The Best Weight Loss Diet Plan For Men (Free Plan + 7-Step Guide)

healthy weight loss meal plan for men - free guideGuide Topic: "The Healthy Weight Loss Meal Plan For Men"
From the desk of:
 Dr. Anthony Balduzzi
Men's Health Doctor & Weight Loss Expert
Founder, The Fit Father Project

Welcome to the Fit Father Project my friend! Because you're found this special web page, you're probably interested in finding a healthy weight loss meal plan for men.

You've officially found one of the most comprehensive guides covering a healthy weight loss meal plan for men. On this page, you're about to discover exactly what to eat to lose weight the healthy way - AND how to keep the weight off without restrictive dieting.

On this special page, I'm going to do the following things for you...

  • Show you the "7 Most Important Healthy Eating Rules For Weight Loss" that you absolutely need to know.
  • Give you a bunch of other cool resources that will help you with losing weight (like instant calorie calculator spreadsheets, grocery shopping lists, & meals plans).

"Dr. Anthony, why the heck are you giving all of this awesome stuff away for FREE?"

Me and my Dad - months before he got sickIf you haven't heard my personal story before, growing up I watched my own Dad battle weight gain and eventually lose his life at 42 (you read my story here).

It's my life mission to help busy fathers lose weight and get permanently healthy for their families. That's why I created this healthy weight loss meal plan for men guide, because I genuinely care about your health & weight loss success.

I also want to let you know that the quality of the strategies inside this healthy weight loss meal plan for men guide is more valuable than 99% of the garbage "diet advice" that's cluttering up the internet.

Quality is what we're all about here at The Fit Father Project.

On that note, my FIRST (of 3) GIFTS that I want to give to you...

Download the free healthy weight loss meal plan for menGift #1: I compiled the 7 healthy eating principles I'm going to cover with you on this webpage into a simple downloadable plan called "The 1-Day Healthy Weight Loss Meal Plan For Men" that I want to give you access to now. Inside, you'll discover...

Exactly what to eat for breakfast, lunch, & dinner - to lose weight the simple way. I'll also give you a free PDF download of the plan to print and stick on your refrigerator.

I recommend download this free 1-Day Weight Loss Meal Plan before reading the rest of this page to get the most out of this guide.

>> Yes! Download my Free "1-Day Healthy Weight Loss Meal Plan For Men" <<
* My team will send your free 1-Day Meal Plan straight to your preferred email right away.
** This link for your free meal plan opens in a new window, so you can continue reading this page while we email that to you.

Before we get into these 7 steps, I have an important question for you...

Which of the following do you think is the #1 most important part of losing weight & get healthier?

A) Exercising harder and more often...
B) Taking new fat loss supplements...
C) Getting on a consistent healthy eating plan...

Think about your answer for a second. I'll wait 🙂
(Hint: the answer does not rhyme with either "A" or "B"...)

Key Point #1: Healthy eating accounts for ~80% of your weight loss success.

This is VERY good news for you! Because after you've started to learn (and apply) the 7 key eating principles on this page, you'll have 80% of your weight loss battle already won...

To dive right in, there are 3 Big Problems with nearly all diets you've tried in the past...

Diets don't have to be frustratingProblem #1: Most "meal plans" you've seen are really restrictive "meal prisons." You essentially have to give up all your favorite foods to see any results... (Cough: I'm talking to you super low-carb chicken breast & broccoli diets).

Problem #2: Many complicated meal plans require hours of prep & cooking. Healthy cooking is important. Yet, if you're a busy guy like me, you need a fast & simple plan that FITS INTO your busy schedule and doesn't require hours cooking.

Problem #3:  Many "healthy meal plans" are actually crash diets that are NOT designed with your LONG TERM HEALTH and success in mind. Any monkey can stop eating all carbs and severely restrict calories for a few days to lose weight. No man can actually sustain that type of restrictive plan long-term.

Thankfully, there's a (much) easier way to lose weight...

Lifestyle based healthy weight loss meal plan for men are always best.Here at the Fit Father Project, we approach eating for weight loss very differently - by focusing on what we call "Lifestyle-Based Healthy Weight Loss Meal Plans For Men."

