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    Men PDF

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    AdrianOrozcoMendoza
    This meal plan provides a generic weight loss plan for men at approximately 1780 calories per day. It includes suggested meals and snacks for breakfast, lunch, dinner, and two snacks each day. The plan emphasizes choosing whole grains, lean proteins, fruits and vegetables, and limiting added sugars and alcohol. Portion sizes and calorie content are specified to support gradual weight loss of 0.5-1 kg per week through lifestyle changes.

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    Men PDF

    Uploaded by

    AdrianOrozcoMendoza
    77 views1 page
    This meal plan provides a generic weight loss plan for men at approximately 1780 calories per day. It includes suggested meals and snacks for breakfast, lunch, dinner, and two snacks each day. The plan emphasizes choosing whole grains, lean proteins, fruits and vegetables, and limiting added sugars and alcohol. Portion sizes and calorie content are specified to support gradual weight loss of 0.5-1 kg per week through lifestyle changes.

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    This meal plan provides a generic weight loss plan for men at approximately 1780 calories per day. It includes suggested meals and snacks for breakfast, lunch, dinner, and two snacks each day. The plan emphasizes choosing whole grains, lean proteins, fruits and vegetables, and limiting added sugars and alcohol. Portion sizes and calorie content are specified to support gradual weight loss of 0.5-1 kg per week through lifestyle changes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    77 views1 page

    Men PDF

    Uploaded by

    AdrianOrozcoMendoza
    This meal plan provides a generic weight loss plan for men at approximately 1780 calories per day. It includes suggested meals and snacks for breakfast, lunch, dinner, and two snacks each day. The plan emphasizes choosing whole grains, lean proteins, fruits and vegetables, and limiting added sugars and alcohol. Portion sizes and calorie content are specified to support gradual weight loss of 0.5-1 kg per week through lifestyle changes.

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    GENERIC WEIGHT LOSS MEAL PLAN FOR MEN

    TOTAL ENERGY - approximately 1780 Kcal (7500kJ)


    NOTE:
    ♥ This meal plan is to be used as a guideline for reducing weight, in conjunction with regular exercise. Slow gradual weight loss is recommended at 0.5-1 kg per
    week. For a more personal approach, consult a registered dietitian. The best approach for long term weight loss and health is to change your lifestyle
    ♥ The days can be swapped around for variety and different foods included, keeping in mind portion sizes and choosing low fat, high fibre and low added sugar
    foods
    ♥ Alcohol is a high source of energy and should not be included in the diet when trying to lose weight
    ♥ 30g of meat/chicken/fish is the same size as 1 matchbox
    ♥ Free vegetables include: Lettuce, tomato, cucumber, mushroom, asparagus, onion, peppers, spinach, broccoli, cauliflower, cabbage, baby marrow - eat as
    much of these as you like! e.g. as a veggie soup, big salad, stir-fry, to bulk up sandwiches or stews
    ♥ Salt free herbs & spices, vinegar & lemon juice can be added to enhance the flavour of your dishes
    ♥ Diet drinks may also be included as part of your daily intake
    ♥ A daily intake of 6-8 glasses of water is recommended
    EXTRAS FOR THE DAY:
    ♥ Coffee and tea can be drunk through the day with LF/FF milk and no sugar or with an artificial sweetener. 1 cup of LF/FF milk is allocated for coffee/tea per day
    DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
    3 blocks Weet-Bix ½ cups cooked oats 3 slices w/w 1 med. bran muffin, 3/4 cup muesli (not 3 slices w/w bread 1½ cups high fibre
    1 cup LF/FF milk OR 1 cup LF/FF milk bread no raisins (90g) toasted) 2 tsp soft margarine cereal
    yoghurt 2 tsp peanut 1 tsp soft margarine 1 cup LF/FF milk OR 1 egg 1 cup LF/FF milk OR
    BREAKFAST butter 1 cup LF/FF milk yoghurt 1 cup LF/FF milk OR yoghurt
    1 cup LF/FF milk OR yoghurt yoghurt 1 med. Fruit
    OR yoghurt

    1 w/w roll 4 Ryvita crackers 1 cup cooked 2 slices w/w bread 1 med. baked potato 1 w/w pita 2 Tortillas
    60g grilled diced 1 tsp soft margarine pasta screws 2 tsp soft margarine ½ cup LF/FF cottage 60g grilled chicken 60g LF cheese,
    LUNCH
    chicken breast 4 slices lean cold 60g tuna (canned 2 boiled/scrambled cheese ½ avocado pear grated
    (skinless) meat in water) eggs (discard 1 ½ cup green salad Free vegetables: ½ cup cooked beans
    1 tbsp LF Tomato & cucumber Any free yolk) 1 tbsp LF dressing lettuce, tomato, Free vegetables:
    mayonnaise slices vegetables 1 tbsp LF 1 tsp soft margarine cucumber, peppers tomato, onion,
    Green salad 1 tbsp LF dressing 2 tbsp LF dressing mayonnaise 1 tbsp LF dressing cucumber, shredded
    Green salad lettuce

    1 large baked 1½ cups cooked 1 large w/w roll 1½ cups cooked 1½ cups cooked 1½ cups cooked 1½ cups cooked
    potato brown/wild rice 2 tsp soft couscous spaghetti brown/wild rice noodles
    2 tsp soft margarine 90g grilled chicken margarine 1 tsp soft margarine 1 tsp vegetable oil 1 tsp soft margarine 2 tsp vegetable oil
    SUPPER 90g baked fish breast (skinless) 90g lean grilled 90g roast chicken 90g lean beef mince 90g grilled fish 90g chicken breast,
    1 tsp vegetable oil 2 tsp vegetable oil steak (skinless) with tomato & onion 1 tsp vegetable oil sliced
    1 cup grilled mixed ½ cup cooked 1 tbsp LF dressing 1 cup mixed roasted mix 1 cup mixed Vegetables to stir
    vegetables pumpkin Any free vegetables Any free vegetables of vegetables fry: peppers,
    1 tsp soft margarine vegetables of 2 tsp vegetable oil your choice onions, celery,
    Spinach your choice cabbage

    MID MORNING
    1 medium fruit/½ cup 100% fruit juice with 1 slice ww or brown bread/3 Provita/2 Ryevita/2-3 cups homemade popcorn and 1 tsp peanut butter/soft
    and MID
    margarine/hummus/¼ avocado pear
    AFTERNOON
    SNACK

    KEY: LF= Low Fat FF= Fat Free w/w= Whole wheat tsp= teaspoon (5ml) tbsp= tablespoon (15ml) 1 cup/glass=250ml

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