Diet plans for men

Advice Ben Ince
13 Jan 2014
Blueberries

Pick a diet plan to suit your needs from the selection below

1. Portion control meal plan

It’s all very well eating healthy food but if you eat too much, you’re still not going to lose weight. This meal plan from celebrity personal trainer Mark Anthony focuses on portion control and includes five small meals a day, so you can reach your fat-loss goals without starving yourself.

Monday Breakfast: 1 slice of rye bread with 2 tablespoons of peanut butter.
Snack: An avocado.
Lunch: 1 turkey breast with mange tout and new potatoes (a computer mouse's worth).
Snack: 1 pear. A handful of Brazil nuts.
Dinner: Chicken stir-fry (1 chicken breast) with mixed vegetables, bean sprouts and a big handful of brown basmati rice.
Daily total: 1,654 calories, 141g carbs, 105g protein, 80g fat
 
Tuesday Breakfast: A bowl of no added sugar muesli with low-fat yoghurt.
Snack: Glass of Innocent smoothie.
Lunch: Chicken (1 chicken breast) with lettuce, red onion, tomato and 1 baked sweet potato.
Snack: Punnet of blackberries with 150g low-fat yoghurt.
Dinner: 1 grilled salmon steak (the size of a pack of playing cards) with bean sprouts, spinach and brown basmati rice.
Daily total: 1,886 calories, 190g carbs, 122g protein, 57g fat
 
Wednesday Breakfast: 2 boiled eggs with 1 slice of rye bread.
Snack: An avocado.
Lunch: 3 rough oatcakes, 150g hummus and celery.
Snack: 1 pear. A handful of Brazil nuts.
Dinner: Chicken (1 chicken breast) with steamed spinach, carrots, runner beans and a baked potato.
Daily total: 1,610 calories, 146g carbs, 107g protein, 85g fat
 
Thursday Breakfast: 200g baked beans on 1 slice of rye bread.
Snack: Glass of Innocent smoothie.
Lunch: Three-egg omelette with 2 grilled tomatoes.
Snack: Crudities with 150g cottage cheese.
Dinner: Salmon with new potatoes.
Daily total: 1,523 calories, 187g carbs, 107g protein, 56g fat
 
Friday Breakfast: A bowl of porridge.
Snack: 1 apple. A handful of mixed nuts.
Lunch: Salad Niçoise (use a small tin of tuna) with a can of mixed pulses and 2 new potatoes.
Snack: 1 slice of rye bread with peanut butter.
Dinner: Turkey meatballs (equivalent of 1 turkey breast) with steamed veg and a big handful of brown basmati rice.
Daily total: 1,604 calories, 137g carbs, 151g protein, 84g fat
 
Saturday Breakfast: A bowl of no added sugar muesli with low-fat yoghurt.
Snack: 2 plums and a handful of sunflower seeds.
Lunch: 3 rough oatcakes, 150g hummus and celery.
Snack: 1 pear. A handful of Brazil nuts.
Dinner: Grilled goat’s cheese (30g) salad with 1 chopped red pepper and walnuts.
Daily total: 1,808 calories, 185g carbs, 159g protein, 98g fat
 
Sunday Breakfast: 200g baked beans on 1 slice of rye bread.
Snack: 1 slice of rye bread with peanut butter.
Lunch: Three-egg omelette with 2 grilled tomatoes.
Snack: Crudities with 150g cottage cheese.
Dinner: 1 tuna steak with a baked potato (the size of a computer mouse) and roast veg: chop 1 small onion, 1 courgette, 1 carrot and 1 red pepper, place in a roasting tray with 1tbsp oil and 2 cloves of garlic and roast in the oven for 35 to 40 minutes.
Daily total: 1,791 calories, 182g carbs, 108g protein, 59g fat

On the next page: Money saving fat-loss plan

For more exercise, weight-loss and diet tips, get the magazine. Subscribe now and we'll give you 5 issues for £5! Alternatively, get MF's brand new interactive edition.