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Men's three-meal diet for weight loss

DESCRIPTION

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2016-07-25

All articles by the author ➤

Number of meals: 3

Ratio of Proteins, Fats, and Carbohydrates (grams): 37% | 9% | 54%

We all know that the more frequently we eat, the more energetically our metabolism works. But what should those do who, due to work schedules or other reasons, cannot afford to eat five to six times a day? There is a solution: keep the main meals—breakfast, lunch, and dinner—but these meals should be strictly timed and balanced regarding all food components.

In this article, I will discuss how to lose weight with three meals a day. Below, I have created a sample menu for the main meals, each of which has several alternatives, and you can choose the option you like for breakfast, lunch, or dinner.

The entire daily menu is structured in a calculator form, where you can enter all the necessary data, and it will provide the required amount of kcal and macronutrients (proteins, fats, carbohydrates), as well as portion sizes for this diet. Of course, this diet is averaged, but it will help you get oriented at the start.

I would like to point out that all food items are considered in their ready-to-eat form. For example, 100 g of buckwheat means exactly 100 g of cooked buckwheat groats, and so on.

1. If necessary, you can add something to the diet, such as small amounts of sweets (up to 200 kcal), but you must remain within the boundaries calculated for macronutrients and kcal.

2. You should drink at least 1.5 liters of pure water per day, not counting tea and coffee.

As you can see, to lose weight, fasting is not necessary. On the contrary, the more varied your menu is while losing weight, the faster and more enjoyable the process will be, even with three meals a day. I hope my article will be helpful to you.

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

PORTION SELECTION
DIET

Breakfast

  1. Oatmeal porridge with butter
    2.  
     
    Composition per 100 grams
    Proteins6 gr (little)
    Fats2 gr (little)
    Carbohydrates25 gr (lots)
    Caloric content132 kcal (average)
    Analogues:
    Oatmeal porridge with 2.5% milk without sugar
    Oatmeal porridge with 5 g of vegetable oil without sugar
    Oatmeal porridge with butter or milk and the sugar substitute «Fit Parade»
    Millet porridge with butter
    Wheat porridge with butter
    Pearl barley porridge with butter
    Barley porridge with butter
  2. Fat-free cottage cheese with sour cream and fruits without sugar
    3.  
     
    Composition per 100 grams
    Proteins8 gr (average)
    Fats5 gr (little)
    Carbohydrates10 gr (little)
    Caloric content117 kcal (low)
    Analogues:
    Fat-free cottage cheese with sour cream and berry mix without sugar
    Fat-free cottage cheese with fruits / berries with sugar substitute
  3. Apples
    4.  
     
    Composition per 100 grams
    Proteins0.4 gr (little)
    Fats0 gr
    Carbohydrates11.2 gr (average)
    Caloric content46 kcal (low)
    Analogues:
    Plums
    Peaches
    Apricots
    Pear
    Pineapple
    Gooseberry
  4. Black tea with sugar
    5.  
     
    Composition per 100 grams
    Proteins0 gr
    Fats0 gr
    Carbohydrates10 gr (little)
    Caloric content40 kcal (low)
    Analogues:
    Coffee with sugar
    Rosehip tea
    Chicory
    Hibiscus tea
    Fruit tea

Lunch

  1. Chicken meatballs with tomato sauce
    2.  
     
    Composition per 100 grams
    Proteins21 gr (very much)
    Fats1.5 gr (little)
    Carbohydrates7 gr (little)
    Caloric content123 kcal (average)
    Analogues:
    Turkey meatballs with tomato sauce
    Rabbit meatballs in tomato sauce
    Beef meatballs with tomato sauce
  2. Pasta without oil
    3.  
     
    Composition per 100 grams
    Proteins7 gr (little)
    Fats2 gr (little)
    Carbohydrates18 gr (average)
    Caloric content112 kcal (low)
    Analogues:
    There are no alternatives for this dish!
  3. Shrimp salad
    4.  
     
    Composition per 100 grams
    Proteins7 gr (average)
    Fats2 gr (little)
    Carbohydrates4 gr (little)
    Caloric content62 kcal (low)
    Analogues:
    Seafood cocktail salad
    Squid salad
    Tuna salad
    Tiger shrimp salad
    Crab meat salad
  4. Black tea without sugar
    5.  
     
    Composition per 100 grams
    Proteins0 gr
    Fats0 gr
    Carbohydrates0 gr
    Caloric content0 kcal
    Analogues:
    Green tea without sugar
    Rosehip tea without sugar
    Coffee without sugar
    All the same with the substitute «Fit Parade»

Dinner

  1. Baked chicken breast with vegetables
    2.  
     
    Composition per 100 grams
    Proteins8 gr (average)
    Fats3 gr (little)
    Carbohydrates4 gr (little)
    Caloric content75 kcal (low)
    Analogues:
    Baked chicken casserole with broccoli
    Chicken rolls with cottage cheese and cheese filling
    Braised turkey with vegetables
  2. Cucumber, tomato, and herb salad with lemon juice
    3.  
     
    Composition per 100 grams
    Proteins1 gr (little)
    Fats0 gr
    Carbohydrates2.5 gr (little)
    Caloric content14 kcal (low)
    Analogues:
    Fresh vegetable platter
    Sauerkraut salad without oil
    Fresh cabbage and cucumber salad
    Sweet pepper, onion, and herb salad
  3. Boiled brown rice without oil
    4.  
     
    Composition per 100 grams
    Proteins3 gr (little)
    Fats0.5 gr (little)
    Carbohydrates23 gr (lots)
    Caloric content109 kcal (low)
    Analogues:
    Wild rice without oil
    Marbled rice without oil
    White rice without oil
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