10 Days of Change: Men’s Diet Plan

by | Jul 13, 2022 | Food, Nutrition, Weight Loss | 0 comments

10 Days of Change: Men’s Diet Plan

Is your butt imprint on the couch starting to look a little too deep? Is your waistband getting a bit tight? Almost 40% of men are unhappy with their physical appearance including their weight and muscle size.

If you’re struggling to see the TV over your beer belly then it may be time for a serious lifestyle change. So where do you begin? Starting a men’s diet plan could be just what you need to turn your Dad bod into a Father figure.

Do you want to learn more about changing your lifestyle for the greater good? Read on to find out how you can go from zero to hero with a healthy meal plan.

Set Yourself Up for Success

Slow down, sailor! Before you begin your journey to the six pack of your dreams (no, not the Budweiser) you need to know a few things. These helpful tips will help you beat the bulge and keep it from ever coming back.

  • Drink water (and plenty of it)
  • Choose healthy fats over trans fats
  • Watch your portion sizes
  • Avoid eating in front of the TV (except on game days, right?)
  • Seek medical advice before starting any diet plans

You can use a calorie deficit calculator to find out how many calories you should be consuming to lose weight. Men who engage in moderately active lifestyles should consume 2,100 calories to achieve at least 1 pound loss per week. Set yourself some realistic and achievable weight goals to keep your weight loss sustainable.

Over the next 10 days, you can select meals from the planner that align with your calorie intake and weight loss goals. Try to stay active and drink plenty of water to help the pounds melt away.

Water bottle? Check. Nerves of steel?

We’ll work on that one. Let’s dive into the first day of the rest of your life! Let’s go, Bro!

Breakfast Options

They say that breakfast is the most important meal of the day. Evidence suggests that eating most of your calories at breakfast can help you lose weight. If you want to avoid overeating during the rest of your meals then you should eat a substantial breakfast.

Protein Packed Eggs on Toast

Poach one large egg with 1/2 avocado on wholewheat toast. Add cilantro and cherry tomatoes for an extra punch of flavor.

(345 calories, 12g protein)

Vegan/Veggie Alternative: scrambled tofu on wholewheat toast (288 calories, 24g protein)

Blueberry and Cinnamon Oatmeal

Blueberries are packed with vitamins and minerals including vitamin C and magnesium. Add half a cup of blueberries to half a cup of oats and mix with one cup of boiling water. When your oatmeal is ready you can add honey and cinnamon to your taste.

(253 calories, 9g protein)

Fluffy Banana Pancakes

Yes, you read that right. Pancakes for breakfast on a weight loss meal plan. Combine protein powder with bananas for a protein-packed treat. Drizzle with a little maple syrup or honey for a low-carb, wholesome meal.

(203 calories, 23g protein)

Egg and Vegetable Scramble

Stir up two eggs with your favorite veggies for a protein boost in the morning. Tomatoes, bell peppers, and mushrooms are all great mixed with eggs. Try scrambled tofu for a vegan substitute.

(263 calories, 16g protein)

Lunch Options

You don’t have to eat salad leaves for lunch to lose weight on this diet plan. Your lunch should provide the nutrients you need to get you through the afternoon without snacking too much. If you buy your lunch regularly then packing a lunch for work could help you lose body fat.

Chicken (or Veggie) Burgers

Aioli is a healthy alternative to mayonnaise. Try making a large batch that you can keep in your fridge to add to sandwiches and burgers throughout your meal plan.

Chicken burger and salad with sundried tomato aioli (330 calories per burger)

Vegan/Veggie Alternative: protein-powered veggie burgers (277 calories)

Pair with brown rice (half a cup = 108 calories) for an extra boost of fiber.

Soy and Ginger Roasted Salmon

Whisk tamari, soy sauce, ginger, and a pinch of salt in a bowl to make a glaze for the salmon. Add a tablespoon of molasses. Brush across the salmon and bake for 5-10 minutes or until the salmon is cooked.

Serve with broccoli and brown rice

(323 calories, 33.6g protein)

Veggie/Vegan Alternative: substitute with tofu

Creamy Mushroom Risotto

Substitute alcohol for vinegar or lemon juice and create a delicious, creamy dish for lunch. Serve with grilled chicken and baby spinach for extra protein.

