According to HealthData.org, “an estimated 160 million Americans are either obese or overweight. Nearly three-quarters of American men… are obese or overweight.” That’s pretty staggering. Guys… c’ mon! But you’re already doing great because you’re looking for a weight loss diet plan for men that you can stick to, that’ll get you back in shape, and we’ve got a few tips and tricks to help you through these first steps. Maybe you’re just tired of feeling… well, tired. Or your partner’s or partner called you out on the uptick in your snoring lately. Or you just want to get some of the vibrant energy of your early twenties back. We’re here to help! And, we’ve got some healthy lunch ideas for weight loss at the end of this list so you can get back on track to a healthier you today!
Why This Weight Loss Diet Plan Works
Diet plans for men come in all shapes and sizes, but the majority of the time sticking to strict diet plans that don’t allow for experimentation or favorite foods discourage you from keeping on track. Instead of sticking to a distinct 30-day meal plan for weight loss, the goal here is to learn how to change your intake so it can be as flexible as possible. Diets that require you to eat boiled chicken and salad five meals a week will never last because you’ll grow to hate the monotony and fall back off the wagon. So let’s keep it simple.
Here’s the breakdown of how each meal should look:
1/2 of your plate should be any kind of vegetable
1/4 of your plate should be lean protein
1/4 of your plate should be healthy carbs
That leaves a lot open to interpretation! But a weight loss diet plan for men that’s really going to work to help you shed those pounds needs to be healthy and well-rounded — and interesting enough that you’ll really want to stick to it!
Let’s add a few more variables to consider:
Track Your Intake — Try to keep your intake under 1800 calories a day. You can track this with a diet app or the old fashioned way, with a pencil and paper spreadsheet. It’ll be difficult at first, having to log all of your food, but in no time it’ll be second nature and you’ll be able to keep an easy mental tab throughout the day once you get used to it.
No More Fried Foods — You already know fried food is not on the menu of any diet plans for men but it’s worth reiterating: According to a study at the Harvard School of Public Health, “participants who ate fried foods 4-6 times per week had a 39% increased risk of type 2 diabetes.” A cheat day here and there won’t kill ya, but a lot of them might. It’s honestly shocking how much fast food Americans eat on a daily basis.
High Protein Meal Plan — A high protein meal plan can help you feel more full and satisfied with your meals, allowing you to lower the amount of carbs in your diet. A high protein meal plan can mean more lean proteins such as fish, dairy, and eggs, but you can also add protein-rich vegetables like asparagus and spinach to round things out. Protein also provides essential amino acids. Protein digestion appears to boost the metabolic rate by 20–35%, compared to a 5–15% increase for digesting carbs or fat!
Cut Out Alcohol -- Cracking open a cold one with the boys might be relaxing but it’s a devastating amount of empty calories to put into your diet, and it slows your metabolism. Try cutting back on alcohol consumption, or maybe even cutting it out completely.
Get Plenty of Sleep — One unexpected reason you’re overweight is that you’re not giving your body enough time to repair. When you get adequate deep sleep, your body does a lot of work to repair not only your muscles but log your memories and experiences. Your focus becomes sharper, you feel more alert, and your body can metabolize at the correct rate for your body.
Your 30 Day Meal Plan for Weight Loss
With these simple boundaries, you can start constructing your meal plan! Of course, if you have questions you should consult a dietician, but eating fresh vegetables, whole grains, and grass-fed, high-quality meat shouldn’t hurt you (unless you have specific dietary issues or medical conditions). For your 30-day meal plan for weight loss, you’ll want to construct a list of foods you like (things you never get tired of eating) and construct a simple shopping list. Then, you can mix and match throughout the month!
Write a List — What vegetables do you like to eat? If you dislike salads, that’s okay — not every weight loss diet plan for men requires that you become an herbivore — there are other vegetables out there to try! Try roasting some carrots with a drizzle of honey, or sauté fresh green beans with garlic and olive oil.
Go Shopping — Stock up on lean proteins like chicken breast and fish fillets. You don’t have to eat 52-ounces of cod every day like Dwayne “The Rock” Johnson, but it’s easy to pan-sear a fillet with butter (healthy fats are good for you), and it helps you rebuild muscle to replace that fat!
Healthy Carbs — Whole, unprocessed, fiber-rich carbs can lower blood sugar, blood pressure, and triglycerides. Put down the white rice and reach for foods like quinoa, sweet potatoes, chickpeas, oats, and buckwheat. If you crave bread and rice, stick to whole wheat and brown rice!
Keep it Simple — Plan your meals in advance and stick to the rules above: Make your meals 1/2 vegetables, 1/4 protein, 1/4 healthy carbs.
Remember — You’ve got this!
Some Healthy Lunch Ideas for Weight Loss
Here are a few simple things you can cook that’ll help you stick to your weight loss diet plan and still have a high protein meal plan. Here are 10 super easy, super simple lunch ideas (that can double for dinner, too):
- Chicken Breast, Roasted Carrots, Oven-baked Sweet Potato
- Chicken Breast with Pesto, Blanched Green Beans, Chickpeas w/ Olive Oil
- Salmon Filet with Green Salad (dressed with olive oil, salt, pepper, vinegar) and kidney beans
- Greek Yogurt with Oatmeal, Bananas, Blueberries, and Toasted Pumpkin Seeds
- Black Beans, Peas, Lentils, Arugula, Sour Cream
- Lean Pork Cutlet, Open-Faced Whole Wheat Toast with Avocado, Fresh Tomato Salad
- Fried Egg, Cooked Broccoli, Grated Parmesan Cheese, Sweet Potato Cubes
- 90% Ground Beef Burger with Fresh Cheese on Lettuce Wrap (no condiments!)
- Cod Filet with Cabbage and Shredded Carrot Salad
- Lean Steak with Cucumber, Tomato, and Red Onion, Feta Cheese Salad
Nail This Diet Plan!
We believe in you. It’s essential to treat your body right — you’ve only got one of ‘em! If you follow our guidelines-based weight loss diet plan for men instead of trying to stick to something arbitrary that you’ll end up frustrated within the first three weeks, you’ll never hit your goals. Keep it simple, let yourself enjoy meals, and don’t forget — it’s not a race! You’ll get to your target rate when you get there and we all have different bodies. Do what works for you and your 30-day meal plan for weight loss might just turn into a long, happy life of enjoying healthy food and a healthy lifestyle!