30 Days Meal Plan for Men to Lose Weight
Overview
Men have become more conscious about health and their weight in the past few years. Healthy body weight may reduce the risk of chronic diseases like diabetes, cancer, liver, and heart disease. Losing weight may also help to improve sexual dysfunction, mobility, and men's overall quality of life. The following diet plan will compete with your daily nutritional requirements of vitamins, protein, fiber, carbs, and healthy fats.
Week One: Monday
Breakfast: Vegan overnight oats (355 calories). Combine the 40g oats, 150ml plant-based milk (almond milk), 1tsp chia seed, 80g raspberries, and 1tbsp almond butter in a bowl before you go to bed and leave overnight in the fridge to set.
Lunch: Wholemeal bagel with chicken tikka and salad (525 calories). Take 120g chicken tikka balanced with tomato, red onion, and baby spinach salad seasoned with 1tsp reduced-fat mayonnaise.
Dinner: Salmon and vegetable pasta (620 calories). Cook 75g wholewheat pasta with healthy veggies like 2tbsp peas, 60g broccoli, 60g green beans, add the baked or grilled salmon fillet and 1tbsp medium-fat soft cheese, and 1tbsp milk to increase taste seasoned with chili and chives.
Snacks: One Digestive biscuit, a small bowl (80g) of melon, pineapple, and mango pieces. (100 calories)
Week One: Tuesday
Breakfast: Avocado and egg on toast (345 calories). Enjoy poached egg with one thick slice of seeded toast and half avocado.
Lunch: Tomato soup, and toasted cheese and mushroom sandwich (490 calories). Use half carton chilled or canned shop-bought tomato soup to make a sandwich with two thick slices of wholemeal bread seasoned with two mushrooms slices and 2tbsp grated mozzarella cheese.
Dinner: Chicken fajitas (525 calories). Take two medium wholemeal tortilla wraps filled with stir-fried chicken breast, half pepper, and one small onion in 2tsp oil. Add 1tbsp shop-bought salsa and fajita seasoning to taste.
Snacks: Strawberry and a banana smoothie made with low-fat yogurt and milk (150) and a small cereal bar. (190 calories)
Week One: Wednesday
Breakfast: Cereal (310 calories). Make cereal with two wheat biscuits, 4-dried apricots, and 1 tbsp flaked almonds in 100ml semi-skimmed milk.
Lunch: Ham or turkey salad sandwich (470 calories). To make a sandwich take two thick slices of seeded bread, one slice of ham or turkey, an apple, one tomato, and a handful of salad leaves. Spice up with 1tsp mustard and a small bag of baked crips.
Dinner: Tomato and spinach dhal (525 calories). To make dhal take 50 g of lentils, a small can of chopped tomato, one small onion, and a handful of baby spinach, ginger, and garlic. Add 2 tsp of oil and spices for flavor and enjoy with plain chapati.
Snacks: A handful of cashew nuts and pear. (250 calories)
Week One: Thursday
Breakfast: Peanut butter and a banana bagel (400 calories). Spread 1tbsp of peanut butter on one wholemeal bagel and add sliced banana on top.
Lunch: Tuna and sweetcorn baked potato (485 calories). Make mixed salad with one large baked potato with one medium-sized can of tuna and 2tbsp sweetcorn flavored with 1tbsp heaped reduced-fat mayonnaise.
Dinner: Turkey meatballs (495 calories). Boil (75g dry weight) wholemeal spaghetti, add four turkey meatballs, green salad, and 125g homemade or bought tomato sauce.
Snacks: A small pot of low-fat fruit yogurt with 1tbsp sunflower seeds. (190 calories)
Week One: Friday
Breakfast: Green smoothie (330 calories). Make a smoothie with a handful of kale or spinach, one small banana, 2tbsp oats, and 1tbsp almond butter in 150ml plant-based milk (almond milk).
