Diets To Help Build Muscle And Burn Fat

Image: courtesy World Obesity Federation

Congratulations – you have found the best four-week weight-loss meal plan for men on the internet! No need to thank us, especially since we didn't do the hard work putting it together. Thank award-winning dietitian Azmina Govindji, who has not only chosen delicious meals for breakfast, lunch and dinner, plus snacks, she's also kept to a daily 1,800-calorie limit.

Impressive stuff, but not as impressive as doing all that while also making sure that, on average, this meal plan meets the main dietary recommendations. So that's recommended daily allowances of fat, saturates, fibre and salt, as well as recommended daily requirements of most minerals and vitamins. And of course, you'll (finally) be eating at least five portions of fruit and veg a day.

Govindji has also kept the calorie content of your breakfast, lunch and dinner in a similar ratio to Public Health England's 400-600-600 calorie guidelines, so you'll become accustomed to that pattern of eating and will find it easier to continue in the same vein after the four-week period is up.

If this all sounds too good to be true, let us reassure you that you can trust this meal plan because Govindji is a dietitian. As we've explained elsewhere, that's a protected term and means Govindji is governed by an ethical code and her work is regulated by law. Govindji has also worked for the NHS, was chief dietitian at Diabetes UK and has worked with BAME communities on behalf of Public Health England.

So will you lose weight if you follow it? We're confident you will, and thanks to the extra fibre you'll be eating, the likelihood is you won't feel ravenous for 28 long days either.

Four-Week Weight-Loss Meal Plan For Men

This meal plan allows for 100ml of semi-skimmed or 1% fat milk a day to drink or use in tea and coffee (see below), as well as a daily allowance of 2tsp (10g) of reduced-fat spread to use for bread rolls, toast, sandwiches, baked potatoes or to melt over vegetables.

Drinks-wise, you can glug down unlimited water (of course), sugar-free soft drinks, tea and coffee. If you take your hot beverage with milk, note that you should draw from your milk allowance above.

The plan also allows for up to five other drinks per week, as follows:

Milk-based coffees should be skinny latte or similar, about 100 calories.
Alternatively, alcoholic drinks providing about one unit of alcohol can be included (a maximum of five units over the week); for example a small (125ml) glass of wine, a half pint of 4% alcohol lager or cider, or a single measure of spirits with no added sugary mixer.

If you're vegetarian or vegan, fortified plant-based drinks such as soya, oat or almond milk alternative can be substituted for semi-skimmed milk. Check the label and make sure it has added calcium, iodine, vitamin D and vitamin B12.

Vegetarian or vegan alternatives to meat and cheese can also be substituted. For example, try tofu, Quorn or soya mince, and vegan alternatives to cheese (although note that cheese substitutes will not give you the nutrients found in dairy).

If you need a break from cooking occasionally, it's fine to swap in a ready meal from a healthier eating range or a healthier takeaway option. Choose "lighter" dishes if these are available, or if nutritional information is provided, aim for about 500 calories. Avoid deep-fried dishes and creamy curries. Good options include wraps filled with extra salad, standard burgers without mayo and cheese, and "lighter" pizzas with lots of vegetable toppings and less cheese.

Feel free to swap breakfast, lunch and dinner options between days to suit. Make sure you choose a swap with a similar calorie content.
Snack suggestions, particularly fruit and yogurt, can be incorporated into one of the meals if you prefer.

Pack sizes vary by retail outlet, but this plan and the nutritional information is based on a salmon fillet of 100g cooked weight, chicken breast of 120g cooked weight, 120g pot of yogurt, 200g cans of beans and tomatoes, and drained weights of 60g (small) or 120g (medium) for canned tuna. For ease of use, the recipe suggestions include dry weights of grains like rice and pasta.

We've included some cooking directions, but if you're unsure, search the internet for similar recipes and the general method will become clear.

