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