Lunch: Egg mayonnaise bap (475 calories). Make a sandwich of one wholemeal bap with one large egg, baby spinach, cherry tomatoes, and cucumber sticks. Add 1tbsp reduced-fat mayonnaise for flavor. Eat a small pot of low-fat fruit yogurt for dessert.
Dinner: Spicy cod and vegetable parcel (500 calories). Bake the cod in a foil parcel with one carrot, half pepper, mangetout cut into thin strips, chopped garlic, and sliced chili, season with 1tsp reduced-salt soy sauce and 1tsp sesame oil. Serve with whole-grain rice 60g. Eat a scoop of frozen yogurt as dessert.
Snacks: Slice of toasted seeded bread with yeast extract and a handful of peanuts and raisins. (275 calories)
Week One: Saturday
Breakfast: Scrambled egg on toast with sautéed mushrooms (365 calories). Stir 100g mushrooms and egg in 1tsp oil and enjoy it with a thick slice of wholemeal toast.
Lunch: Roasted veg wrap (510 calories). Make a warp of 100g roasted vegetables with 2tbsp reduced-fat hummus, a handful of rockets, and a handful of mixed nuts and raisins in one large wholemeal wrap.
Dinner: Takeaway or a ready meal. Take a rest from the kitchen and enjoy the takeaway meal. You can choose a healthier option like a grilled chicken burger, wrap, or "lighter" pizza. Or choose a ready meal from a healthier-eating range that must be in a range of 500 calories.
Snacks: You can have 2tbsp low-fat plain yogurt with 80g of mixed fresh fruit and a small bag (14g) of lightly salted popcorn. (160 calories)
Week One: Sunday
Breakfast: Cereal (325 calories). Try a cereal made from 3 handfuls of no-added-sugar muesli and banana in 100ml semi-skimmed milk.
Lunch: French-bread pizza (495 calories). Slice the baguette lengthways, and spread over the passata with chopped half pepper, two sliced mushrooms, and 1tbsp sweetcorn. Add 3tbsp reduced-fat grated cheese as toppings and grill the passata. Serve with a crisp mixed salad.
Dinner: Steak (520 calories). Enjoy delicious grilled lean beef streak with large baked potato, 80g of baby sweetcorn, and 80g of mangetout.
Snacks: For a snack, you can take 1tbsp reduced-fat hummus with two celery sticks. A handful of grapes and one chocolate digestive biscuit. (210 calories)
Week Two: Monday
Breakfast: Beans on toast (360 calories). Take a small can or pot of baked beans on a thick slice of seeded toast with a glass of orange or other pure fruit juice.
Lunch: Chicken and avocado wrap (505 calories). Take a large-sized wholemeal wrap stuffed with cooked chicken breast, half avocado, and half pepper.
Dinner: Vegetarian spaghetti bolognese (545 calories). Take 75g boiled wholewheat spaghetti cooked with stirred 125g Quorn (or other plant-based) mince, a small can of chopped tomatoes, a small onion, 6-mushrooms in 1tbsp oil, season with garlic, and mixed herbs to taste.
Snacks: A small pot of low-fat fruit yogurt with an apple. (150 calories)
Week Two: Tuesday
Breakfast: Cereal (315 calories). Make cereal with 3 handfuls of multigrain flakes, 4-dried prunes, and 1tbsp mixed nuts in semi-skimmed milk 100ml.
Lunch: Tomato soup, and toasted cheese and mushroom sandwich (490 calories). Tak half carton chilled or canned shop-bought tomato soup with two sliced mushrooms and 2tbsp grated mozzarella. Serve with two thick slices of wholemeal bread.
Dinner: Pan-fried mackerel and new potatoes (525 calories). Fry mackerel fillet in 1tsp oil with 175g of crushed new potatoes, 80g of green beans, and 80g of tender stem broccoli. Eat a small pot of low-fat fruit yogurt as dessert.