Week One: Monday

Breakfast: Vegan overnight oats (355 calories)

40g oats
150ml plant-based drink (eg almond drink)
1tbsp chia seeds
80g raspberries (or frozen mixed berries)
1tbsp almond butter

Combine the ingredients in a bowl before you go to bed and leave overnight in the fridge to set.

Lunch: Wholemeal bagel with chicken tikka and salad (525 calories)

120g chicken tikka
Tomato and red onion slices
Handful of baby spinach
1tsp reduced-fat mayonnaise

Dinner: Salmon and vegetable pasta (620 calories)

1 cooked salmon fillet
75g wholewheat pasta (dry weight)
2tbsp peas
60g broccoli
60g green beans
1tbsp medium-fat soft cheese
1tbsp milk
Chilli and chives to taste

This dinner supplies half your daily fibre target, about 40% of your recommended selenium and zinc needs, and over 70% of your recommended vitamin D intake. Oily fish like salmon contain omega-3 fatty acids – we should all be eating a portion a week.

Snacks: 1 digestive biscuit. Small (80g) bowl of melon, pineapple and mango pieces. 100 calories

Week One: Tuesday

Breakfast: Avocado and egg on toast (345 calories)

½ avocado
1 egg, poached
1 thick slice of seeded toast

Lunch: Tomato soup, and toasted cheese and mushroom sandwich (490 calories)

½ carton chilled or canned shop-bought tomato soup
2 thick slices wholemeal bread
2tbsp grated mozzarella
2 sliced mushrooms

Dinner: Chicken fajitas (525 calories)

1 chicken breast
½ pepper
1 small onion
2tsp oil for frying
fajita seasoning to taste
2 medium wholemeal tortilla wraps
1tbsp shop-bought salsa

Snacks: Strawberry and banana smoothie made with low-fat yogurt and milk (150ml). Small cereal bar. 190 calories

Week One: Wednesday

Breakfast: Cereal (310 calories)

2 wheat biscuits
100ml semi-skimmed milk
4 dried apricots
1tbsp flaked almonds

This breakfast provides over 70% of your daily iron needs.

Lunch: Ham or turkey salad sandwich (470 calories)

2 thick slices of seeded bread
1 slice of ham or turkey
1tsp mustard
1 tomato and a handful of salad leaves
Small bag (25g) of baked crisps
Apple

Dinner: Tomato and spinach dhal (525 calories)

50g red lentils
Small can of chopped tomatoes
Handful of baby spinach
1 small onion
2tsp oil
Garlic
Ginger
Spices
Plain chapati

This powerful dish provides your daily iron in one meal and pairs it with lots of vitamin C which helps absorption of iron from vegetarian foods.

Snacks: Handful of cashew nuts. Pear. 250 calories

Week One: Thursday

Breakfast: Peanut butter and banana bagel (400 calories)

1tbsp peanut butter
1 wholemeal bagel
Small banana, sliced

Lunch: Tuna and sweetcorn baked potato (485 calories)

1 large baked potato
1 medium can of tuna
1 heaped tbsp reduced-fat mayonnaise
2tbsp sweetcorn
Mixed salad

You've just ticked off all of your recommended selenium intake in one meal. Give yourself a pat on the back.

Dinner: Turkey meatballs (495 calories)

4 turkey meatballs
125g homemade or bought tomato sauce
Wholemeal spaghetti (75g dry weight)
Green salad

This meal has over half of your daily recommended intake of zinc.

Snacks: Small pot of low-fat fruit yogurt. 1tbsp sunflower seeds. 190 calories

Week One: Friday

Breakfast: Green smoothie (330 calories)

Large handful of kale or spinach
1 small banana
2tbsp oats
150ml (or to taste) plant-based drink (eg almond)
1tbsp almond butter

Lunch: Egg mayonnaise bap (475 calories)

1 large egg
1tbsp reduced-fat mayonnaise
Handful of baby spinach
1 large wholemeal bap
Cherry tomatoes
Cucumber sticks
Small pot of low-fat fruit yogurt (for dessert)

The egg and yogurt both contain iodine, providing almost three-quarters of the recommended intake. Eggs are one of the few sources of vitamin D in the diet and this meal provides 20% of the recommended intake.

