Truth About Dieting - Sample Diet Plan For Men

Sample Diet Plan: 6" 180lb male

Meal Plan 2000 kcal (Fat Loss)

Meal 1:
2 Eggs: 156 kcal (14.1 protein; 11 g fat; 0 carbs)
1 banana: 118 Kcal (1,4 protein; 0.4 fat ; 27 carbs)
50 gram oatmeal: 201 kcal (6.2 protein; 4.3 fat; 36.4 carbs)

Meal 2:
25 gram Mixed nutes: 145 kcal (5.9 protein; 12.3 fat; 2.9 carbs)
30 gram whey protein shake (isolate): 111 kcal (25.8 protein; 0 fat; 1.6 carbs)

Meal 3:
100 gram brown rice (cooked): 139 kcal (2.6 protein; 1.1 fat; 29.2 Carbs)
100 gram chicken breast (no skin): 160 kcal (31 protein; 3 fat; 0 carbs)
150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbs)

Meal 4:
200 gram brown rice (cooked): 279 kcal (5.2 protein; 2.2 fat; 58.4 Carbs)
150 gram salmon: 270 kcal (31 protein; 16.5 fat; 0 carbs)
150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbs)

Meal 5:
30 gram whey protein shake (isolate) : 111 kcal (25.8 protein; 0 fat; 1.6 carbs)
1 banana: 118 Kcal (1,4 protein; 0.4 fat ; 27 carbs)
1 apple: 75 kcal ( 0.6 protein; 0.2 fat; 17.4 carbs)

Total: 1969 calories; 155g protein; 52.8g fat; 214.8g carbs

Meal Plan 2500 kcal (Maintanance)

Meal 1:
2 Eggs: 156 kcal (14.1 protein; 11 g Fat; 0 carbs)
2 slices of whole wheat bread: 180 kcal (7.8 protein; 2 fat; 37.2 carbs)
1 banana: 118 Kcal (1,4 protein; 0.4 fat ; 27 carbs)
75 gram oatmeal: 301 kcal (9.3 protein; 6.5 fat; 54.5 carbs)

Meal 2:
35 gram Mixed nutes: 203 kcal (8.2 protein; 17.2 fat; 4 carbs)
30 gram whey protein shake (isolate) : 111 kcal (25.8 protein; 0 fat; 1.6 carbs)

Meal 3:
150 gram brown rice (cooked) : 139 kcal ( 3.9 protein; 1.7 fat; 43.8 Carbs)
100 gram chicken breast (no skin): 160 kcal ( 31 protein; 3 fat; 0 carbs)
150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbs)

Meal 4:
200 gram brown rice (cooked): 279 kcal ( 5.2 protein; 2.2 fat; 58.4 Carbs)
150 gram salmon: 270 kcal (31 protein; 16.5 fat; 0 carbs)
150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbs)
1 Tablespoon olive oil: 90 kcal (0 protein; 10 fat; 0 carbs)

Meal 5:
30 gram whey protein shake (isolate): 111 kcal ( 25.8 protein; 0 fat; 1.6 carbs)
1 banana: 118 Kcal (1,4 protein; 0.4 fat ; 27 carbs)
1 apple: 75 kcal ( 0.6 protein; 0.2 fat; 17.4 carbs)

Total: 2467 calories; 170.4 protein; 72.5 fat; 285.9 carbs

Meal Plan 2900 kcal (Bulk)

Meal 1:
2 Eggs: 156 kcal (14.1 protein; 11 g fat; 0 carbs)
2 slices of whole wheat bread: 180 kcal (7.8 protein; 2 fat; 37.2 carbs)
40 gram avocado: 74 kcal (0.8 protein; 7.8 g fat; 0.7 carbs)
1 banana: 118 Kcal (1,4 protein; 0.4 fat ; 27 carbs)
75 gram oatmeal: 301 kcal (9.3 protein; 6.5 fat; 54.5 carbs)

Meal 2:
35 gram Mixed nutes: 203 kcal (8.2 protein; 17.2 fat; 4 carbs)
30 gram whey protein shake (isolate) : 111 kcal ( 25.8 protein; 0 fat; 1.6 carbs)

Meal 3:
150 gram brown rice (cooked) : 139 kcal (3.9 protein; 1.7 fat; 43.8 Carbs)
100 gram steak: 274 kcal ( 21 protein; 10 fat; 0 carbs)
150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbs)

meal 4:
200 gram brown rice (cooked) : 279 kcal (5.2 protein; 2.2 fat; 58.4 Carbs)
150 gram salmon: 270 kcal (31 protein; 16.5 fat; 0 carbs)
150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbs)
1.5 Tablespoon olive oil: 135 kcal (0 protein; 15 fat; 0 carbs)

Meal 5:
30 gram whey protein shake (isolate): 74 kcal (17.2 protein; 0 fat; 1.1 carbs)
35 gram Mixed nutes: 203 kcal (8.2 protein; 17.2 fat; 4 carbs)

1 banana: 118 Kcal (1,4 protein; 0.4 fat ; 27 carbs)
1 apple: 75 kcal ( 0.6 protein; 0.2 fat; 17.4 carbs)

Total: 2903 calories; 169.4 protein; 109.5 fat; 290.7 carbs