Male Meal Plan

GUIDELINE WEIGHT REDUCING MEAL PLAN FOR MEN - 7500kJ

This meal plan is to be used as a guideline for reducing weight, in conjunction with regular exercise. Slow gradual weight loss is recommended, not more than 1 kg per week. For a more personal approach, consult a registered dietician. 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 be only taken in moderation, if at all.

Coffee and tea can be drunk through the day, preferably with fat-free or low fat milk and a minimum amount of sugar, if any.

30g of meat/chicken/fish is the same size as a matchbox.

	DAY 1	DAY 2	DAY 3	DAY 4	DAY 5	DAY 6	DAY 7
BREAKFAST	I cup skim milk 2 blocks Weetbix 1 medium banana, sliced	1 small fat-free yoghurt 2 slices whole wheat/brown bread 1 tsp peanut butter ½ cup fruit juice	1 cup skim milk 1 cup oats porridge 2 tbsp raisins	1 cup skim milk 1 cup All bran flakes ½ grapefruit	1 poached egg 1 slice whole wheat/brown bread Soft tub margarine ½ cup fruit juice	1 small fat free yoghurt ¼ cup low fat, low sugar muesli 1 medium banana	1 cup skim milk 1 cup High fibre bran 1 cup fruit salad
LUNCH	2 slices brown/whole wheat bread 60g Pilchards (in tom) Salad (vegetables only) 2 tsp low fat dressing I piece of fruit	1 pita bread 60g chicken Mixed chopped vegetables 2 tsp low fat mayonnaise 1 cup fresh fruit salad	1 whole wheat /brown roll 3 slices lean cold meat (not polony/salami) Sliced tomato & cucumber 1 tsp soft margarine Piece of fruit	6 Provita/4 Ryevita 1 boiled egg 30g tuna Salad (vegetables only) 2 tsp low fat mayonnaise 1 piece of fruit	1 slice whole wheat/brown bread &frac13 cup baked beans Grilled tomatoes and mushrooms 1 tsp soft margarine 1 cup fresh fruit salad	1 medium baked potato 60g cottage cheese Mixed vegetable salad ¼ avocado pear 1 piece of fruit	2 slices rye bread 60g tinned salmon Salad (vegetables only) 2 tsp low fat mayonnaise 1 piece of fruit
SUPPER	1.5cups spaghetti 90g lean mince (with tom) Green beans Carrots 1 cup fresh fruit salad	1.5 cups brown rice 90g grilled chicken breast (no skin) ½ cup low fat tomato based sauce Peas Cabbage 1 piece fruit	1 medium sweet potato 90g grilled fish 1 cup vegetable stir fry 1 tsp veg oil 1 piece fruit	1.5 cups pasta 90g ostrich strips 1 cup roasted vegetables (with 2tsp veg oil) 2/3 cup tinned fruit (in natural juice)	1.5 cups basmati rice 90g lean chicken cubes 2 cups mixed salad 2 tsp low oil dressing 1 piece fruit	1 cup mashed potato (2tsp soft margarine) 90g lean pork fillet ½ cup butternut 1 cup broccoli 1 cup fresh fruit salad	1.5 cups brown rice 90g baked fish in 1 cup tomato and onion mix 2 tsp veg oil 1 cup mixed vegetables 1 piece fresh fruit
EXTRA FOR DAY	1 cup skim milk 1 piece fruit 2 slices bread/6 Provita 1 tsp peanut butter/soft margarine	1 cup skim milk 1 piece fruit 2 slices bread/4 ryevita 2 tsp hummus	1 cup skim milk 1 piece fresh fruit 2 slices bread/1 roll ¼ avocado pear	1 cup skim milk 1 piece fresh fruit 1 cup homemade popcorn	1 cup skim milk 1 piece fresh fruit 6 Provita/4 Ryevita 1 tsp soft margarine	1 cup skim milk 1 piece fresh fruit 2 slices bread/1 roll 1 tsp peanut butter	1 cup skim milk 1 piece fresh fruit 2 slices bread/4 ryevita 1 tsp soft margarine