Dinner: Spicy cod and vegetable parcel (500 calories)

1 cod fillet
1 carrot
½ pepper
A few mangetout, cut into thin strips
1tsp reduced-salt soy sauce
1tsp sesame oil
Ginger, chopped
Chilli, sliced
60g wholegrain rice (dry weight)
Scoop of frozen yogurt (for dessert)

Bake the cod in a foil parcel with the other ingredients, cutting the vegetables into thin strips.

Snacks: Slice of toasted seeded bread with yeast extract. Handful of peanuts and raisins. 275 calories

Week One: Saturday

Breakfast: Scrambled egg on toast with sautéed mushrooms (365 calories)

1 egg
1 thick slice wholemeal toast
100g mushrooms
1tsp oil

Lunch: Roasted veg wrap (510 calories)

1 large wholemeal wrap
2tbsp reduced-fat hummus
100g roasted vegetables
Handful of rocket
Handful of mixed nuts and raisins

Dinner: Takeaway or ready meal

Take a break from cooking and choose a healthier takeaway option like a grilled chicken burger, wrap or "lighter" pizza, or have a ready meal from a healthier-eating range. Aim for about 500 calories.

Snacks: 2tbsp low-fat plain yogurt with 80g mixed fresh fruit. Small bag (14g) of lightly salted popcorn. 160 calories

Week One: Sunday

Breakfast: Cereal (325 calories)

3 handfuls no-added-sugar muesli
100ml semi-skimmed milk
Banana

Lunch: French-bread pizza (495 calories)

15cm-long piece of baguette
2tbsp passata
½ pepper, chopped
2 sliced mushrooms
1tbsp sweetcorn
3tbsp reduced-fat grated cheese
Mixed salad

Slice the baguette lengthways, spread on the passata, add the toppings and cheese, and grill. Serve with crisp salad.

Dinner: Steak (520 calories)

1 lean beef fillet steak, grilled
1 large baked potato
80g baby sweetcorn
80g mangetout

Snacks: 1tbsp reduced-fat hummus and 2 celery sticks. Handful of grapes. 1 chocolate digestive biscuit. 210 calories

Week Two: Monday

Breakfast: Beans on toast (360 calories)

Small can or pot of baked beans
1 thick slice of seeded toast
150ml glass of orange or other pure fruit juice

Lunch: Chicken and avocado wrap (505 calories)

1 large wholemeal wrap
1 cooked chicken breast
½ avocado
½ pepper

Dinner: Vegetarian spaghetti bolognese (545 calories)

125g Quorn (or other plant-based) mince
Small can of chopped tomatoes
1 small onion
6 mushrooms
1tbsp oil
Garlic, to taste
Mixed herbs
75g wholewheat spaghetti (dry weight)

Snacks: 1 small pot of low-fat fruit yogurt. 1 apple. 150 calories

Week Two: Tuesday

Breakfast: Cereal (315 calories)

3 handfuls of multigrain flakes (eg Special K)
100ml semi-skimmed milk
4 dried prunes
1tbsp mixed nuts

Lunch: Tomato soup, and toasted cheese and mushroom sandwich (490 calories)

½ carton chilled or canned shop-bought tomato soup
2 thick slices wholemeal bread
2tbsp grated mozzarella
2 sliced mushrooms

Dinner: Pan-fried mackerel and new potatoes (525 calories)

1 mackerel fillet
1tsp oil, for frying
175g crushed new potatoes
80g green beans
80g tenderstem broccoli
Small pot of low-fat fruit yogurt (for dessert)

We should be eating one portion a week of oily fish like mackerel, which contains omega-3 fatty acids. This meal also provides over 60% of your daily vitamin D needs.