"Lifestyle Based Healthy Weight Loss Meal Plans For Men" are eating programs designed to be:

  • healthy (no dangerous crash dieting)
  • simple (less thinking involved)
  • sustainable (guaranteeing your long term success)
  • and very enjoyable!

On the rest of this page, I'm going to show you the 7 Key Steps we use to design healthy weight loss eating plans for our Fit Father Project members and clients.

Sound good? Good! Proceed to Step #1 and let's get crackin'...

Step #1: We need to figure out how many calories YOU should be eating - based on your unique body stats (such as your activity level, ideal weight loss goal, etc).

Many different types of healthy eating diets work. Pick which works best for you.Listen, calories matter for weight loss. Anyone who tells you differently is (quite frankly) full of crap. It's very trendy right now for so-called "weight loss experts" to hype up magic fat burning foods - and ignore the fundamentals.

To lose weight successfully, we need to get you started on a healthy diet that enables you to eat less while staying full and energized.

Now, there are literally DOZENS of different weight loss diets that work effectively for helping you eat fewer calories while staying full and satisfied.

  • “Paleo Style” - higher fat, higher protein diets work for weight loss.
  • “Vegan diets” - higher in carbs, lower in fat also work well for weight loss.
  • Hell, even this guy who ate 3x McDonalds Big Macs while watching his total calorie intake lost 56lbs in 6 months.

That last (extreme) example leads us to our first key point...

Key Point: To lose weight, you must eat fewer calories than you burn each day in a way that keeps you full & energized.

Remember: all diet plans that actually work for weight loss do so because they help you manage your calorie intake, curb your hunger, and keep you motivated to follow that particular diet long term - whether the plan is vegan, paleo, or something "in between" as I'm going to suggest for you in Step #4 of this guide.

In fact, big research studies comparing LOW-CARB vs. HIGH-CARB diets that are MATCHED FOR CALORIES show that both diets produce nearly equal weight loss over the long-term (4).

Now, calories are just part of the equation. The kinds of healthy foods you’re eating also matters...

A weight loss meal plan filled with fresh vegetables and lean proteins is obviously superior to the "McDonalds Big Mac" approach. Because proper food combinations matter for weight loss, I will be giving you my specific recommendations on which foods (and proportions) are best to eat in Step #4 of this guide.

Find your ideal calorie targetThat said, the very first step of any good weight loss plan is to figure out your general calorie target based on your goals.

Attempting to lose weight without knowing your general calorie target is like trying to arrive at an important meeting in a city you haven't been to - WITHOUT a map or GPS system.

Sure, you may eventually get to your end destination (after a bunch of wrong turns and dead ends)... but you'll have wasted a lot of time and energy.

By figuring out your general weight loss calorie target, we'll have something “aim at" when putting together your diet.

Now, because calories matter for your success, here's my second gift to you in the form of a very useful calorie calculator I developed that instantly shows you how many calories you should be eating to lose weight…

Gift #2: Here's your "Instant Weight Loss Calorie Target Calculator"...

Get your free weight loss calorie calculatorAfter you download the calculator, simply open up the Excel Spreadsheet and input your height, weight, age, gender, and activity level. The calculator will automatically tells you two important things: 1) how many calories you're burning each day based on your estimated activity level. 2) How many calories you should generally be eating to lose weight at a healthy rate. Cool right?

>> Click here to download your Free Weight Loss Calorie Calculator <<

Now, although I just gave you a very useful calorie calculator to use, I don't recommend you actually count the calories you're eating each day. 

As you'll see in the next steps of this plan, micromanaging your daily calorie intake is totally unnecessary to lose weight - unless you are a highly competitive athlete or bodybuilder like I used to be (my old picture here) looking to take your body to the fittest level possible.

I'm going to show you how to effortlessly eat the optimal number of calories each day - without counting a single gram of food. On that note, let's proceed to our next step...

Step #2: Spread your calorie intake across 3 meals & 1 snack (spaced ~4-5 hrs apart).

Eat roughly every 4 hours.As an effective weight loss starting point, you should eat a healthy meal roughly every 4-5 hours to keep you full, satisfied, and energized.

Let's say (for example sake) your ideal calorie target that we calculated using the spreadsheet tool I gave you above is around 2,500 calories/day.

