» »

Men's diet for maintaining weight

DESCRIPTION

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2014-04-23

All articles by the author ➤

Number of meals: 5

Ratio of Proteins, Fats, and Carbohydrates (grams): 29% | 17% | 54%

Dear men, today we will not discuss how to lose weight and what needs to be done for that. This article is for those who want to maintain their current weight or keep off newly acquired weight. And this is the most important thing—maintaining results!

Below, I present to you a diet in the form of a very convenient calculator. Here, you can find options for breakfasts, lunches, dinners, and snacks with calculated calories, fats, proteins, and carbohydrates. Each dish in this menu has several alternatives, allowing you to significantly expand your daily diet options.

For greater accuracy, you need to enter your data: weight, age, type of activity, and level of physical activity, and the calculator will give you the required macronutrients, calories, and portion sizes. This menu is averaged; however, it will help you get oriented in creating your meal plan. If you wish, you can order the creation of an individual menu by clicking the "order a diet for yourself" button on the panel below.

If necessary, you can add any products to the specified meals. However, you must not exceed the allowable daily amount of kcal and fats.

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. Classic cottage cheese 5% fat content with sour cream and sugar
    2.  
     
    Composition per 100 grams
    Proteins16 gr (lots)
    Fats9 gr (average)
    Carbohydrates14 (average)
    Caloric content201 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
  2. Hot sandwich with «Russian» cheese and tomato
    3.  
     
    Composition per 100 grams
    Proteins8 gr (average)
    Fats9 gr (average)
    Carbohydrates24 (lots)
    Caloric content209 kcal (average)
    Analogues:
    Hot sandwich with «Kastromsky» cheese
    Hot sandwich with «Dutch» cheese and Georgian sauce
    Sandwich with sweet pepper and «Poshekonsky» cheese
    Sandwich with cucumber and Swiss cheese
  3. Black tea with sugar substitute
    4.  
     
    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
    Black tea without sugar

First snack

  1. Activia Drinking Yogurt
    2.  
     
    Composition per 100 grams
    Proteins3.8 gr (little)
    Fats2.9 gr (little)
    Carbohydrates14 gr (average)
    Caloric content97 kcal (low)
    Analogues:
    Fruit yogurt 3.2%
    Rastishka yogurt
    Active yogurt with bran and grains
  2. Rye crispbreads
    3.  
     
    Composition per 100 grams
    Proteins9 gr (average)
    Fats2 gr (little)
    Carbohydrates66 gr (very much)
    Caloric content320 kcal (high)
    Analogues:
    Whole grain crispbreads
    Rice crispbreads
    Buckwheat crispbreads
    Air crispbreads
  3. Orange
    4.  
     
    Composition per 100 grams
    Proteins0.8 gr (little)
    Fats0 gr
    Carbohydrates8.5 gr (little)
    Caloric content37 kcal (low)
    Analogues:
    Mandarin
    Plum
    Grapefruit
    Pineapple
    Berries

Lunch

  1. Pea soup
    2.  
     
    Composition per 100 grams
    Proteins4.4 gr (little)
    Fats2.4 gr (little)
    Carbohydrates9 gr (little)
    Caloric content75 kcal (low)
    Analogues:
    Bean soup
    Lentil soup
    Rice soup
    Wheat soup
  2. Bread with bran
    3.  
     
    Composition per 100 grams
    Proteins7.5 gr (average)
    Fats1.3 gr (little)
    Carbohydrates45.2 gr (very much)
    Caloric content227 kcal (average)
    Analogues:
    Rye-wheat bread
    Wheat bread
    Oat bread
  3. Braised beef with vegetables in its own juice
    4.  
     
    Composition per 100 grams
    Proteins12 gr (average)
    Fats7.4 gr (average)
    Carbohydrates4.3 gr (little)
    Caloric content130.5 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
  4. Pasta without oil
    5.  
     
    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!
  5. Cucumber, tomato, and herb salad with lemon juice
    6.  
     
    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

Second snack

  1. Curd cheese
    2.  
     
    Composition per 100 grams
    Proteins11 gr (average)
    Fats5 gr (little)
    Carbohydrates3.5 gr (little)
    Caloric content103 kcal (low)
    Analogues:
    Tofu cheese
    Ricotta cheese light
    Homemade cottage cheese «House in the Village»
  2. Bread with bran
    3.  
     
    Composition per 100 grams
    Proteins7.5 gr (average)
    Fats1.3 gr (little)
    Carbohydrates45.2 gr (very much)
    Caloric content227 kcal (average)
    Analogues:
    Rye-wheat bread
    Wheat bread
    Oat bread
  3. Sweet pepper
    4.  
     
    Composition per 100 grams
    Proteins1.3 gr (little)
    Fats0 gr
    Carbohydrates7.2 gr (little)
    Caloric content26 kcal (low)
    Analogues:
    Spinach
    Radish
    Eggplant
    Carrot

Dinner

  1. Steamed salmon with soy sauce and spices
    2.  
     
    Composition per 100 grams
    Proteins18 gr (lots)
    Fats15 gr (average)
    Carbohydrates0 gr
    Caloric content200 kcal (average)
    Analogues:
    Fatty fish poached in soy sauce without oil
    Steamed trout with herbs and ginger
  2. Boiled white rice without oil
    3.  
     
    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
    Boiled brown rice without oil
  3. Black tea without sugar
    4.  
     
    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»
  4. Oatmeal cookies with strawberries
    5.  
     
    Composition per 100 grams
    Proteins4.6 gr (little)
    Fats3 gr (little)
    Carbohydrates24.5 gr (lots)
    Caloric content144 kcal (average)
    Analogues:
    Dietary buckwheat cookies
    Cookies with dried fruits
    Nut cookies with berries
    Chocolate oatmeal cookies with coconut topping
Data deleted
You have not specified all parameters
Are you sure you want to delete?
YES NO
SIMILAR DIETS
COMMENTS