If you want to stay healthy and fit the having a balanced diet is of utmost importance. But if you want to get fitter and want to lose the extra pounds then you need to chalk out an effective weight loss diet for yourself. Men and women differ not only anatomically but also metabolically. A plan that works for women might not be effective for men. But remember before starting with any diet plan for weight loss, combining it with a healthy and active lifestyle will go a long way in maintaining good health.
So for all those men out there who are wanting to lose weight, here is an effective weight loss diet plan for men:
Monday
Have oats in the morning with milk
Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey; 200ml apple juice.
Snack: 120g low-fat yogurt with blueberries and honey.
Lunch: Grilled chicken (1 chicken breast) salad sandwich with wholemeal bread.
Snack: Smoothie – blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries, and water.
Dinner: 120g tuna steak with stir-fried broccoli, mushrooms, green beans, sesame seeds, and oil; 70g brown rice.
Snack: 250ml skimmed milk.
Daily total: 1,835 calories, 136g protein, 229g carbs, 33g fat
Tuesday
Starwberry smoothie with banana.
Breakfast: Smoothie – blend 25g whey protein, 300ml skimmed milk, 100g strawberries, and a banana.
Snack: 120g low-fat yogurt, blueberries and honey.
Lunch: Tuna sandwich on wholemeal bread; 200ml skimmed milk.
Snack: Mixed nuts, raisins, and cranberries.
Dinner: 100g chicken, bacon and avocado salad.
Snack: 1 apple with 2tbsp natural peanut butter.
Daily total: 1,802 calories, 131g protein, 219g carbs, 37g fat
Wednesday
Chicken salad sandwich
Breakfast: Smoothie – blend 25g whey protein, 300ml skimmed milk, 100g strawberries, and a banana.
Snack: 90g mackerel on 1 slice of wholemeal toast.
Lunch: 1 apple; chicken salad sandwich on wholemeal bread.
Snack: 1 banana.
Dinner: 120g fillet steak with spinach and 2 grilled tomatoes.
Snack: 100g low-fat cottage cheese and pineapple.
Daily total: 1,821 calories, 138g protein, 222g carbs, 35g fat
Thursday
yogurt with blueberries
Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast.
Snack: 1 low-fat yogurt with blueberries and a handful of oats and honey.
Lunch: Smoothie – blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water; 30g brazil nuts.
Snack: 100g low-fat cottage cheese and pineapple.
Dinner: Tuna niçoise salad (100g tuna, mixed salad leaves, plum tomatoes, red pepper, and 4 new potatoes).
Snack: 250ml skimmed milk.
Daily total: 1,835 calories, 136g protein, 229g carbs, 33g fat
Friday
Barbeque chicken kebab
Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey.
Snack: 10 radishes with balsamic vinaigrette.
Lunch: 1 can of tuna with beetroot; 1 low-fat yogurt.
Snack: Smoothie – blend 25g whey protein, 80g raspberries, 80g blueberries and 50g blackberries with water.
Dinner: 120g barbecue chicken kebab with peppers and 70g brown rice.
Snack: 100g cottage cheese; grapes.
Daily total: 1,808 calories, 133g protein, 219g carbs, 34g fat
Saturday
Egg Omelet
Breakfast: 2-egg omelet with cheese.
Snack: Smoothie: blend 25g protein, 1 apple, 50g blueberries, 50g blackberries and banana with water.
Lunch: 90g sardines on 1 slice of wholemeal toast.
Snack: 150g raw carrots and hummus.
Dinner: 100g grilled salmon with green beans, asparagus and 70g brown rice.
Snack: 200ml skimmed milk.
Daily total: 1,822 calories, 135g protein, 221g carbs, 36g fat
Sunday
Tuna Sandwich
Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast; 1 grapefruit.
Snack: Smoothie – blend 25g protein, 300ml skimmed milk, 50g blueberries, 50g blackberries, and a banana.
Lunch: Tuna sandwich on wholemeal bread; 1 pear.
Snack: Mixed nuts and fruit bar.
Dinner: 120g fillet steak with 1 small jacket potato, spinach, and 1 grilled tomato.
Snack: 1 apple with 2tbsp natural peanut butter.
Daily total: 1,840 calories, 140g protein, 228g carbs, 39g fat
This weight loss diet plan for men can be repeated over the next 4 weeks for best results. You can pep things up by replacing a meal with something new and healthy. It’s alright to cheat once in a week with a dessert or snack but make sure that you stick to the calorie count of the day. So happy eating!!
Read more: Protein sources for VEGETARIANS