The Cut Down Calories Diet Plan for Him – Sample Menu
The cut down calories plan for him will be personalized for my boyfriend who needs 2700 calories (according to Nutrition Data) in order to maintain his current weight of 84 kg (185 pounds).
His diet will be based on 1200 calories menu sample but with an extra of 500 calories/day.
The meal plan
Day 1
Breakfast:
- 1 cup low-fat yogurt or milk with
- whole wheat cereals
- black coffee or herbal tea
Snack:
- 1 cup berries blended with 1 cup of 0% fat milk
- 1 plain bagel
Lunch:
- 2 slices whole wheat bread
- 1 cup tuna (in water only)
- salad (3 tomatoes, 10 slices cucumber, 3-4 leaves lettuce) with 2 teaspoon olive oil and lemon juice.
Snack:
- 1 medium banana
Dinner:
- 6 oz (200g) grilled chicken breast (skinless boneless)
- 1 cup boiled brown rice.
Day 2
Breakfast:
- 2 slices whole wheat toast with 2 tsp no sugar jam
- 1/2 cup canned fruit cocktail with
- 8 oz (1 cup) skimmed milk (for the fruit salad)
Snack:
- 1 medium banana
Lunch:
- 3 oz (100g) grilled chicken breast (skinless boneless)
- medium baked or boiled potato
- 1 medium fruit (apple, peach, pear etc)
Snack:
- 4 crackers with low-fat cheese
Dinner:
- 3 oz (100g) sirloin steak
- fried vegetables :1 cup mushrooms, 1/4 cup onions, 2 teaspoon olive oil, 1 cup mixed vegetables
- 6 oz (200g) salad (cabbage or lettuce, tomatoes, cucumbers) with light salad dressing
Day 3
Breakfast:
- 1 large hard boiled egg
- 2 slices whole wheat toast with 1/2 teaspoon butter
- 1 cup non fat milk
- 1 fruit
Snack:
- 1 orange
Lunch:
- 2 oz. (200 g) turkey breast or lean ham
- 2 whole grain bread slices
- 2 sliced carrots or 1 large baked potato
Snack:
- 2 cracker
- 1 medium fruit
Dinner:
- 1 and 1/2 cup of pasta
- 1/2 cup spaghetti sauce with 3 oz. (100 g) chicken breast
- 1 cup mushrooms
- 2 teaspoon olive oil
Day 4
Breakfast:
- 1 plain bagel
- 2 tsp light cream cheese
- 1 tomato
Snack:
- 6 oz. (200 g) maximum 3,5 % fat yogurt
Lunch:
- chicken soup with vegetables, noodles and 3 oz. (100 g) chicken
- 2 slices whole wheat bread
Snack:
- 1 fruit
Dinner:
- 1 tsp olive oil
- 1 mixed green salad with
- 2 cup cooked beans
Day 5
Breakfast:
- cheesy toast – In a toaster oven, heat 1 slice whole-wheat bread topped with 1/4 cup reduced-fat shredded mozzarella cheese until cheese is slightly melted.
- 1/2 grapefruit
- a small glass fat-free milk.
Snack:
- 1 fruit
Lunch:
- 6 oz. (200 g) fried vegetables (you can use frozen vegetables)
- 3 tomatoes salad with light salad dressing
Snack:
- 6 crackers with low fat cheese
Dinner:
- 6 oz. (200 g) baked chicken breast stuffed with 3 oz. (100 g)mushrooms and 1.5 oz. (50) bacon
- 1 small salad with light dressing
Day 6
Breakfast:
- 2 scrambled eggs
- 2 slices of light ham
- 1 slice of low fat cheese
- 1 black coffee
Snack:
- 1 cup fruits
- fat-free salad dressing
Lunch:
- 6 stuffed mushrooms
- 1 small salad
Snack:
- tuna sandwich: 2 tsp. chopped tuna, green salad, 2 slices tomato, 2 slices whole grain bread
Dinner:
- 6 oz (200g) fried fish
- 1 green salad
Day 7
Breakfast:
- 1 cream coffee
- 2 whole grain bread slices
- 2 teaspoons butter
- 2 teaspoons no sugar jam
Snack:
- 1 cup Cottage cheese, 1/2 cup fruit and 2 nuts
Lunch:
- 6 oz. (200 g) baked chicken
- 2 cups of frozen vegetables or 2 baked potatoes
- 1 tablespoon olive oil
Snack:
- 1 cup chopped fruits with low fat fruit salad dressing
Dinner:
- a salad made of: 3 boiled potatoes, 1 hard boiled egg, 5 olives, 1/2 onion and 3 teaspoons olive oil
Update: After 1 week following this diet plan, my boyfriend lost 4,5 pounds (2,2 kg).
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RSS Trackback URL 12. March 2007 (19:58)Filed under: About me, Diets, Weight loss