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Daily Nutrition, Fat Loss at 2363 Calories
The following daily fat-burning diet has 2363 calories with 43% coming from protein,
24% from carbs, and 33% from fats.
Use the Fitness Guide to see how many calories are appropriate for you and select from this
and other diets accordingly.
Feel free to modify this diet with your own choice of healthy foods that are roughly equivalent in calores, protein, carbs, and fats
to the foods of this diet. Also feel free to substitute or add as many non-starchy vegetables as you wish. These include
lettuce, spinach, broccoli, cauliflower, squash, peppers, onions, tomatoes, cucumbers, and virtually any other vegetable
besides potatoes, corn, peas, and carrots. Similarly, feel free to add low-calorie and calorie-free spices and herbs.
Learn how to customize your diet: read 'Create Your Own Healthy Meals' section of the
Nutrition article.
| Food |
Serving
Size |
Proteins
(grams) |
Carbs
(grams) |
Fats
(grams) |
Calories |
Food Type |
| Meal 1 |
| Whey Protein Powder |
1/3 cup |
22 |
3 |
2 |
114 |
Very Lean Protein |
| Fat-Free Cottage Cheese |
1/2 cup |
14 |
5 |
0 |
76 |
Very Lean Protein |
| Plain Old-Fashioned Oats |
1/3 cup |
3 |
20 |
2 |
110 |
Starchy Carb |
| Strawberries |
1 cup |
1 |
12 |
0 |
52 |
Starchy Carb |
| Meal 2 |
| Chicken Breast |
9 oz |
42 |
0 |
4 |
204 |
Very Lean Protein |
| Lettuce |
3 cups |
1 |
15 |
0 |
64 |
Non-Starchy Carb |
| Olive Oil |
1 tbsp |
0 |
0 |
16 |
144 |
Healthy Fat |
| Meal 3 |
| Tuna |
6 oz |
33 |
0 |
2 |
146 |
Very Lean Protein |
| Egg |
2 |
10 |
2 |
8 |
112 |
Lean Protein |
| Green Beans |
2 cups |
3 |
12 |
0 |
60 |
Non-Starchy Carb |
| Meal 4 (Before Workout) |
| Salmon |
9 oz |
40 |
0 |
16 |
304 |
Lean Protein |
| Brown Rice |
1/3 cup |
7 |
47 |
3 |
243 |
Starchy Carb |
| Meal 5 |
| Lean Steak |
9 oz |
40 |
0 |
16 |
304 |
Lean Protein |
| Green Beans and Carrots |
2 cups |
3 |
15 |
0 |
72 |
Non-Starchy Carb |
| Meal 6 |
| Chicken Breast |
4 oz |
20 |
0 |
2 |
98 |
Very Lean Protein |
| Lentils |
1/2 cup |
13 |
12 |
0 |
100 |
Legume |
| Olive Oil |
1 tbsp |
0 |
0 |
16 |
144 |
Healthy Fat |
|
| Day Totals |
|
|
252 |
143 |
87 |
2363 |
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