Full set of menu details for men to lose weight in 1 week

Men with a healthy body weight can reduce their risk of many chronic diseases. These include: heart disease, diabetes, some cancers, and liver disease. Therefore, building and pursuing a weight loss menu for men is very important and necessary.

With a reasonable diet, you can completely lose weight and ensure overall health. Let’s explore with HelloBacsi a weight loss menu for men in 1 week. At the same time, the notes you need to know when dieting to lose weight.

Full set of menu details for men to lose weight in 1 week

To lose weight effectively and sustainably, you need to combine physical activity with a healthy eating plan. For men’s weight loss menu, you should only eat enough to meet energy needs.

Your healthy diet plan should be balanced with foods from the following 5 healthy food groups:

• Vegetables
• Fruit
• Whole grains
• Lean meat, poultry, fish, eggs, tofu, nuts, legumes
• Milk, yogurt and cheese (reduced fat).

At the same time, the weight loss menu for men should limit eating foods high in saturated fat , sugar and salt. For healthy weight loss, you should also:

• Limit alcohol intake
• Don’t skip breakfast
• Drink a lot of water
• Eat small meals, and eat many meals
• Healthy snacks and snacks

>> Please learn more: 11 ways to lose weight in 1 month for overweight people

How is the weight loss menu for men different than for women?

Although structurally healthy diets for both sexes are similar. However, the weight loss menu for men also has a few differences:

Thus, in the weight loss menu for men, you should focus on the quality of the foods. Choose foods that are low in calories but rich in nutrients such as: lean meats, seafood, dark green vegetables, fruits, whole grains and nuts.

In addition, the weight loss menu for men should not ignore the vitamins and minerals necessary for the body. Men’s diets are often lacking in several essential elements, including:

• Vitamin D
• Magnesium
• Vitamin B12
• Potassium
• Iodine

Weight loss regimen for men

The diet is good for both men and women. Men can apply the following diets without fear of affecting men’s health:

• The DASH . diet
• Mediterranean diet
• Mayo Clinic Diet

>> Learn more: 9 healthy ways to help you lose weight fast in 1 week

Sample weight loss menu for men in 7 days

The serving size depends on your weight and height. Therefore, to lose weight most effectively you should:

• Measure the amount of calories your body needs by eating. You can use Hellobacsi’s BMR Measurement Tool.
• MSc. Liz Applegate , University of California guide, after determining basic daily calorie needs. To lose weight, subtract up to 300 calories from your food intake. Assuming you need 2,000 calories, your body can lose fat and gain muscle if you give your body 1,700 calories.

Here is a 7-day weight loss menu for men:

Weight loss menu for men: Day 1

Breakfast: Oatmeal with almond milk (355 calories)

• 40g oats
• 150ml almond milk
• 1 tablespoon chia seeds
• 80g raspberries (or strawberries)
• 1 tablespoon almond butter.

If you need more calories, you can mix 1 cup of unsweetened yogurt into your oatmeal. In case, your calorie needs are lower, omit the almond butter in this recipe.

Lunch: Whole wheat bread with pan-fried chicken breast and salad (525 calories)

• 2 pieces of wholemeal bread
• 120g chicken breast
• 1 tomato and red onion sliced
• Baby spinach (or kale if you like)
• 1 tablespoon salad dressing

Salad dressing will make your salad more delicious and flavorful. Suggest you 8 low-calorie weight loss salad recipes.

Snacks: 80g watermelon, pineapple and fresh mango.

Dinner: Salmon and veggie pasta (620 calories)

• 1 cooked salmon fillet
• 75g whole wheat pasta
• 2 tablespoons peas
• 60g broccoli
• 60g green beans
• 1 tablespoon skim cheese
• 1 tablespoon skim milk
• Chili and chives.

This dinner provides half of your daily fiber goal, about 40% of your selenium and zinc needs, and more than 70% of your recommended vitamin D intake. Fatty fish such as salmon contain omega-3 fatty acids that should be added at least once in the weight loss menu for men.