Snacks: Two-finger chocolate-covered wafer and a handful of grapes. (175 calories)
Week Two: Wednesday
Breakfast: Salmon and cream cheese bagel (325 calories). A wholemeal bagel served with smoked salmon 30g, 6 cherry tomatoes, and 1tbsp medium-fat soft cheese.
Lunch: Egg mayonnaise bap (475 calories). Make a sandwich of one wholemeal bap with one large egg, baby spinach, cherry tomatoes, and cucumber sticks. Add 1tbsp reduced-fat mayonnaise for flavor. Eat a small pot of low-fat fruit yogurt for dessert.
Dinner: Turkey Chili con Carne (550 calories). Fry turkey mince 125g with a small can of chopped tomatoes, canned red kidney beans 2tbsp, and a small onion in 1tsp oil add chili powder and garlic to taste. Eat with whole-grain 60g rice (dry weight).
Snacks: An orange and a handful of peanuts. (240 calories)
Week Two: Thursday
Breakfast: Scrambled eggs, mushrooms, and toast (345 calories). Stir 100g mushrooms and egg in 1tsp oil and enjoy it with a thick slice of wholemeal toast.
Lunch: Tomato and mozzarella salad (520 calories). Make a salad with two tomatoes, a small red onion, basil, and reduced-fat mozzarella 60g season with 1tbsp balsamic vinegar and 1tbsp olive oil. Serve with a ciabatta roll.
Dinner: Spicy mixed bean wrap (505 calories). A large wholemeal wrap stuffed with a small onion, half a can of mixed beans, 1tbsp tomato puree, and a handful of mixed leaves fry in 1tsp oil. Add fajita seasoning to taste and 1tbsp grated reduced-fat cheese as a topping.
Snacks: Seven strawberries and 1tbsp fat-free Greek yogurt with 1tbsp pumpkin seeds. (150 calories)
Week Two: Friday
Breakfast: Cereal (335 calories). Make cereal with two shredded wheat, half peach, 10 raspberries, and 1tbsp sunflower seeds in 100ml semi-skimmed milk.
Lunch: Minestrone (520 calories). Half carton chilled or canned shop-bought minestrone soup served with a ciabatta roll. Have an apple and a small cereal bar for dessert.
Dinner: Jerk-style chicken (545 calories). Mix the 1tsp honey, 1tsp oil, and 1tsp jerk seasoning, then brush on the chicken breast, add two handfuls of skin-on potato wedges and corn on the cob, and cook under the grill.
Snacks: Two dried apricots, five almonds, a carrot, and cucumber sticks. (125 calories)
Week Two: Saturday
Breakfast: Avocado and egg on toast (345 calories). Enjoy poached egg with one thick slice of seeded toast and half avocado.
Lunch: Falafel-filled pitta (500 calories). Take two wholemeal pitta slices of bread stuffed with four falafels, shredded lettuce, grated carrot, and a sprinkle with sweet chili sauce.
Dinner: Tuna pasta bake (565 calories). Take 75g of boiled wholewheat pasta baked with a medium-sized can of tuna, shop-bought tomato sauce 125g, six mushrooms, 1tbsp of sweetcorn, and 1tbsp grated reduced-fat cheddar. Serve with a green salad.
Snacks: 2tbsp low-fat plain yogurt with 80g of mixed fresh fruit and one digestive biscuit. (155 calories)
Week Two: Sunday
Breakfast: Overnight oats (360 calories). Combine the 40g of oats, 1tbsp dried fruit, 1tsp chopped walnuts, and 2tbsp low-fat yogurt in semi-skimmed milk, and leave overnight in the fridge to set.
Lunch: French-bread pizza (495 calories). Slice the baguette lengthways, and spread over the passata with chopped half pepper, two sliced mushrooms, and 1tbsp sweetcorn. Add 3tbsp reduced-fat grated cheese as toppings and grill the passata. Serve with a crisp mixed salad.