For most guys, the following meal timing approach works quite well:

  • Wake – 6am
  • Drink water, tea, and coffee until 8am
  • Breakfast – 8am (500- 600 calories)
  • Lunch – 12pm (500-600 calories)
  • Snack – 3:30pm (200-400 calories)
  • Dinner – 7:30pm (500-600 calories)

See how simple this layout is? 3 main meals of rogugly equal proportions - with one smaller mid-afternoon snack.

Key Point: Despite what you may have heard, there is NO significant weight loss "metabolism boosting" benefit to eating more frequently than every 4 hours (aka those "6-7 small meal/grazing" approachs). This myth has been disproven by modern research studies (1, 2, 3).

For most guys, eating every ~4 hours is optimal spacing to keep hunger levels low and energy levels high.

Now that we've talked about both general calorie targets and meal timing, Let's look at SPECIFIC FOODS you should be eating in your meals to comprise your calorie goals...

Step #3: Use my "Perfect Plate Formula" to build ideal weight loss meals...

Instead of focusing on micromanaging complicated calorie counting, I recommend you to focus on simply getting the RIGHT FOODS onto your plate at breakfast, lunch, and dinner - in the RIGHT PROPORTIONS.

Building perfect plates is key to simplify healthy eating for weight loss.I call this concept "Building Perfect Plates." This powerful method has 3 rules:

  1. Fill 50% of your plate with veggies you love (preferably greens).
  2. Fill 25% of your plate with lean proteins (protein controls hunger).
  3. Fill 25% of your plate with healthy "slow-carbs" (more on what these special carbs are in just a bit).

The beauty of this "Perfect Plate" approach is that HUNDREDS of food combinations you already love can fit into this framework. You will feel much less restricted with your food choices while still losing weight.

Here are some examples of perfect plates.As long as you fill your plate with 50% veggies - 25% lean protein - 25% carbs,  you'll have built a perfect weight loss meal (containing roughly 400-600 calories). The calories in your meals literally "control themselves" based on the portions guidelines we've provided you.

Here are a few "Perfect Plate" recipes (shown on the right) that I have my clients regularly build on our Fit Father 30-Day Weight Loss Progam:

Example Perfect Plate #1: Mixed Greens Salad, Grilled Chicken Breast, 1/2 cup brown rice, healthy dressing

Example Perfect Plate #2: Grilled Asparagus, Sirloin Steak, 5oz Sweet Potato

Example Perfect Plate #3: Stir Fry Veggies, 3 eggs, avocado, side of organic berries

The Fit Father X Weight Loss Eating Program For MenIf you're interested in a completely step-by-step, proven meal plan & workout routine that has helped over 10,000 fathers lose over 75,000lbs...

Then you may want to learn more about our powerful Fit Father 30X (FF30X) program to SIMPLIFY and ACCELERATE your weight loss results.

>> Click here to learn more about the Fit Father 30-Day Weight Loss Plan  (meal plan, workout, & accountability included) <<

Now, like any good set of rules, there is always at least ONE EXCEPTION...

In our case, the exception to the "Perfect Plate" concept is how you should tweak your breakfast recipe for faster fat loss and more energy in the morning.

Let's proceed to Step #4 to see how to make the perfect fat burning "man breakfast"...

Step #4: Eat a LOWER-CARB breakfast, then have "slow-carbs" with your Lunch & Dinner.

Here's the healthy breakfast to eat for weight lossAs we've discussed so far, you should be using the following general structure for weight loss:

  • Eat a "Perfect Plate" (50% veggies, 25% proteins, 25% carbs) for breakfast, lunch, and dinner. Have a small afternoon snack around 3pm.
  • Have these "Perfect Plate" meals spaced ~4.5 hours apart. 

For your breakfast, we want to make a few tweaks to this approach to accelerate your weight loss results even further.

For breakfast, it's best to LOWER your carbohydrates intake and INCREASE YOUR HEALTHY FAT intake, because there are some powerful fat-burning hormones (adrenaline & noradrenaline in particular) that naturally rise in the morning. Keeping carbohydrates low at breakfast helps maximize the fat burning and energy boosting effect of these hormones.