Weight loss menu for men: Day 2

Breakfast: Whole wheat bread with avocado and eggs (345 calories)

• avocado
• 1 boiled egg
• 1 slice of thick toast

Lunch: Cold sandwich or turkey salad (470 calories)

• 2 slices of thick, whole grain bread
• 1 slice of sausage
• 200g chicken breast, or skinless turkey
• 1 teaspoon mustard
• 25g baked sweet potato
• 1 apple
• 1 tomato
• Lettuce (as much as you like)

>> Suggestions for you: Eat sweet potatoes to lose weight: As long as you know how

Snack: A handful of cashews and 1 pear

Dinner: Lentil, tomato and spinach salad (525 calories)

• 50g red lentils
• 2 chopped tomatoes
• 1 small onion
• 2 tablespoons avocado oil
• Spinach (amount of your choice)
• Lemon juice (as much as you like)

This is considered a good meal rich in iron. With a combination of foods rich in vitamin C, vegetarian salad helps absorb iron from vegetarian foods.

Weight loss menu for men: Day 3

Breakfast: Green smoothie (330 calories)

• Kale or spinach (as much as you like)
• 1 small banana
• 2 tablespoons oats
• 150ml nut milk (almond milk, soy milk, …)
• 1 tablespoon peanut butter

Instead of adding sugar, peanut butter is naturally sweet and provides the extra protein you need for a productive day.

Lunch: Grilled Tuna and Sweet Potato (485 calories)

• 1 large sweet potato
• 1 can of medium tuna
• 1/2 teaspoon low-fat mayonnaise
• 2 tablespoons sweet corn
• Mixed salads

This lunch gives you the recommended amount of selenium in one meal.

Snacks: 1 jar of unsweetened Greek yogurt

Dinner: Spicy cod and mango salad (500 calories)

• 1 pan-fried cod fillet
• 1 carrot
• 1 young mango, cut into thin strips (optional)
• 1 teaspoon fish sauce
• 1 tablespoon sesame oil
• Minced ginger
• Sliced chili
• honey
• 60g brown rice

Grill cod in foil package along with sliced carrots. Mango mixed with sauce includes: fish sauce, sesame oil, minced ginger, honey and a little chili.

Weight loss menu for men: Day 4

Breakfast: Scrambled eggs with toast with sautéed mushrooms (365 calories)

• 1 egg
• 1 thick sliced whole-wheat toast
• 100g mushrooms
• 1 tablespoon olive oil

Lunch: Tomato soup, grilled cheese, and mushroom bread (490 calories)

• 4 tomatoes
• 2 slices of wholemeal bread
• 2 teaspoons grated mozzarella
• 2 sliced mushrooms

Dinner: Steak (520 calories)

• 1 piece of lean beef fillet
• 1 baked potato
• 80g boiled corn

Weight loss menu for men: Day 5

Breakfast: French Toast (360 calories)

• 1 egg
• 30ml skim milk
• 1 teaspoon avocado oil
• 2 slices of wholemeal bread
• 80g berry mix

Lunch: Salmon Salad and Black Bean Brown Rice (500 calories)

• 1 grilled salmon fillet
• 60g brown rice
• 20g black beans
• 1 tablespoon fat-free Greek yogurt sauce (for salad dressing)
• 1 cucumber, chopped
• 2 celery stalks, chopped
• Lettuce (as much as you like)
• Chives (quantity of your choice)

Snacks: Mixed fruit juice

Dinner: Stir-fried noodles with vegetables and pork (545 calories)

• 200g lean pork
• 60g broccoli
• 50g sweet cabbage
• 50g carrots
• 2 teaspoons avocado oil
• 2 teaspoons oyster sauce
• 2 teaspoons soy sauce
• 1 pack of wholemeal noodles

Weight loss menu for men: Day 6

Breakfast: Tomato scrambled eggs and toast (345 calories)

• 1 egg
• 1 slice thick whole-wheat toast
• 1 tablespoon sunflower seeds
• 1 tomato

Lunch: Vegetable and lentil soup (500 calories)

• 100g minced chicken breast
• 150g root vegetables (e.g. carrots, potatoes, sweet potatoes, truffles, susu, beets)
• 250ml low salt chicken broth
• 25g lentils
• 1 small onion
• 50g brown rice

Snack: Crispy kale (80g kale soaked in 1 teaspoon oil and toasted until crisp) and 1 banana.

