The Best Weight Loss Diet Plan For Men (Free Plan + 7-Step Guide)
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...
- Give you FREE copy of my "1-Day Healthy Weight Loss Meal Plan For Men" PDF guide as a gift to welcome you to the Fit Father Project.
- 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?"
If 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...
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"...)
To dive right in, there are 3 Big Problems with nearly all diets you've tried in the past...
Problem #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...
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).
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...
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.
That 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…
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).
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.
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.
I call this concept "Building Perfect Plates." This powerful method has 3 rules:
- Fill 50% of your plate with veggies you love (preferably greens).
- Fill 25% of your plate with lean proteins (protein controls hunger).
- 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.
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
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.
As 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.
- Free-range eggs
- Proteins (ham, turkey, chicken sausage)
- Healthy fats (avocado, nuts, virgin coconut oil)
- Plant-based protein powders
- Fruit Juices & Fruit smoothies
- Bread & bagels (even whole grain)
- Cereals & Granola - all kinds
- Sugary oatmeals
Step #5: Avoid drinking "liquid calories." Stick to water, non-sweetened teas, & black coffee.
As we've discussed so far...
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...?
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.
Step #6: Plan to enjoy 1x "Free Meal" every 7-14 days depending on your body fat level...
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:"
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.
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.
If 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 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! You've completed this healthy weight loss meal plan for men guide!
I'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.
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