(506 calories, 10g protein)

Chicken Fajita Salad

If you’re in a hurry, toss some chicken with fajita spices and mix with your favorite veggies. You can use fajita seasoning kits or make up your own with smoked paprika and chili.

(324 calories, 30g protein)

Dinner Options

A dinner high in protein can help keep you feeling satisfied for longer. The last thing you want is to hear your stomach growling as you crawl into bed. Make sure you include plenty of vegetables, grains, and healthy fats in each meal for optimum nutrition.

Spinach and Tomato Pasta

Fry cherry tomatoes and spinach in a pan with some olive oil, onion, garlic and dried basil. Add fresh basil if you’re feeling fancy! Mix with 2 ounces of cooked wholewheat penne and dinner is served.

Serve with parmesan and a poached egg.

(531 calories, 27g protein)

Fish Tacos with Corn and Feta

Choose your favorite seafood or fish and add it to warm tortillas. Use 4 ounces of shrimp alongside mango and feta for a light, summery dish.

(534 calories, 32g protein)

Sausage and Vegetable Casserole

Dinner doesn’t always have to be complicated. The recipe is even better if it can be done with one dish! Load your favorite vegetables into a casserole dish along with lightly fried spicy chorizo, beans, and lentils. You can even load these ingredients into your slow cooker and let it cook while you’re pumping iron at the gym.

(519 calories, 24.5g protein)

Grilled Chicken and Potato Wedges

This meal is another low-calorie, easy recipe for bros on the go. Choose the healthiest cut of chicken you can find such as the leg. Serve with cabbage for extra vitamin C.

(378 calories, 23g protein)


Before now you may have considered chips and dip an adequate snack. Now it’s time to make some healthier choices that will lead to that beach body you desire. Try to cut down on snacking as much as possible.

If you feel your belly rumble before meal times then there are several low-calorie snacks you can consume to satisfy your cravings.

Hummus and Veggies

Homemade hummus is better than store-bought if you can find the time to make your own. Chickpeas are an excellent source of protein and fiber. Eat small amounts with veggies for a quick, easy snack.

Try using an air fryer to cook courgettes and sweet potatoes for an extra crispy low calorie meal.

Greek Yogurt and Granola

Yogurt is packed with gut-friendly nutrients that help support healthy body weight. Combine it with granola made with nuts and seeds for extra protein, healthy fats, and fiber.

Popcorn and Trail Mix

Three cups of air-fried popcorn contain 93 calories. Avoid drizzling butter over the top if you want to keep heart disease at bay. Instead, try a savory topping such as nutritional yeast flakes.

You can also eat your popcorn with trail mix to satisfy any sweet cravings you may have.

Wholegrain Crackers and Cheese

Slice one piece of low-fat cheese and divide it across three crackers to keep your snack under 100 calories. You could also try cottage cheese with dill pickles as another topping. Play around with low-calorie toppings that work for you.

Apples and Nut Butter

If you have a sweet tooth then apple slices and nut butter are the perfect snacks. Use almond or cashew butter to keep your snacks low-calorie. Peanut butter is higher in protein than other kinds of nut butter but almond butter is richer in vitamins and minerals.

Extra Tips for Staying On Track

This men’s diet plan is the beginning of a lifestyle change that will help you feel better about yourself. There are lots of ways you can maintain your motivation to lead a better lifestyle.

  • Reduce or eliminate your alcohol intake
  • Never skip meals
  • Choose low-fat, sugar-free beverages
  • Drink plenty of water
  • Increase your activity level
  • Choose lean cuts of meat
  • Plan meals in advance

By planning ahead and sticking to your diet plan, you’ll avoid overeating and falling off the wagon. Don’t worry if you make a mistake here and there. Learn from your mistakes and keep trying – you’ve got this!

Start Your Ultimate Men’s Diet Plan Today

Are you ready to see some serious results? With a specialized men’s diet plan you can achieve your dream body and lifestyle. By committing to long-term lifestyle changes you’ll be ready for the beach (and the babes) in no time!

Get the body you’ve always wanted by getting in touch with Dad Bod Bootcamp today. Say goodbye to fad diets and commit to healthy living with help from your buddies. Take the quiz to see if you’ve got what it takes to start your journey to Dad Bod Bootcamp!


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