Dinner: Turkey burger (525 calories). To make a burger put grilled turkey steak, relish sweet potato wedges, peas, and sweetcorn in a medium wholemeal roll with lettuce, tomato, and onion as toppings.
Snacks: One oat cake and one thin slice of fruit loaf spread with 1tsp medium-fat soft cheese and a few grapes. (200 calories)
Week Three: Monday
Breakfast: French toast (360 calories). Mix one egg with 2tbsp of milk, dip two slices of wholemeal bread, fry in 1tsp oil, and add 80g of mixed berries as a topping.
Lunch: Salmon and potato salad (500 calories). Make a salad with baked salmon, cooked new potatoes, baby spinach, cucumber, celery, and chives, add 1tbsp reduced-fat mayonnaise, 1tsp mustard, and 1tbsp fat-free Greek yogurt for dressing. Eat a handful of grapes for dessert.
Dinner: Pork stir-fry and noodles (545 calories). Boil one nest of wholewheat noodles serve with stir-fry baby sweetcorn, mange tout, pepper, carrot, in 2tsp oil and lean pork steak, season with 2tbsp shop-bought stir-fry sauce.
Snack: 1tbsp tzatziki and half wholemeal pitta bread with 1tbsp raisins or sultanas. (180 calories)
Week Three: Tuesday
Breakfast: Salmon and cream cheese bagel (325 calories). A wholemeal bagel served with smoked salmon 30g, 6 cherry tomatoes, and 1tbsp medium-fat soft cheese.
Lunch: Harissa chickpea couscous salad (550 calories). Mix a small can of chickpeas with half pepper two spring onions, two dried apricots, couscous 60g, harissa paste 1tsp, and coriander.
Dinner: Kebabs (550 calories). Make kebabs from chicken breast, half pepper, a small onion, potato wedges, and corn on the cob fry in 1tsp oil.
Snack: 2tbsp low-fat plain yogurt with 80g mixed fresh fruit. Small bag of lightly salted popcorn. (160 calories)
Week Three: Wednesday
Breakfast: Green smoothie (330 calories). Make a smoothie with a handful of kale or spinach, one small banana, 2tbsp oats, and 1tbsp almond butter in 150ml plant-based milk (almond milk).
Lunch: Spicy mixed bean wrap (495 calories). Fry the onion, then add the mixed beans, tomato purée, mixed leaves, 1tbsp grated reduced-fat cheese, and fajita seasoning, and assemble your wrap. Eat a pear for dessert.
Dinner: Mushroom gnocchi (525 calories). In half pack gnocchi, add 2tbsp of peas, 10-mushrooms sauteed in 1tsp oil, and garlic to taste, serve with two slices of garlic bread.
Snack: 7 strawberries with 1tbsp low-fat Greek yogurt and a small cereal bar of 30g (165 calories)
Week Three: Thursday
Breakfast: Cereal (310 calories). Make cereal with two wheat biscuits, 4-dried apricots, and 1 tbsp flaked almonds in 100ml semi-skimmed milk.
Lunch: Tomato and mozzarella salad (520 calories). Make a salad with two tomatoes, a small red onion, basil, and reduced-fat mozzarella 60g season with 1tbsp balsamic vinegar and 1tbsp olive oil. Serve with a ciabatta roll.
Dinner: Cajun chicken traybake (530 calories). Bake chicken breast mini fillets 150g, with skin-on new potatoes100g, a small sweet potato, half pepper, a small onion, half courgette, oil 2tsp, and add Cajun seasoning to taste. Serve with green vegetables of choice. Eat a small pot of low-fat fruit yogurt for dessert.
Snack: Peach with a two-finger chocolate-covered wafer. (165 calories)
Week Three: Friday
Breakfast: Porridge (355 calories). Make porridge from oats 40g with half banana and blueberries 30g in semi-skimmed milk 300ml.
