Fat Loss Diet, 1900 Calories
The following daily fat-burning diet has 1930 calories with 44% coming from protein, 26% from carbs, and 30% 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.
| Proteins (grams) |
Carbs (grams) |
Fats (grams) |
Calories | Food Type | |
|---|---|---|---|---|---|
| Meal 1 | |||||
| Whey Protein Powder, 1/3 cup (1 scoop) |
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, 1/2 cup cooked |
3 | 18 | 2 | 102 | 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, 1 | 5 | 1 | 4 | 56 | Lean Protein |
| Green Beans, 1.5 cups |
2 | 10 | 0 | 48 | Non-Starchy Carb |
| Meal 4 (Before Workout) | |||||
| Salmon, 9 oz | 40 | 0 | 16 | 304 | Lean Protein |
| Brown Rice, 1/2 cup cooked |
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 |
| Day Totals | 213 g | 126 g | 64 g | 1928 cal | |