Weight loss meal plan for men

In this lesson we will provide you with weight meal plans for men. These designs are low in calories and will help you achieve your desired body weight loss. You should choose the one that best represents your measurements.

If, when calculating the amount of calories you need to consume based on your weight, the result is less than the lowest calorie plan, you should subtract 50 calories from this plan for every 2 kg you weigh less. Conversely, if the higher calorie plan is insufficient, you should add 50 calories per day for every 2 kg you weigh more.

• Male Meal Plan I - 1900 calories

• Male Meal Plan II - 2000 calories

• Male Meal Plan III - 2100 calories

Male Meal Plan I - 1900 calories

Breakfast (7:30 am):

• 2 Eggs: 156 kcal (14.1 protein; 11 g fat; 0 carbohydrate).

• banana: 118 kcal (1.4 proteins; 0.4 fats; 27 carbohydrates)

• 50 grams oatmeal: 201 kcal (6.2 proteins; 4.3 fats; 36.4 carbohydrates)

Lunch (12 h): Rice with meat and vegetables:

• 100 grams brown rice (cooked): 139 kcal (2.6 protein; 1.1 fat; 29.2 carbohydrate).

• 100 grams chicken breast (skinless): 160 kcal (31 protein; 3 fat; 0 carbohydrate)

• 150 grams of mixed salad (without dressing): 43 kcal (2.7 proteins; 0.7 fats; 6.6 carbohydrates)

Pre-workout snack (30 min before training) : Protein shake and fruit:

• Protein shake of 30 grams: 111 kcal (25,8 proteins; 0 fats; 1,6 carbohydrates)

• banana: 118 kcal (1.4 proteins; 0.4 fats; 27 carbohydrates) )

• 1 apple: 75 kcal (0.6 proteins; 0.2 fats; 17.4 carbohydrates)

Dinner (1 - 2 hours after training): Rice with chicken and beans:

• 170 grams brown rice (cooked): 209 kcal (5.2 protein; 2.2 fat; 58.4 carbohydrate).

• 150 grams of salmon: 270 kcal (31 proteins; 16.5 fats; 0 carbohydrates)

• 150 grams of mixed salad (without dressing): 43 kcal (2.7 proteins; 0.7 fats; 6.6 carbohydrates)

Snack before bedtime (22:00): protein and nut shake:

• 25 grams mixed nuts: 145 kcal (5.9 protein; 12.3 fat; 2.9 carbohydrate).

• 30-gram protein shake: 111 kcal (25.8 protein; 0 fat; 1.6 carbohydrate)

Total: 1889 calories - 204.8 g carbohydrate - 52.8 g fat - 155 g protein:

Male Meal Plan II - 2000 calories

Breakfast (7:30 am):

• 2 Eggs: 156 kcal (14.1 protein; 11 g fat; 0 carbohydrate).

• banana: 118 kcal (1.4 proteins; 0.4 fats; 27 carbohydrates)

• 50 grams oatmeal: 201 kcal (6.2 proteins; 4.3 fats; 36.4 carbohydrates)

Lunch (12 h): Rice with meat and vegetables:

• 100 grams brown rice (cooked): 139 kcal (2.6 protein; 1.1 fat; 29.2 carbohydrate).

• 100 grams chicken breast (skinless): 160 kcal (31 protein; 3 fat; 0 carbohydrate)

• 150 grams of mixed salad (without dressing): 43 kcal (2.7 proteins; 0.7 fats; 6.6 carbohydrates)

Pre-workout snack (30 min before training): Protein shake and fruit:

• Protein shake 30 grams: 111 kcal (25.8 proteins; 0 fats; 1.6 carbohydrates)

• 1 banana: 118 kcal (1.4 proteins; 0.4 fats; 27 carbohydrates)

• 1 apple: 75 kcal (0.6 protein; 0.2 fat; 17.4 carbohydrates)

Dinner (1 - 2 hours after training): Rice with chicken and beans:

• 200 grams brown rice (cooked): 279 kcal (5.2 protein; 2.2 fat; 58.4 carbohydrates).

• 150 grams salmon: 270 kcal (31 proteins; 16.5 fats; 0 carbohydrates)

• 150 grams mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbohydrate)

Snack before bedtime (22:00): protein and nut shake:

• 25 grams mixed nuts: 145 kcal (5.9 protein; 12.3 fat; 2.9 carbohydrate).

• 30 grams protein shake: 111 kcal (25.8 protein; 0 fat; 1.6 carbohydrate)

Total: 1969 Calories - 214.8 g Carbohydrates - 52.8 g Fat - 155 g Protein.

Male Meal Plan III - 2100 calories

Breakfast (7:30 am):

• 2 Eggs: 156 kcal (14.1 protein; 11 g fat; 0 carbohydrate).

• banana: 118 kcal (1.4 proteins; 0.4 fats; 27 carbohydrates)

• 50 grams oatmeal: 201 kcal (6.2 proteins; 4.3 fat