Lunch: Wholemeal bagel with chicken tikka and salad (525 calories). Take 120g chicken tikka balanced with tomato, red onion, and baby spinach salad seasoned with 1tsp reduced-fat mayonnaise.
Dinner: Spaghetti bolognese (550 calories). Take 75g boiled wholewheat spaghetti cooked with stirred 125g extra lean beef mince, a small can of chopped tomatoes, a small onion, 6-mushrooms in 1tbsp oil, season with garlic, and mixed herbs to taste, add 1tbsp grated parmesan as a topping.
Snack: A small bowl of melon, pineapple, and mango pieces with 1tbsp sunflower seeds. (130 calories)
Week Three: Saturday
Breakfast: Omelette (350 calories). Make an omelet with two eggs, 4-mushrooms, a tomato, and 2tbsp reduced-fat cheddar. Eat with a thick slice of wholemeal toast with 1tsp reduced-fat spread.
Lunch: Baked potato with baked beans (540 calories). Take one large baked potato, a small can of baked beans, and 1tbsp grated reduced-fat cheese served with mixed salad. Have an orange for dessert.
Dinner: Grilled tuna steak (540 calories). Grill a tuna steak with courgette, onion, pepper, aubergine (200g roasted vegetables,) and 1tbsp oil. Serve with half pack of ready-to-eat quinoa.
Snack: Bake 80g of kale in 1tsp oil until they are crisp and a medium banana. (145 calories)
Week Three: Sunday
Breakfast: Homemade parfait (355 calories). Make a homemade parfait with 3 handfuls of plain granola, 2tbsp low-fat natural yogurt, and 80g of fresh tropical fruit (pineapple, mango, kiwi fruit, orange). Add 1tbsp chopped mixed nuts as topping.
Lunch: Vegetable and lentil soup (500 calories). Take a small onion, root vegetables (carrots, potato, sweet potato, parsnip swede) 150g, 2tsp oil, lentils 25g, and reduced-salt vegetable stock 250ml. Add spices to taste and 1tbsp low-fat yogurt as a topping. Serve with a large wholemeal or seeded bap.
Dinner: Sunday roast (490 calories). For making roast take 100g of roast chicken (skin removed), boiled skin-on new potatoes 175g, vegetables (cauliflower, steamed kale, and carrots) 160g, and 2tbsp gravy. Eat a scoop of ice cream with strawberries 80g as for dessert.
Snack: Toasted crumpet with a fat spread and an apple. (175 calories)
Week Four: Monday
Breakfast: Vegan overnight oats (355 calories). Combine the ingredients in a bowl before you go to bed and leave overnight in the fridge to set.
Lunch: Chicken and avocado wrap (505 calories). Take a large-sized wholemeal wrap stuffed with cooked chicken breast, half avocado, and half pepper.
Dinner: Tofu stir-fry with noodles (515 calories). Boil one nest of wholewheat noodles serve with stir-fry chopped tofu 80g, sliced pak choi, a spring onion, and a handful of cashew nuts in 1tsp sesame oil. Add 1tspreduced-salt soy sauce, 1tsp honey, and ginger to taste.
Snacks: One chocolate digestive biscuit and a pear. (160 calories)
Week Four: Tuesday
Breakfast: Scrambled egg, toast, and grilled tomato (345 calories). Take an egg with tomato and 1tbsp sunflower seeds with a thick slice of wholemeal toast.
Lunch: Tuna and bean pasta salad (525 calories). Take boiled whole wheat pasta 75g with a small can of tuna, 2tbsp mixed or red kidney beans, 1tbsp sweetcorn, and red pepper sliced. Add 1tbsp oil, lemon juice, and mustard to taste for dressing.
Dinner: Sautéed chicken and couscous (510 calories). Sautee the chicken breast, 6-mushrooms, half pepper, and a small onion in 2tsp oil. Flavor the couscous with lemon zest, chili flakes, and herbs.
