 41g g

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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

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Calories 436 Meal 2:

Carbs 49g

Protein 31g

Fat 16g

MRP 1 Cup Frozen Blueberries 2 Tsp Ground Flaxseed Calories 460 Carbs 44g Protein 45g 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 347 Carbs 38g Protein 31g Fat 9g

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 Fat 9g

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

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Calories 450 Day 7: Meal 1:

Carbs 41g

Protein 40g

Fat 14g

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

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 Fat

7 Day Fat Loss Meal Plan

www.FatLossClassroom.com
395 Meal 5:

45g

40g

7g

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 Protein 31g Fat 9g

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 Fat 7g

Meal 5:

3 Cups Spinach Leaves

7 Day Fat Loss Meal Plan

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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 Calories 374 Car Prote Fa bs in t 30g 45g 9g

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Day 2 Meal 1:

1 1 3 1

Whole Grain English Muffin Egg Yolk Egg Whites Grapefruit Calories 310 Carbs 49g Protein 21g Fat 16g

7 Day Fat Loss Meal Plan

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Meal 2:

MRP 2 Tsp Ground Flaxseed Calories 354 Carbs 25g 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 Protein 50g Fat 6g

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 Fat 10g

7 Day Fat Loss Meal Plan

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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

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 Protein 27g Fat 5g

Meal 5:

3oz Grilled Pork Chop 1 Medium Sweet Potato 1 Cup Asparagus 1 Cup Nonfat Milk

7 Day Fat Loss Meal Plan

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Calories 399 Meal 6:

Carbs 42g

Protein 34g

Fat 9g

1 Cup Nonfat Cottage Cheese 1 Cup Pineapple 2 Tbsp Wheat Germ 1/2oz Almonds Calories 390 Carbs 38g Protein 38g Fat 9g

Day 4 Meal 1:

1 Cup Cottage Cheese 1 Cup Blueberries 1 Tsp Flax Oil Cinnamon To Taste Calories 363 Carbs 26g Protein 28g Fat 5g

Meal 2:

Post-Workout Shake 2 Cups Nonfat Chocolate Milk Calories 316 Carbs 52g Protein 16g Fat 0g

Meal 3:

1 Orange 1 Apple 1/2oz Almonds 1 Cup Vanilla Yogurt Calories 326 Carbs 62g Protein 16g Fat 8g

Meal 4:

1 Can Tuna 1/2 Cup Black Beans 1 Tsp Balsamic Vinaigrette 1 Banana

7 Day Fat Loss Meal Plan

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Calories 448 Meal 5:

Carbs 42g

Protein 53g

Fat 7g

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 Fat 9g

Meal 3:

7 Day Fat Loss Meal Plan

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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

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

Meal 5:

4oz Ground Turkey Breast Burger 1 Cup Carrot Sticks 1/2 Cup Cooked Quinoa 1 Cup Nonfat Milk Calories 427 Carbs 54g Protein 37g Fat 7g

Meal 6:

1 Cup Nonfat Cottage Cheese 1 Cup Pineapple 1 Tbsp Ground Flaxseed Calories 370 Carbs 43g Protein 32g Fat 8g

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

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Calories 350 Meal 2:

Carbs 34g

Protein 34g

Fat 5g

8 2 1 1 1 1

Egg Whites Cups Spinach Clove Garlic Cup Yellow Squash Whole Grapefruit Apple Calories 300 Carbs 50g Protein 32g Fat 2g

Meal 3:

1/2 Cup Oat Bran 1 Cup Frozen Blueberries 1 Tbsp Flaxseed 1 Scoop Protein Powder Calories 350 Carbs 44g Protein 28g Fat 7g

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

Meal 6:

MRP 2 Tsp Ground Flaxseed Calories Carbs Protein Fat

7 Day Fat Loss Meal Plan

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354 Day 7 Meal 1:

25g

50g

6g

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

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 Scoop Protein Powder Calories 435 Carbs 42g Protein 34g Fat 14g

Meal 5:

3oz Grilled Salmon 1/4 Cup Brown Rice, Cooked

7 Day Fat Loss Meal Plan

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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 Youve Never Exercised Before!

7 Day Fat Loss Meal Plan

www.FatLossClassroom.com

Download Here!

7 Day Fat Loss Meal Plan