Fat Loss Meal Plan for Men

3 eggs scrambled with spinach, served on 2 slices wholegrain toast with sliced tomato.

Ingredients:

• •3 large eggs
• •2 slices wholegrain bread
• •50g spinach
• •1 medium tomato
• •1 tsp olive oil

Add a pinch of turmeric to eggs for anti-inflammatory benefit.

Grilled chicken breast over brown rice with roasted broccoli and a tahini drizzle.

Ingredients:

• •180g chicken breast
• •150g cooked brown rice
• •150g broccoli
• •1 tbsp tahini
• •lemon juice
• •garlic

Batch-cook chicken and rice on Sunday to prep lunches for the week.

1 scoop of protein powder blended with 250ml skimmed milk.

Ingredients:

• •1 scoop whey or plant protein powder
• •250ml skimmed milk or unsweetened almond milk

Add a banana for extra carbohydrates post-workout.

Lemon-herb baked salmon fillet with steamed green beans and brown rice.

Ingredients:

• •180g salmon fillet
• •150g cooked brown rice
• •100g green beans
• •1 lemon
• •1 tsp olive oil
• •dill or parsley

Oats cooked with milk, stirred through with a scoop of unflavoured protein powder and topped with banana and almond butter.

Ingredients:

• •80g rolled oats
• •300ml semi-skimmed milk
• •1 scoop protein powder
• •1 banana
• •1 tbsp almond butter

Romaine lettuce, grilled chicken, parmesan shavings, and wholegrain croutons with light Caesar dressing.

Ingredients:

• •160g chicken breast
• •100g romaine lettuce
• •20g parmesan
• •30g wholegrain croutons
• •2 tbsp light Caesar dressing

1 medium apple with 20g unsalted almonds.

Ingredients:

• •1 medium apple
• •20g unsalted almonds

Lemon-herb marinated chicken breast with oven-roasted courgette, peppers, and cauliflower.

Ingredients:

• •200g chicken breast
• •100g courgette
• •100g mixed peppers
• •100g cauliflower
• •1 tbsp olive oil
• •rosemary
• •lemon

Mashed avocado on 2 slices wholegrain toast topped with 2 poached eggs and chilli flakes.

Ingredients:

• •1/2 avocado
• •2 slices wholegrain bread
• •2 large eggs
• •chilli flakes
• •lemon juice
• •salt

Add smoked salmon for extra protein if not avoiding fish.

Tinned tuna in spring water mixed with cucumber, sweetcorn, and light mayonnaise, wrapped in a wholegrain tortilla.

Ingredients:

• •1 can tuna in spring water (145g)
• •1 large wholegrain wrap
• •1/4 cucumber
• •30g sweetcorn
• •1 tbsp light mayonnaise
• •mixed leaves

Steamed edamame pods lightly salted.

Ingredients:

• •150g frozen edamame pods
• •pinch sea salt

Pan-seared salmon fillet with oven-roasted sweet potato and steamed broccoli.

Ingredients:

• •180g salmon fillet
• •200g sweet potato
• •150g broccoli
• •1 tsp olive oil
• •lemon
• •garlic

3 eggs scrambled with spinach, served on 2 slices wholegrain toast with sliced tomato.

Ingredients:

• •3 large eggs
• •2 slices wholegrain bread
• •50g spinach
• •1 medium tomato
• •1 tsp olive oil

Add a pinch of turmeric to eggs for anti-inflammatory benefit.

Grilled chicken breast over brown rice with roasted broccoli and a tahini drizzle.

Ingredients:

• •180g chicken breast
• •150g cooked brown rice
• •150g broccoli
• •1 tbsp tahini
• •lemon juice
• •garlic

Batch-cook chicken and rice on Sunday to prep lunches for the week.

1 scoop of protein powder blended with 250ml skimmed milk.

Ingredients:

• •1 scoop whey or plant protein powder
• •250ml skimmed milk or unsweetened almond milk

Add a banana for extra carbohydrates post-workout.

Lemon-herb marinated chicken breast with oven-roasted courgette, peppers, and cauliflower.

Ingredients:

• •200g chicken breast
• •100g courgette
• •100g mixed peppers
• •100g cauliflower
• •1 tbsp olive oil
• •rosemary
• •lemon

Oats cooked with milk, stirred through with a scoop of unflavoured protein powder and topped with banana and almond butter.

Ingredients:

• •80g rolled oats
• •300ml semi-skimmed milk
• •1 scoop protein powder
• •1 banana
• •1 tbsp almond butter

Tinned tuna in spring water mixed with cucumber, sweetcorn, and light mayonnaise, wrapped in a wholegrain tortilla.

Ingredients:

• •1 can tuna in spring water (145g)
• •1 large wholegrain wrap
• •1/4 cucumber
• •30g sweetcorn
• •1 tbsp light mayonnaise
• •mixed leaves

1 medium apple with 20g unsalted almonds.

Ingredients:

• •1 medium apple
• •20g unsalted almonds

Lemon-herb baked salmon fillet with steamed green beans and brown rice.

Ingredients:

• •180g salmon fillet
• •150g cooked brown rice
• •100g green beans
• •1 lemon
• •1 tsp olive oil
• •dill or parsley

Mashed avocado on 2 slices wholegrain toast topped with 2 poached eggs and chilli flakes.

Ingredients:

• •1/2 avocado
• •2 slices wholegrain bread
• •2 large eggs
• •chilli flakes
• •lemon juice
• •salt

Add smoked salmon for extra protein if not avoiding fish.

Romaine lettuce, grilled chicken, parmesan shavings, and wholegrain croutons with light Caesar dressing.

Ingredients:

• •160g chicken breast
• •100g romaine lettuce
• •20g parmesan
• •30g wholegrain croutons
• •2 tbsp light Caesar dressing

Steamed edamame pods lightly salted.

Ingredients:

• •150g frozen edamame pods
• •pinch sea salt

Juicy garlic-butter prawns on a bed of quinoa with wilted spinach and lemon.

Ingredients:

• •200g raw king prawns
• •150g cooked quinoa
• •100g spinach
• •3 cloves garlic
• •1 tbsp olive oil
• •lemon

3 eggs scrambled with spinach, served on 2 slices wholegrain toast with sliced tomato.

Ingredients:

• •3 large eggs
• •2 slices wholegrain bread
• •50g spinach
• •1 medium tomato
• •1 tsp olive oil

Add a pinch of turmeric to eggs for anti-inflammatory benefit.

Grilled chicken breast over brown rice with roasted broccoli and a tahini drizzle.

Ingredients:

• •180g chicken breast
• •150g cooked brown rice
• •150g broccoli
• •1 tbsp tahini
• •lemon juice
• •garlic

Batch-cook chicken and rice on Sunday to prep lunches for the week.

1 scoop of protein powder blended with 250ml skimmed milk.

Ingredients:

• •1 scoop whey or plant protein powder
• •250ml skimmed milk or unsweetened almond milk

Add a banana for extra carbohydrates post-workout.

Pan-seared salmon fillet with oven-roasted sweet potato and steamed broccoli.

Ingredients:

• •180g salmon fillet
• •200g sweet potato
• •150g broccoli
• •1 tsp olive oil
• •lemon
• •garlic