Here's a sampl diet for a 190-200 pound male looking to lose body fat. It can easily be easily tweaked for a heavier person by slightly raising the amounts or a lighter person by decreasing the servings.
Meal 1
8 egg whites
1 whole egg
1/2 cup oats
1/4 cup fruit
Meal 2
8 ounce chicken
1/2 cup cooked rice
Meal 3
6 ounce chicken
6 ounces potatoes
Salad or 1/2 cup veggies
Meal 4
1/2 cup tuna
1/2 cup rice
1/2 oz almonds
Meal 5
8 ounce tilapia
1/2 oz almonds
1 cup veggies
Meal 6
8 ounce turkey breast
Asparagus - 20 medium spears
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