Male Meal Plan 1
Looking to drop a few pounds? This “cutting” meal plan for men offers 4 days of meals to get you started on your new, healthy diet. Each day’s consumption varies from 1800-2000 total calories and includes 3 full meals and 2 snacks.
**These meal plans were created for the general audience by our in-house Dr. Lane, PT, DPT and may not suit everyone’s needs.**
Male Meal Plan for Weight Loss
1 c oatmeal
7 egg whites
1 whole egg 
1 c Greek yogurt (plain, non- fat)
10-15 almonds
Cinnamon and Stevia 
2 pc Ezekiel bread
Can of tuna (in water)
Side salad
Salsa, black pepper 
1 c brown rice
8 oz extra lean ground turkey
Green beans & peppers cooked
Stir- fry ingredients with Kikoman’s low- sodium teriyaki 
2 scoops: protein shake
1 tbsp peanut butter
Male Meal Plan 2 for Cutting:
Total Calories: 1886 Carb=159g Prot=214g Fat=48g
6 oz. sweet or red potato
8 egg whites
2 oz. avocado
Fresh spinach 
1 banana
2 scoops: Protein shake
Optional: Can add 1-2 TB Hershey’s Special Dark cocoa powder
1 c brown rice
2 tilapia filets (8 oz)
1 c Broccoli, cooked
Fresh lemon and black pepper for fish, balsamic vinegar and Dijon mustard for broccoli 
½ c black beans
6 oz lean steak (top/ bottom sirloin or extra lean ground) or chicken
Salsa, cilantro, veggies 
1c 1% cottage cheese
1 Tbsp. Peanut Butter 
Low Carb Male Meal Plan #3
Total Calories: 1954 Carb=96g Prot=253g Fat=69g
2 scoops: Protein shake
1 TBSP peanut butter
*this is good for those who have trouble eating in the morning: blend everything together*
Small apple
10 oz chicken
3 oz. Avocado
or
20-30 olives
Salad greens
Apple cider vinegar and black pepper 
5 oz. sweet or red potato
8 oz Chicken or cod
Green beans
Fat- free balsamic vinegar
8 egg whites
3 oz Avocado
Salsa & spinach 
2 scoops: Protein shake 
Male Cutting Plan 4: Low Carb
Total Calories: 1884 Carb=101g Prot=246g Fat=60g
1 c Greek yogurt (plain, non- fat)
1 scoop whey protein
2 tbsp peanut butter 
1/2 c berries
7 egg whites
Cinnamon and Stevia
1 whole egg
1 c brown rice
8 oz flounder
Asparagus, red peppers, mushrooms (cooked in pan with nonstick spray or 1 tsp olive oil)
Lime juice, oregano, black pepper, chili powder 
8 oz extra lean ground turkey
Broccoli
Sugar- free ketchup or hot sauce
2 scoops: Protein shake
1 serving almonds 
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