Welcome to the Fitness Diet Center.

Nutrition is what gives us the raw materials for recuperation, energy, and growth. Without a good diet, your dreams of achieving your ideal body will never be reached.

You can feel full on fewer calories and at the same time lose weight and keep it off long-term. To achieve and maintain a healthy weight, you have to follow an eating plan you can live with for a lifetime. That means no severe restrictions, no extreme hunger and no fads.

Diet Plans
We'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.

Meal 3
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning
Calories Carbs Protein Fat
347 38 g 31 g 9 g

Meal 4
2 apples
1 oz walnuts
1 1/2 scoop protein powder
Calories Carbs Protein Fat
435 42 g 34 g 14 g

Meal 5
3 oz grilled salmon
1/2 cup brown rice
2 cups steamed Swiss chard
Calories Carbs Protein Fat
416 50 g 24 g 13 g

Meal 6
1 cup non fat cottage cheese
1 oz toasted almonds
1 cup:

cherry tomatoes
basil leaves
balsamic vinegar
(mix all ingredients together and eat)

Calories Carbs Protein Fat
357 19 g 34 g 14 g

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 41 g 40 g 14 g

Meal 2
Post-workout (one idea)
2 cups nonfat chocolate milk
Calories Carbs Protein Fat
316 52 g 16 g 0 g

Meal 3
1/2 cup oat bran
1 cup frozen blueberries
1 TBS flaxseed
1/2 oz walnuts
1 scoop protein powder
Calories Carbs Protein Fat
399 49 g 33 g 12 g

Meal 4
3 oz canned salmon
1 cup cooked barley
1 tsp balsamic vinaigrette
1/2 cup nonfat cottage cheese
Calories Carbs Protein Fat
448 48 g 35 g 11 g

Meal 5
3 oz grilled pork chops
1 med baked sweet potato
1 cup steam broccoli
1 medium orange
Calories Carbs Protein Fat
379 45 g 28 g 9 g

Meal 6
Favorite MRP with 1 cup blackberries
2 tsp flax oil
Calories Carbs Protein Fat
460 44 g 45 g 10 g

Day 3:


Meal 1
1 cup wheatena (measured after cooking)
1 apple
1 cup nonfat cottage cheese
1 oz walnuts
Calories Carbs Protein Fat
545 50 g 35 g 15 g

Meal 2
2 slices whole grain bread
1/2 banana
1 TBS natural peanut butter
1 1/2 scoop protein powder
Calories Carbs Protein Fat
389 39 g 38 g 9 g

Meal 3
2 egg yolks + 6 egg whites
1 cup broccoli florets
1/2 cup mixed bell peppers
2 pears
Calories Carbs Protein Fat
437 55 g 32 g 10 g

Meal 4
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning
Calories Carbs Protein Fat
347 38 g 31 g 9 g

Meal 5
4 oz ground turkey breast burger
1 cup carrot sticks
1/2 cup cooked quinoa
1 cup nonfat milk
Calories Carbs Protein Fat
427 54 g 37 g 7 g

Meal 6
1 cup plain, nonfat yogurt
1 cup nonfat cottage cheese
1 cup pineapple
1 TBS ground flax seed
Calories Carbs Protein Fat
499 60 g 45 g 8 g

Day 4:


Meal 1
1/2 cup rolled oats
1 cup cottage cheese
1 cup blueberries
1 tsp flax oil and cinnamon to taste
Blend all ingredients and refrigerate overnight (should be pudding-like consistency)
Calories Carbs Protein Fat
433 53 g 33 g 8 g

Meal 2
2 egg yolks + 6 whites
2 cups spinach & 1 clove garlic
1 cup chopped yellow squash
1 whole grapefruit
Calories Carbs Protein Fat
350 35 g 32 g 10 g

Meal 3
1 orange
1 apple
1 oz almonds
1 cup vanilla yogurt
Calories Carbs Protein Fat
414 60 g 18 g 15 g

Meal 4
1 can tuna, in spring water
1/2 cup black beans
1 tsp balsamic vinaigrette
1 banana
Calories Carbs Protein Fat
448 42 g 53 g 7 g

Meal 5
1 whole red pepper or orange pepper
5 oz 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 55 g 39 g 14 g

Meal 6
Favorite MRP with 1 cup frozen blueberries
2 tsp ground flax seed
Calories Carbs Protein Fat
460 44 g 45 g 6 g

Day 5:


Meal 1
9 egg whites
2 strips turkey bacon
1 cup spinach + 1 clove garlic
1 grapefruit
1 apple
Calories Carbs Protein Fat
385 42 g 40 g 6 g

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 41 g 40 g 14 g

Meal 3
1 oz walnuts
1 banana
1 cup nonfat milk + 1 scoop protein
Calories Carbs Protein Fat
465 39 g 33 g 19 g

Meal 4
1 whole wheat tortilla
1/2 cup hummus
1 handful spinach leaves
3 oz grilled chicken
1/2 cup shredded carrots
Calories Carbs Protein Fat
438 49 g 32 g 11 g

Meal 5
3 oz grilled pork chop
1 medium sweet potato
1 cup asparagus
1 cup nonfat milk
Calories Carbs Protein Fat
399 42 g 34 g 9 g

Meal 6
1 cup nonfat cottage cheese
1 cup pineapple
2 TBS wheat germ
1 oz almonds
Calories Carbs Protein Fat
472 41 g 41 g 16 g

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 49 g 31 g 16 g

Meal 2
Favorite MRP with 1 cup frozen blueberries
2 tsp ground flax seed
Calories Carbs Protein Fat
460 44 g 45 g 6 g

Meal 3
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning
Calories Carbs Protein Fat
347 38 g 31 g 9 g

Meal 4
2 apples
1 1/2 TBS natural peanut butter
1 cup nonfat milk
1 scoop protein powder
Calories Carbs Protein Fat
431 38 g 36 g 12 g

Meal 5
Chicken fajitas
1 whole wheat tortilla
4 oz grilled chicken breast with fajita seasoning
1 cup chopped, mixed bell peppers
2 TBS guacamole
Calories Carbs Protein Fat
348 34 g 33 g 9 g

Meal 6
1 cup plain, nonfat yogurt
1 cup nonfat cottage cheese
1 cup red grapes
2 tsp flax oil
Calories Carbs Protein Fat
450 41 g 40 g 14 g

Day 7:


Meal 1
1/2 cup oat bran
1 cup frozen blueberries
1 TBS flaxseed
1/2 oz walnuts
1 scoop protein powder
Calories Carbs Protein Fat
399 49 g 33 g 12 g

Meal 2
1 cup vanilla yogurt
6 hardboiled egg whites
1 TBS dried cranberries
1 TBS ground flax seed
Calories Carbs Protein Fat
435 47 g 29 g 8 g

Meal 3
1 whole wheat pita
4 oz grilled chicken
1 orange
Sliced lettuce and tomato
1 oz almonds
Grainy mustard to taste
Calories Carbs Protein Fat
434 48 g 37 g 17 g

Meal 4 - Tuna Burger.
1 can tuna in spring water, drained
1 clove garlic, chopped
1 egg, beaten
2 TBS grainy mustard
Mix all ingredients above and grill
1/2 cup cooked quinoa
1 orange
Calories Carbs Protein Fat
395 45 g 40 g 7 g

Meal 5
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning
1 cup plain, unsweetened tea
Calories Carbs Protein Fat
347 38 g 31 g 9 g

Meal 6
9 egg whites
2 slices Canadian bacon
1 oz reduced fat pepper jack cheese
1 apple & 1 pear
Calories Carbs Protein Fat
414 30 g 48 g 10 g

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