Snacks: Two-finger chocolate-covered wafer. Handful of grapes. 175 calories

Week Two: Wednesday

Breakfast: Salmon and cream cheese bagel (325 calories)

1 wholemeal bagel
1tbsp medium-fat soft cheese
30g smoked salmon
6 cherry tomatoes

Lunch: Egg mayonnaise bap (475 calories)

1 large egg
1tbsp reduced-fat mayonnaise
Handful of baby spinach
1 large wholemeal bap
Cherry tomatoes
Cucumber sticks
Small pot of low fat-fruit yogurt

The egg and yogurt both contain iodine, and this lunch provides almost three-quarters of the recommended daily intake. Eggs are also one of the few dietary sources of vitamin D and this meal provides 20% of the recommended intake.

Dinner: Turkey chilli con carne (550 calories)

125g turkey mince
Small can of chopped tomatoes
2tbsp canned red kidney beans
1 small onion
1tsp oil, for frying
Garlic, to taste
Chilli powder
60g wholegrain rice (dry weight)

Snacks: 1 orange. Handful of peanuts. 240 calories

Week Two: Thursday

Breakfast: Scrambled eggs, mushrooms and toast (345 calories)

1 egg
1 thick slice of wholemeal toast
100g mushrooms sautéed in 1tsp oil

Lunch: Tomato and mozzarella salad (520 calories)

2 tomatoes
1 small red onion
Basil
60g reduced-fat mozzarella
1tbsp balsamic vinegar
1tbsp olive oil
1 ciabatta roll

Dinner: Spicy mixed bean wrap (505 calories)

1 large wholemeal wrap
1 small onion
½ can mixed beans
1tbsp tomato puree
Fajita seasoning to taste
1tsp oil, for frying
Handful of mixed leaves
1tbsp grated reduced-fat cheese

Round off the meal with an apple and 1tsp peanut butter.

Snacks: 7 strawberries and 1tbsp 0% fat Greek yogurt. 1tbsp pumpkin seeds. 150 calories

Week Two: Friday

Breakfast: Cereal (335 calories)

2 shredded wheat
100ml semi-skimmed milk
½ nectarine
Approx 10 raspberries
1tbsp sunflower seeds

Lunch: Minestrone (520 calories)

½ carton chilled or canned shop-bought minestrone soup
1 ciabatta roll
1 apple
1 small cereal bar

Dinner: Jerk-style chicken (545 calories)

1 chicken breast
1tsp oil
1tsp honey
1tsp jerk seasoning
2 handfuls skin-on potato wedges
1 corn on the cob

Mix the honey, oil and jerk seasoning, then brush on the chicken breast and cook under the grill.

Snacks: 2 dried apricots and 5 almonds. Carrot and cucumber sticks. 125 calories

Week Two: Saturday

Breakfast: Avocado and egg on toast (345 calories)

½ avocado
1 egg, poached
1 thick slice of seeded toast

Avocados contain healthier unsaturated fats – this breakfast contains more than 40% of the recommended intake of monounsaturated fat.

Lunch: Falafel-filled pitta (500 calories)

2 wholemeal pitta breads
4 falafels
Shredded lettuce
Grated carrot
Drizzle of sweet chilli sauce

This healthy lunch provides more than half of your recommended fibre intake and nearly two-thirds of your daily iron recommendation.

Dinner: Tuna pasta bake (565 calories)

1 medium can of tuna
125g shop-bought tomato sauce
6 mushrooms
1tbsp sweetcorn
75g wholewheat pasta (dry weight)
1tbsp grated reduced-fat cheddar

Serve with a green salad.

Tuna is high in selenium and this meal provides all of your recommended selenium intake, as well as more than half of your recommended fibre intake.

