Are you looking to lose body fat and feel healthy and energized? This one week meal plan is designed for an moderately active male and is free of gluten and dairy, with the exception of Greek yogurt for its probiotics. By reducing gut inflammation and focusing on nourishing whole foods, you can feel clear and energized while working towards your health and fitness goals.
This meal plan includes a variety of protein sources, including chicken, salmon, tuna, lean pork, and lean red meat, as well as healthy carbs from whole grains like brown rice and quinoa, and plenty of vegetables and fresh fruit. It also includes three high protein snacks per day to help keep you satisfied and on track.
Please note that this meal plan is just a suggestion and may need to be adjusted based on your individual needs and activity level. If you are sedentary or have other food restrictions, it’s always a good idea to consult with a healthcare professional or registered dietitian to develop a meal plan that is tailored to your specific needs.
Without further ado, here is the one week meal plan:
Male Body Fat Reduction Meal Plan
Grocery List
- 3 lbs chicken breasts
- 2 lbs salmon
- 2 cans tuna
- 1 container protein powder
- 2 lbs lean pork
- 2 lbs lean red meat
- Assorted mixed vegetables (such as broccoli, bell peppers, zucchini, and carrots) – about 10 cups total
- 1 melon (such as cantaloupe, honeydew, or watermelon)
- 1 carton Greek yogurt
- 2 cups brown rice
- 2 cups quinoa
- 3 sweet potatoes
- 3 avocados
- 18 egg whites
- 1 carton almond milk
- 1 jar almond butter
- 1 bag mixed nuts (such as almonds, walnuts, and cashews)
- 1 bag dried fruit (such as apricots, dates, or raisins)
- 1 pint fresh berries (such as strawberries, blueberries, or raspberries)
Day 1:
- Breakfast: Protein smoothie made with protein powder and almond milk. Total: 150 calories, 20g protein, 4g carbs, 1g fat.
- Lunch: Grilled chicken breast with quinoa and roasted vegetables. Total: 522 calories, 30g protein, 42g carbs, 8g fat.
- Dinner: Baked salmon with sweet potato and mixed vegetables. Total: 403 calories, 25g protein, 41g carbs, 8g fat.
- Snack 1: Greek yogurt with mixed nuts. Total: 370 calories, 8.5g protein, 9g carbs, 16g fat.
- Snack 2: Dried fruit with almond butter. Total: 288 calories, 1g protein, 27g carbs, 16g fat.
- Snack 3: Protein powder mixed with water. Total: 120 calories, 20g protein, 4g carbs, 1g fat.
Total: 1803 calories, 84.5g protein, 87g carbs, 42g fat
Day 2:
- Breakfast: Egg white omelette with spinach and avocado. Total: 237 calories, 12g protein, 8g carbs, 11g fat.
- Lunch: Tuna salad with mixed greens, cherry tomatoes, and avocado. Total: 215 calories, 4g protein, 12g carbs, 11g fat.
- Dinner: Grilled lean pork with brown rice and roasted vegetables. Total: 515 calories, 26g protein, 44g carbs, 8g fat.
- Snack 1: Greek yogurt with mixed nuts. Total: 370 calories, 8.5g protein, 9g carbs, 16g fat.
- Snack 2: Dried fruit with almond butter. Total: 288 calories, 1g protein, 27g carbs, 16g fat.
- Snack 3: Protein powder mixed with water. Total: 120 calories, 20g protein, 4g carbs, 1g fat.
Total: 1730 calories, 71.5g protein, 96g carbs, 52g fat
Day 3:
- Breakfast: Greek yogurt with mixed nuts and dried fruit. Total: 470 calories, 17g protein, 27g carbs, 16g fat.
- Lunch: Grilled chicken breast with quinoa and mixed vegetables. Total: 472 calories, 30g protein, 42g carbs, 8g fat.
- Dinner: Baked salmon with sweet potato and mixed vegetables. Total: 403 calories, 25g protein, 41g carbs, 8g fat.
- Snack 1: Greek yogurt with mixed nuts. Total: 370 calories, 8.5g protein, 9g carbs, 16g fat.
- Snack 2: Dried fruit with almond butter. Total: 288 calories, 1g protein, 27g carbs, 16g fat.
- Snack 3: Protein powder mixed with water. Total: 120 calories, 20g protein, 4g carbs, 1g fat.
Total: 1853 calories, 81.5g protein, 118g carbs, 60g fat
Day 4:
- Breakfast: Protein smoothie made with protein powder and almond milk. Total: 150 calories, 20g protein, 4g carbs, 1g fat.
- Lunch: Grilled chicken breast with quinoa and mixed vegetables. Total: 472 calories, 30g protein, 42g carbs, 8g fat.
- Dinner: Grilled lean pork with brown rice and roasted vegetables. Total: 515 calories, 26g protein, 44g carbs, 8g fat.
- Snack 1: Greek yogurt with mixed nuts. Total: 370 calories, 8.5g protein, 9g carbs, 16g fat.
