Weight Loss Meal Plan - Male

The following example meal plan has been designed for an overweight male who wishes to lose weight sensibly. Obviously the amount of weight people have to / wish to lose varies and depends on how overweight they are before commencing a weight loss regimen, but the following is a good general guide, nutritionally balanced for weight loss to suit an adult male in a sedentary job.

Exercise, whilst not essential, will be a huge help in helping weight loss and will certainly accelerate progress. Try to do some light cardiovascular exercise (e.g. running, cycling, stepper, cross-trainer, treadmill, etc) for 30-45 minutes at least three times per week. If possible do this first thing in the morning on an empty stomach, but if this isn't practical, later in the day will be fine.

Like all plans, it is merely an example and needs to be adapted to suit an individual's own lifestyle, activity level, 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.

30-45 minutes light cardiovascular exercise
High fibre cereal (like 2 x Weetabix, 20g bran flakes, 30g Shreddies, 30g muesli, 30g porridge oats) + 200ml skimmed milk
200ml fruit juice
Mug tea/coffee
Item fruit
Sandwich: 2 slices granary bread + olive oil-based spread + slice chicken/ham or tuna in low fat natural yoghurt or smoked salmon
Mixed salad
Low fat / low sugar yoghurt
Item fruit
Evening Meal
120g chicken breast or 140g white fish or 120g lean meat
30g (dry weight) basmati rice or wholewheat pasta or 2-3 small boiled new potatoes
and loads of veg or large salad
Drink water
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.