Snacks: 2tbsp low-fat plain yogurt with 80g mixed fresh fruit. 1 digestive biscuit. 155 calories

Week Two: Sunday

Breakfast: Overnight oats (360 calories)

40g oats
100ml semi-skimmed milk
2tbsp low-fat yogurt
1tbsp dried fruit (or a handful of chopped fresh fruit)
1tsp chopped walnuts (or other nuts)

Lunch: French-bread pizza (495 calories)

15cm-long piece of baguette
2tbsp passata
½ pepper, chopped
2 sliced mushrooms
1tbsp sweetcorn
3tbsp reduced-fat grated cheese
Mixed salad

Slice the baguette lengthways, spread on the passata, add the toppings and cheese, and grill. Serve with crisp salad.

Dinner: Turkey burger (525 calories)

1 turkey steak, grilled
Toppings: lettuce, tomato and onion
1 heaped tsp relish
1 medium wholemeal roll
Sweet potato wedges (made with 1 potato and 1tsp oil)
1tbsp peas
1tbsp sweetcorn

Snacks: 1 oatcake spread with 1tsp medium-fat soft cheese and a few grapes. 1 thin slice fruit loaf with fat spread from allowance. 200 calories

Week Three: Monday

Breakfast: French toast (360 calories)

1 egg
2tbsp milk
1tsp oil
2 slices wholemeal bread
80g mixed berries

Lunch: Salmon and potato salad (500 calories)

1 fillet baked salmon
175g cooked new potatoes
1tbsp reduced-fat mayonnaise (for dressing)
1tbsp 0%-fat Greek yogurt (for dressing)
1tsp mustard (for dressing)
Handful of baby spinach
Handful of cucumber, chopped
Handful of celery, chopped
Chives
Handful of grapes (for dessert)

Dinner: Pork stir-fry and noodles (545 calories)

1 lean pork steak
160g stir-fry vegetables (baby sweetcorn, mange tout, pepper, carrot etc)
2tsp oil
2tbsp shop-bought stir-fry sauce
1 nest of wholewheat noodles

This meal provides over half of your daily needs of iron, selenium and zinc.

Snack: 1tbsp tzatziki and ½ wholemeal pitta bread. 1tbsp raisins or sultanas. 180 calories

Week Three: Tuesday

Breakfast: Salmon and cream cheese bagel (325 calories)

1 wholemeal bagel
1tbsp medium-fat soft cheese
30g smoked salmon
6 cherry tomatoes

Lunch: Harissa chickpea couscous salad (550 calories)

Small can of chickpeas
½ pepper
2 spring onions
2 ready-to-eat dried apricots
60g couscous (dry weight)
1tsp harissa paste
1tbsp oil
Coriander, chopped

Dinner: Kebabs (550 calories)

1 chicken breast
½ pepper
1 small onion
1tsp oil
2 handfuls skin-on potato wedges
1 corn on the cob

Snack: 2tbsp low-fat plain yogurt with 80g mixed fresh fruit. Small bag (14g) of lightly salted popcorn. 160 calories

Week Three: Wednesday

Breakfast: Green smoothie (330 calories)

Large handful of kale or spinach
1 small banana
2tbsp oats
150ml (or to taste) plant-based drink (eg almond)
1tbsp almond butter

Lunch: Spicy mixed bean wrap (495 calories)

1 large wholemeal wrap
1 small onion
1tsp oil
½ can mixed beans
1tbsp tomato purée
Fajita seasoning, to taste
Handful of mixed leaves
1tbsp grated reduced-fat cheese
Pear (for dessert)

Fry the onion, then add the mixed beans, tomato purée and fajita seasoning and simmer, before assembling your wrap.

Dinner: Mushroom gnocchi (525 calories)

½ pack gnocchi
2tbsp peas
10 mushrooms, sautéed
1tsp oil
Garlic, to taste
2 slices garlic bread

Snack: 7 strawberries and 1tbsp 0% fat Greek yogurt. Small cereal bar (30g). 165 calories