Meal Plan for an Average Male
The following example meal plan has been designed for an 'average' male. It's nutritionally balanced to suit a young adult male who has a sedentary job and weighs 70-75kg, and he should maintain his weight on this. Obviously this is a hypothetical male, so like all plans, it is merely an example and needs to be adapted to suit an individual's own lifestyle, daily routine and nutritional requirements. Use this to give you an idea of what are healthy nutritious foods to include, but don't forget to vary your food choices and to drink plenty of water through the day.
Breakfast
High fibre cereal (like Weetabix, bran flakes, Shreddies, muesli, porridge, etc) + 200ml skimmed milk + 1 tsp sugar
200ml fruit juice
Mug tea/coffee
Lunch
Sandwich: 2 slices
granary bread + olive oil-based spread + slice chicken/ham
or tuna in low fat natural yoghurt
or smoked salmon
Mixed salad
Low fat / low sugar yoghurt
Drink
Mid-afternoon
2 oatcakes
Item fruit
Drink
Evening Meal
180g chicken breast
or 200g white fish
or 180g lean meat and 3-4 tblsp
basmati rice or 2 cupfuls cooked pasta
or 1 medium potato
and loads of veg
or large salad
Evening
Drink
2-3 oatcakes + low fat soft cheese
Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.