Men's maintenance diet with three meals a day

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2016-12-04

Number of meals: 3

Ratio of Proteins, Fats, and Carbohydrates (grams): 28% | 17% | 55%

Maintaining your current body weight is the simplest task in nutrition. There’s no need to restrict carbohydrates and fats as you would for weight loss. And there's no need to cram a huge amount of carbohydrates and proteins as you would when gaining muscle. However, even with such a straightforward task, there are some nuances. Specifically:

The amount of protein should be approximately 1.5 grams per kg of body weight. Some may even get by with just one gram. For fats, 1 gram per kg is quite sufficient. As for carbohydrates, it’s about 3-3.5 grams per kg of body weight. This is roughly how everything is distributed in this diet.

Features of this diet

1. You will need to eat only 3 times a day. On one hand, this is convenient, but on the other hand, you will have to eat quite a lot of food at once. If you can afford to eat more frequently, then check out this diet instead. Eating 3 times a day is convenient and relatively acceptable, but not ideal.

2. All dishes are made from simple ingredients that are not difficult to prepare. Moreover, most cafeterias serve them, so you won’t have to stress too much about cooking.

3. Carbohydrates are distributed throughout the day, but there are more in the first half. Both complex and simple carbohydrates are included.

4. The main sources of protein are meat (chicken), eggs, and cottage cheese. These are inexpensive and readily available products.

This is a straightforward diet. It can be used for a lifetime. To diversify it, you can use the "analogues" buttons. You can also replace dishes with others. Remember, the key is the total calorie intake for the day and the ratio of proteins, fats, and carbohydrates. You can also break meals into smaller portions if conditions allow. Good luck!

When compiling the material, the following recommendations were used:
1. Rospotrebnadzor: RECOMMENDATIONS FOR CITIZENS: healthy eating
2. World Health Organization: Healthy diet

Scrambled eggs with tomatoes and fried onions

Composition per 100 grams

Proteins	9 gr (average)
Fats	8 gr (average)
Carbohydrates	2.5 gr (little)
Caloric content	118 kcal (low)

Analogues:
Vegetable sauté topped with poached egg
Fried eggs with cottage cheese and vegetables
Boiled eggs with vegetables and cottage cheese
Tortilla with ricotta, tomatoes, and herbs

Rye-wheat bread

Composition per 100 grams

Proteins	7.5 gr (average)
Fats	1.3 gr (little)
Carbohydrates	45.2 gr (very much)
Caloric content	227 kcal (average)

Analogues:
Bread with bran
Wheat bread
Oat bread

Pancakes with jam / jelly / syrup / honey

Composition per 100 grams

Proteins	2 gr (little)
Fats	3 gr (little)
Carbohydrates	34 gr (very much)
Caloric content	170 kcal (average)

Analogues:
Pancakes with jam, jelly, syrup, honey
Pancakes with honey, syrup, jam, jelly

Black tea with milk and sugar

Composition per 100 grams

Proteins	1.4 gr (little)
Fats	1.3 gr (little)
Carbohydrates	7 gr (little)
Caloric content	46 kcal (low)

Analogues:
Green tea with milk and sugar
Coffee with milk and sugar
Chicory with milk and sugar
Fruit tea with milk and sugar

Braised beef with vegetables in its own juice

Composition per 100 grams

Proteins	12 gr (average)
Fats	7.4 gr (average)
Carbohydrates	4.3 gr (little)
Caloric content	130.5 kcal (average)

Analogues:
Grilled beef with vegetables
Braised chicken (excluding breast) with onions and carrots
Rabbit in tomato sauce
Salmon in marinade with sweet pepper
Turkey goulash in its own juice without oil, with onions and soy sauce

Cucumber, tomato, and herb salad with lemon juice

Composition per 100 grams

Proteins	1 gr (little)
Fats	0 gr
Carbohydrates	2.5 gr (little)
Caloric content	14 kcal (low)

Analogues:
Fresh vegetable platter
Sauerkraut salad without oil
Fresh cabbage and cucumber salad
Sweet pepper, onion, and herb salad

Marshmallows

Composition per 100 grams

Proteins	1.2 gr (little)
Fats	0 gr
Carbohydrates	78 gr (very much)
Caloric content	317 kcal (high)

Analogues:
Marmalade
Fruit pastila
Rahat-lukum
Homemade marshmallows
Fruit jelly

Dried fruit compote

Composition per 100 grams

Proteins	0.5 gr (little)
Fats	0 gr (little)
Carbohydrates	4 gr (little)
Caloric content	18 kcal (low)

Analogues:
Rosehip tea without sugar
Fruit and berry compote

Kharcho soup with chicken meat

Composition per 100 grams

Proteins	3.5 gr (little)
Fats	4.6 gr (little)
Carbohydrates	5.7 gr (little)
Caloric content	79 kcal (low)

Analogues:
Kharcho soup with beef meat
Kharcho soup with turkey meat
Kharcho soup with lean lamb meatv

Bread with bran

Composition per 100 grams

Proteins	7.5 gr (average)
Fats	1.3 gr (little)
Carbohydrates	45.2 gr (very much)
Caloric content	227 kcal (average)

Analogues:
Rye-wheat bread
Wheat bread
Oat bread

Fat-free cottage cheese with sour cream and sugar

Composition per 100 grams

Proteins	16 gr (lots)
Fats	5.8 gr (average)
Carbohydrates	14 (average)
Caloric content	172 kcal (average)

Analogues:
Fat-free cottage cheese with sour cream and jam (jelly)
Fat-free cottage cheese with sour cream and honey
Fat-free cottage cheese with sour cream and dried fruits

Coffee with milk without sugar

Composition per 100 grams

Proteins	1.4 gr (little)
Fats	1.3 gr (little)
Carbohydrates	2.4 gr (little)
Caloric content	26 kcal (low)

Analogues:
Green tea with milk without sugar
Black tea with milk without sugar
Chicory with milk without sugar
Fruit tea with milk without sugar
All the same with the substitute «Fit Parade»

1. Men's diet for maintaining weight