Here are some optimal breakfast foods to eat for more weight loss & fat burning:

  • Free-range eggs
  • Proteins (ham, turkey, chicken sausage)
  • Healthy fats (avocado, nuts, virgin coconut oil)
  • Plant-based protein powders
Here are some "so called healthy" breakfast foods to AVOID eating in the morning:

  • Fruit Juices & Fruit smoothies
  • Bread & bagels (even whole grain)
  • Cereals & Granola - all kinds
  • Sugary oatmeals

Key Point: Keep your carbohydrate intake LOWER and breakfast and include HIGHER amounts of healthy fats and proteins. 

*I outline specific breakfast recipes I recommend you use in the Free 1-Day Healthy Weight Loss Meal Plan For Men.
**Inside, I also outline the best healthy "slow-carb" sources for you to include with your lunch & dinner meals.

Step #5: Avoid drinking "liquid calories." Stick to water, non-sweetened teas, & black coffee.

As we've discussed so far... Avoid sugary drinks when trying to lose weight!

1)Weight loss requires you BURN more calories than you CONSUME.

2) Nutrition that reduces your calorie intake and keeps you full & energized is the #1 most important aspect of losing weight.

On that note, one of the most detrimental things you can do when trying to lose weight is to DRINK CALORIES (in the form of fruit juices, smoothies, beers, sugary mixed drinks, sweetened teas, sodas, etc).

Why are "liquid calories" so detrimental to your success...?

Drink these 3 healthy drinks instead.First off,  "liquid calories" DO NOT keep you full like calories from food, because they are rapidly digested and quickly spike your blood sugar levels. It's very easy to drink 300+ calories without satisfying your hunger. The end result? you will end up EATING MORE calories on top of those you just drank. Not good!

Second off, nearly all calories found in drinks are completely devoid of nutritional value. Most calorie containing drinks - be that sodas, juices, or alcohol - are (more or less) glorified sugar sources.

Pro Tip: Especially watch out for fruit juices and smoothies - which may seem "healthy" on the surface, but will actually wreak havoc on your weight loss efforts. The nutritional value of any fruit juice pales in comparison to actually eating WHOLE fruits & veggies.

Key Point: 99% of the time, you should stick to drinking water, non-sweetened teas (organic green tea like Gunpowder Green from Numi), kombucha, or black coffee.

These drinks actually help your body to burn fat.

Step #6: Plan to enjoy 1x "Free Meal" every 7-14 days depending on your body fat level...

Enjoy a cheat meal or free meal roughly once every 1-2 weeks.Around once every 7-14 days, I recommend you schedule in a "Free Meal" where you enjoy some of your favorite "not so healthy" foods in moderation.

We DON’T call this a “Cheat Meal" like so many other diet approaches, because that terminology makes it seem like you’re doing something “wrong” by enjoying your favorite food.

"Free Meals" are a valuable component of any meal plan that is sustainable and enjoyable. You can continue to make weight loss progress, while occasionally enjoying higher calorie foods you love.

Here are some tips to enjoy your "Free Meal:"

Enjoy a burger. Don't go overboard.Tip #1: Plan your "Free Meal" ahead of time. For many guys, it's ideal to take this meal on a Friday or Saturday evening after a long week, so that you can relax and enjoy good food.

By planning this meal, you are being PROACTIVE by intentionally building your favorite foods into your meal plan. Over the long term, these "Free Meals" will help you stay more consistent with healthy eating.

Tip #2: If you have more than 35+ pounds to lose, have a "Free Meal" once every 10-14 days. If you have under 35 pounds to lose, you can have a "Free Meal" once every 7-10 days.

Tip #3: Eat SLOWLY during your "Free Meal" and enjoy your food. You would be doing yourself a disservice by trying to stuff your face with as much food as humanly possible during your "Free Meal." Enjoy a burger. Enjoy a few slices of pizza. Eat slowly. There's no need to go overboard with your eating.

Extra Pro Tip – if you can get a workout in 1-3 hours BEFORE your "Free Meal" (a metabolism boosting workout like the one included our Fit Father 30-Day Weight Loss Kickstart Plan, your body will preferentially store the extra calories you're eating in the form of muscle glycogen (GOOD!) – as opposed to fat (BAD).

Doing the proper workout BEFORE your "Free Meal" is a powerful trick you need to start taking advantage of.