Dinner: Grilled Tuna Steak (540 calories)

• 400g tuna
• 200g grilled vegetables (eggplant, carrot, onion, broccoli)
• 1 tablespoon canola oil
• ½ packet of quinoa (quinoa)

Tuna contains a lot of healthy selenium. This meal provides all of your recommended selenium intake. It also provides almost 90% of your protein and more than half of your iron needs.

Weight loss menu for men: Day 7

Breakfast: Greek yogurt, fruit, and nuts (345 calories)

• 200g unsweetened Greek yogurt
• 80g berries (strawberries, grapes, blueberries, …)
• 40g nut mix (cashew, sunflower, almond, etc.)

Lunch: Salmon and bean pasta salad (525 calories)

• 75g whole wheat pasta (dry weight)
• 1 piece salmon fillet
• 2 tablespoons mixed beans
• 1 tablespoon sweet corn
• 1 slice red chili, diced
• Lemon juice
• Mustard

Dinner: Shrimp Spaghetti (570 calories)

• 200g fresh shrimp
• 80g green beans
• 75g whole wheat pasta (dry weight)
• 75ml skim milk
• 1 tomato
• Kale (quantity optional)

Dessert: 2 tablespoons low-fat yogurt with 80g of fresh fruit.

Notes in the weight loss menu for men

Diet to reduce belly fat for men

If your goal is to lose belly fat, keep a few things in mind in the weight loss menu for men. To limit belly fat, a weight loss menu for men should include:

• Healthy and multi-nutrient diet. You should focus on foods of plant origin, such as fruits, vegetables, and whole grains.
  • Choose lean protein sources like fish and low-fat dairy products.
  • Limit saturated fats, found in meat and high-fat dairy products (such as cheese and butter). You should also limit processed meats.
  • Choose moderate amounts of monounsaturated and polyunsaturated fats. Good fats are found in fatty fish, nuts, and some vegetable oils.
• Check portion sizes. Even if you plan to eat healthy belly fat, calories will still add up if your portion is too large. Calculate your BRM and control your portion sizes.
• Limit alcohol to avoid beer belly. Drinking too much alcohol in any form can increase belly fat, because alcohol is quite high in calories.

For men 65 and under, you should limit yourself to two drinks per day. For men over 65, just one beer a day is enough. The less you drink, the fewer calories you’ll consume and the less likely it is to gain belly fat.

>> Learn more: What to eat to lose weight? 14 superfoods for quick weight loss

Gym menu to lose weight for men

For weight loss menu for men who are gym, or strength training exercises. Take note of a few things:

• Get enough calories. If you’re working out in the gym alongside your weight loss diet, you need to make sure you’re getting enough calories in your diet to maintain enough energy to function. At the same time, you need enough calories to help maintain and build muscle mass.

• Load enough protein in the weight loss menu. Protein is essential for muscle building and repair. Prioritize healthy protein sources, such as lean meats, poultry, and fatty fish, to limit saturated fat.

Other weight loss tips for men

Besides these weight loss menus for men, there are still some additional methods that can help you lose weight including:

• Get enough sleep . Lack of sleep can stimulate hormones that affect hunger, encourage overeating and affect overall weight loss. That’s why quality sleep is an important part of a weight loss plan.
• Drink enough water. Sometimes, we can mistake thirst for hunger. From there, consume food instead of drinks. Staying hydrated can help people avoid overeating.
• Get enough fiber . High-fiber foods take longer to digest and can help a person feel full for longer. This can cause them to consume fewer calories. High-fiber foods include berries, whole grains, and legumes.
• Eat a variety of foods. You should eat a variety of nutrient-rich foods. Limiting a diet to only a few food choices is difficult to maintain and can eventually lead to overeating.

Hopefully the article has brought you a complete set of weight loss menus for men. For effective and long-term weight loss, it is important that you combine a healthy diet with physical exercise. Let’s build a nutritious weight loss menu from today!