DIENT PLANS FOR MEN AND WOMEN
Weight Loss Diet for Men
🎯 Goal: Fat loss while preserving muscle mass
📊 Calorie Target:
Typically 1800–2200 kcal/day for weight loss (varies by height, weight, and activity level)
💪 Macros:
Protein: 30–40% (helps maintain muscle)
Carbs: 30–40% (mostly complex carbs)
Fats: 20–30% (healthy fats only)
🥗 Sample Weight Loss Meal Plan for Men (~2000 kcal)
Breakfast
3 boiled or scrambled eggs
1 slice whole-grain toast
1 avocado
Black coffee or green tea
Calories: ~450
Snack
Greek yogurt (plain, non-fat) + almonds (10–12)
Calories: ~200
Lunch
Grilled chicken breast (150g)
Quinoa (¾ cup cooked)
Steamed spinach or kale
Olive oil drizzle
Calories: ~500
Snack (Pre-workout or mid-afternoon)
Apple + 1 tbsp peanut butter or a protein shake
Calories: ~250
Dinner
Baked salmon (150g) or tofu
Roasted sweet potatoes (1 cup)
Broccoli or mixed vegetables
Calories: ~550 Sample Weight Gain Meal Plan for Men (~3200 kcal)
Breakfast
4 whole eggs + 2 egg whites
2 slices whole-grain toast + 1 tbsp peanut butter
1 banana
1 glass whole milk
Calories: ~700
Snack (Post-workout or mid-morning)
Protein shake with:
Whey protein
1 banana
½ cup oats
Peanut butter
Almond milk
Calories: ~600
Lunch
Grilled chicken or steak (200g)
Brown rice (1.5 cups)
Steamed broccoli
Olive oil drizzle
Calories: ~700
Snack
Greek yogurt with granola and mixed nuts
Calories: ~400
Dinner
Salmon (200g)
Sweet potatoes (1.5 cups)
Avocado (½)
Steamed greens
Calories: ~650
Evening Snack
Cottage cheese + berries or nut butter on toast
Calories: ~200–300
Weight Loss Diet for women
Breakfast
Greek yogurt (1 cup) with mixed berries (½ cup) and chia seeds (1 tbsp)
1 slice of whole-grain toast with avocado (¼ fruit)
Green tea or black coffee (no sugar)
Calories: ~350 kcal
Lunch
Grilled chicken breast (100–120g)
Mixed green salad with olive oil + lemon dressing
½ cup cooked quinoa or sweet potato
Steamed broccoli or other veggies
Calories: ~400 kcal
Snack
1 boiled egg or a handful of almonds (10–12)
Cucumber or carrot sticks
Calories: ~150 kcal
Dinner
Salmon (100–120g) or tofu
Cauliflower rice or zoodles
Roasted Brussels sprouts, spinach, or kale
Calories: ~450–500 kcal
Optional Evening Snack (if active or hungry)
Cottage cheese (½ cup) or a protein smoothie (low sugar, plant-based or whey protein)
Calories: ~100–200 kcal Ladies weight loss
Weight gain for women
Breakfast
3 scrambled eggs with spinach & cheese
2 slices whole-grain toast with peanut butter
1 banana
Glass of whole milk or smoothie
Calories: ~600 kcal
Snack
Greek yogurt (full-fat) with granola, nuts, and honey
Calories: ~300 kcal
Lunch
Grilled chicken or tofu (150g) with brown rice (1 cup) and stir-fried veggies
Olive oil drizzle on veggies
Calories: ~600 kcal
Snack
Protein smoothie with banana, oats, peanut butter, and protein powder
Calories: ~400 kcal
Dinner
Salmon or tempeh (150g), quinoa (¾ cup), avocado, roasted vegetables
Calories: ~500–600 kcal Ladies weight gain
Weight gain for men
Breakfast
4 whole eggs + 2 egg whites
2 slices whole-grain toast + 1 tbsp peanut butter
1 banana
1 glass whole milk
Calories: ~700
Snack (Post-workout or mid-morning)
Protein shake with:
Whey protein
1 banana
½ cup oats
Peanut butter
Almond milk
Calories: ~600
Lunch
Grilled chicken or steak (200g)
Brown rice (1.5 cups)
Steamed broccoli
Olive oil drizzle
Calories: ~700
Snack
Greek yogurt with granola and mixed nuts
Calories: ~400
Dinner
Salmon (200g)
Sweet potatoes (1.5 cups)
Avocado (½)
Steamed greens
Calories: ~650
Evening Snack
Cottage cheese + berries or nut butter on toast
Calories: ~200–300