- Snack 2: Dried fruit with almond butter. Total: 288 calories, 1g protein, 27g carbs, 16g fat.
- Snack 3: Protein powder mixed with water. Total: 120 calories, 20g protein, 4g carbs, 1g fat.
Total: 1745 calories, 81.5g protein, 115g carbs, 49g fat
Day 5:
- Breakfast: Egg white omelette with spinach and avocado. Total: 237 calories, 12g protein, 8g carbs, 11g fat.
- Lunch: Tuna salad with mixed greens, cherry tomatoes, and avocado. Total: 215 calories, 4g protein, 12g carbs, 11g fat.
- Dinner: Baked salmon with sweet potato and mixed vegetables. Total: 403 calories, 25g protein, 41g carbs, 8g fat.
- Snack 1: Greek yogurt with mixed nuts. Total: 370 calories, 8.5g protein, 9g carbs, 16g fat.
- Snack 2: Dried fruit with almond butter. Total: 288 calories, 1g protein, 27g carbs, 16g fat.
- Snack 3: Protein powder mixed with water. Total: 120 calories, 20g protein, 4g carbs, 1g fat.
Total: 1613 calories, 70.5g protein, 103g carbs, 52g fat
Day 6:
- Breakfast: Protein smoothie made with protein powder and almond milk. Total: 150 calories, 20g protein, 4g carbs, 1g fat.
- Lunch: Grilled chicken breast with quinoa and mixed vegetables. Total: 472 calories, 30g protein, 42g carbs, 8g fat.
- Dinner: Grilled lean pork with brown rice and roasted vegetables. Total: 515 calories, 26g protein, 44g carbs, 8g fat.
- Snack 1: Greek yogurt with mixed nuts. Total: 370 calories, 8.5g protein, 9g carbs, 16g fat.
- Snack 2: Dried fruit with almond butter. Total: 288 calories, 1g protein, 27g carbs, 16g fat.
- Snack 3: Protein powder mixed with water. Total: 120 calories, 20g protein, 4g carbs, 1g fat.
Total: 1745 calories, 81.5g protein, 115g carbs, 49g fat
Day 7:
- Breakfast: Greek yogurt with mixed nuts and dried fruit. Total: 470 calories, 17g protein, 27g carbs, 16g fat.
- Lunch: Grilled chicken breast with quinoa and mixed vegetables. Total: 472 calories, 30g protein, 42g carbs, 8g fat.
- Dinner: Grilled lean pork with brown rice and roasted vegetables. Total: 515 calories, 26g protein, 44g carbs, 8g fat.
- Snack 1: Greek yogurt with mixed nuts. Total: 370 calories, 8.5g protein, 9g carbs, 16g fat.
- Snack 2: Dried fruit with almond butter. Total: 288 calories, 1g protein, 27g carbs, 16g fat.
- Snack 3: Protein powder mixed with water. Total: 120 calories, 20g protein, 4g carbs, 1g fat.
Total: 1925 calories, 82.5g protein, 119g carbs, 59g fat
Further Instruction
Here are some tips for making adjustments to this one week meal plan based on your preferences and goals:
- Swap out protein sources: If you prefer one type of protein over another, feel free to swap out the protein sources in this meal plan for ones that you prefer. Just make sure to choose lean protein sources like chicken, turkey, fish, or tofu to help support weight loss.
- Mix up the vegetables: Don’t like one of the vegetables listed in this meal plan? No problem! Feel free to mix and match vegetables to your liking. Just make sure to choose a variety of colors to ensure you’re getting a wide range of nutrients.
- Add flavor with zero calorie options: To add flavor to your meals without adding extra calories, try using zero calorie seasonings like lemon juice, vinegar, or herbs and spices. You can also add some crunch with raw veggies like bell peppers, carrots, or cucumbers.
- Stay hydrated: It’s important to stay hydrated while trying to lose body fat, as adequate water intake can help support weight loss and improve digestion. The daily recommended water intake for an average adult male is about 3.7 liters (125 ounces).
- To maximize the benefits of the meals and snacks in this one week meal plan, you may want to consider alternating between the two.
- Get personalized meal programming: If you would like more personalized meal programming, don’t hesitate to reach out for help.
If a male is burning around 2500 calories per day and is following a calorie-controlled diet, it is possible to expect to lose around 1-2 pounds per week, or about 4-8 pounds per month. However, it’s important to note that weight loss results may vary based on individual circumstances such as age, height, weight, previous fitness levels, and activity levels. It’s always a good idea to consult with a healthcare professional or registered dietitian to determine the most appropriate weight loss goal for you.
It’s also important to keep in mind that weight loss is just one aspect of overall health and wellness. It’s important to focus on nourishing the body with a balanced diet and getting regular physical activity, rather than just trying to lose weight quickly.
I hope these tips are helpful! Remember to always listen to your body and make adjustments as needed.