Snacks: 2-dried apricots and 5 almonds with a small pot of low-fat fruit yogurt. (195 calories)
Week Four: Wednesday
Breakfast: Peanut butter and a banana bagel (400 calories). Serve a wholemeal bagel with 1tbsp peanut butter and a sliced small banana.
Lunch: Pitta with falafel (500 calories). Take two wholemeal pitta slices of bread stuffed with four falafels, shredded lettuce, grated carrot, and a sprinkle with sweet chili sauce.
Dinner: Paella (490 calories). Take paella rice 60g with chopped cooked chicken breast 60g, prawns 60g, and reduced-salt vegetable stock 200ml. Add stir-fried diced half pepper, frozen peas 2tbsp, a small chopped tomato in 2tsp oil, and paprika and turmeric to taste.
Snacks: A slice of toasted seeded bread with yeast extract and a peach. (200 calories)
Week Four: Thursday
Breakfast: Cereal (335 calories). Make cereal with two shredded wheat, half peach, 10 raspberries, and 1tbsp sunflower seeds in 100ml semi-skimmed milk.
Lunch: Ham or turkey salad sandwich (470 calories). To make a sandwich take two thick slices of seeded bread, one slice of ham or turkey, an apple, one tomato, and a handful of salad leaves. Spice up with 1tsp mustard and a small bag of baked crips.
Dinner: Vegetable chili (525 calories). Stir fry a small can of chopped tomatoes, a small can of red kidney beans, a small onion, diced half pepper, and diced small courgette in 1tsp oil, and add in the vegetable stock season with garlic and chili powder. Serve with a baked potato and1tbsp low-fat Greek yogurt.
Snacks: A handful of almonds, carrots, and cucumber sticks. (220 calories)
Week Four: Friday
Breakfast: Poached egg and English muffin (350 calories). Eat one poached egg with sunflower seeds 2tsp, and wilted baby spinach 50g with a wholemeal English muffin and glass of apple juice.
Lunch: Baked potato and beans (540 calories). Take one large baked potato, a small can of baked beans, and 1tbsp grated reduced-fat cheese served with mixed salad. Have an orange for dessert.
Dinner: Chicken pesto pasta (570 calories). Take grilled chicken breast, green beans 80g, peas 2tbsp and wholewheat pasta 75g with one heaped tbsp reduced-fat pesto.
Snacks: 2tbsp low-fat plain yogurt with 80g mixed fresh fruit. 1tbsp ready-to-eat edamame. (140 calories)
Week Four: Saturday
Breakfast: Porridge (350 calories). Make porridge from oats 40g with 1tsp flaxseed, 1tsp honey, and blueberries 80g in semi-skimmed milk 300ml.
Lunch: Minestrone (520 calories). Half carton chilled or canned shop-bought minestrone soup served with a ciabatta roll. Have an apple and a small cereal bar for dessert.
Dinner: Homemade burger (490 calories). To make a burger put extra lean minced beef 125g and ketchup 1tbsp in a wholemeal roll with lettuce, tomato, and onion as toppings. Serve with corn on the cob.
Snacks: One oatcake spread with 1tsp medium fat soft cheese with a few grapes and crispy kale. (155 calories)
Week Four: Sunday
Breakfast: French toast (360 calories). Mix one egg with 2tbsp of milk, dip two slices of wholemeal bread, fry in 1tsp oil, and add 80g of mixed berries as a topping.
Lunch: Baked vegetable frittata (480 calories). Take two large eggs, diced half pepper, chopped small onion, frozen peas1tbsp, cherry tomatoes, grated reduced-fat cheddar 1tbsp, and 1tsp oil. Serve with a green salad and medium wholemeal roll.
Dinner: Baked salmon with new potatoes (520 calories). A baked salmon fillet with boiled new potatoes 175g and asparagus spears 100g. Eat a small slice of the banana loaf for dessert.
Snacks: An orange with 1tbsp tzatziki and half wholemeal pitta bread. (160 calories)
