Meal Plan for an Average Male
The following example meal plan has been designed for an 'average' male. It's nutritionally balanced to suit a young adult male who has a sedentary job and weighs 70-75kg, and he should maintain his weight on this. Obviously this is a hypothetical male, so like all plans, it is merely an example and needs to be adapted to suit an individual's own lifestyle, daily routine and nutritional requirements. Use this to give you an idea of what are healthy nutritious foods to include, but don't forget to vary your food choices and to drink plenty of water through the day.
High fibre cereal (like Weetabix, bran flakes, Shreddies, muesli, porridge, etc) + 200ml skimmed milk + 1 tsp sugar
200ml fruit juice
Sandwich: 2 slices granary bread
+ olive oil-based spread + slice chicken/ham or
tuna in low fat natural yoghurt or
Low fat / low sugar yoghurt
180g chicken breast or
200g white fish or
180g lean meat and 3-4 tblsp basmati rice or
2 cupfuls cooked pasta or
1 medium potato
and loads of veg or
2-3 oatcakes + low fat soft cheese
Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.