Ok, now that we've talked about how to navigate your "Free Meals," let's switch gears to our final topic...

Step #7: ALWAYS choose a LIFESTYLE-BASED Meal Plan for long-term success.

This is the easiest healthy weight loss meal plan for menIf there's an overarching theme I want to convey to you in this guide, it's the following:

A healthy weight loss meal plan for men isn't JUST about specific foods (or calories for that matter).

The proper weight loss meal plan is built upon how you incorporate healthy food into your busy schedule in a way that is simple, repeatable, and sustainable.

To help you lose weight as quickly and easily as possible, you need a meal plan and workout routine that is designed to fit your unique work and living schedule perfectly.

  • For example, if you’re a guy who leaves the house early in the morning... you need fast & convenient breakfast recipes you can take on the go. You also need a very time-efficient workout program that you can do before or after work to boost your metabolism for 48 hours after a single 30-min session.
  • If you're a guy who doesn't have time to pack a lunch from home... you need to know the best restaurants where you can buy healthy meals on the go.
  • If you DO pack your lunch and prepare healthy food regularly...  you need, quick, easy, healthy, & affordable recipes that can use feed your whole family.

Here at the Fit Father Project, we pride ourselves on being experts at creating these "Lifestyle-Based Healthy Weight Loss Meal Plans For men." In fact, our most popular 30-Day Fit Father Weight Loss Plan (FF30X) - includes the following:

The Fit Father 30X Program can help you.

  • 3 unique comprehensive "schedule-based" meal plans with specific meal timing and recipes that will fit your work-life routine perfectly. You just pick the plan that works best with your schedule, follow along the action steps, and the weight will fall off faster and easier than you ever thought possible (plus you'll actually be able to KEEP IT OFF this time...)
  • 2 powerful workout programs to boost your metabolism & build muscle - you can do these workouts either AT-HOME with minimal equipment (a pair of dumbbells) or at THE GYM - to burn belly fat and build lean muscle on your arms, chest, back, & legs.

>> Click here to learn more about Fit Faather 30-Day Weight Loss Kickstart Plan to see if it's a good fit for you <<


The Summary - Your 7 Key "Healthy Weight Loss Meal Plan For Men" Action Steps...

  • Figure out your "weight loss calorie target," so you have a general idea of how much you should be eating to lose weight the healthy, sustainable way. Use our Calorie Calculator Tool to figure out your calorie target.
  • Divide your calories across "3 main meals + 1 snack" spaced ~4.5 hours apart.
  • Build “Perfect Plates” for Lunch & Dinner consisting of 50% veggies, 25% protein, and 25% carbs.
  • For breakfast, eat lower-carb, higher protein, medium fat foods to enhance your weight loss & energy.
  • Drink water, herbal teas (green tea ideally), and black coffee. Avoid sugary juices, sodas, and most alcohols.
  • Plan one "Free Meal" every 7 -14 days to enjoy some of your favorite foods in moderation.
  • FOLLOW a simple lifestyle-based eating plan. It’s the only way you’ll be successful with weight loss long-term.
That's it! I hope you found this page helpful as you’re seeking to lose weight and eat healthier.

Remember: these 7 principles are just the big picture overview to get you started. You need a step-by-step ACTION PLAN to apply these principles into a simple & easy to follow routine.

You can have all the "theory" in the world... Theory without concrete directions (recipes, meal timing layouts, grocery lists) = slow results.

1-daymp-men-2015-200Download your free copy of our 1-Day Healthy Weight Loss Meal Plan For Men that will get you started with the exact recipes, meal timing, and proper action steps to lose weight fast his week - the healthy way.
If you want a completely laid out step-by-step meal plan + workout designed to help you lose fat fast without feeling hungry or restricted, then check out our proven Fit Father 30-Day Weight Loss Program.

That's it! You've completed this healthy weight loss meal plan for men guide!

AB-doc-bottom-pages-ffpI'm really happy to help you with this page. Thank you for being the type of guy to read this guide to the end. It says a lot about the quality of you as a man. I'm looking forward to helping you with your health & fitness goals.

If you found this valuable, please use the social media buttons on the left of this page to share this with your friends & family, so we can get this important info out to more people!