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Weight loss diet plan for men: 5 easy-to-prepare recipes

June 12, 2024
5 minutes
Healthy Eating
Diets and meal planning

When it comes to a weight loss diet plan for men, there are no quick-and-easy solutions. Sustainable weight loss takes time and planning, which can be a challenge for people with busy schedules. The key to making sure you have nutritious meals that promote a weight loss journey is having access to easy recipes and information.

Below, we share five delicious recipes that are low in fat and calories but loaded with flavor. Additionally, technology can factor into your weight loss and healthy eating plan. With Evidation's app, you can track your healthy activities and gain access to helpful articles and even more recipes. Let's dive in and learn more about a healthy diet plan for weight loss.

Understanding the basics of weight loss and nutrition

Is there a secret to losing weight? Not really. However, the short answer is this: If we want to lose weight, we need to create a caloric deficit. Essentially, this means if you burn more calories than you ingest, you'll probably lose weight. Nutrition and weight loss involve a combination of a balanced eating plan, regular physical activity, and lifestyle modifications if needed.

Benefits of following a structured diet plan for weight loss

Many of us find ourselves eating on the run. This can often mean grabbing a high-calorie protein shake if we don't have time to prepare a healthy breakfast. Or worse, passing through a drive-through for calorie-laden breakfast meals.

When you plan well, it's easier to stick to your healthy eating plan to lose weight. Planning your meals a week (or even just a few days) in advance will help you ensure you're ready to tackle your busy days and still lose weight.

Nutritional requirements for weight loss goals

An effective weight loss plan has plenty of fresh vegetables and fruits. In fact, studies show that increasing vegetable and fruit intake can reduce waist circumference, lower overall body fat percentage, and even lower body mass index (BMI).

Increased protein may promote healthy weight loss as well, and protein is an important macronutrient for making you feel fuller. Equally important, diets high in protein may help preserve muscle mass during the process of losing weight.

Whole-grain foods may help lower cholesterol, along with lowering the risk of stroke, type 2 diabetes, and heart disease. Making simple substitutions can make a big difference in a diet plan for weight loss. For example, choosing brown rice over white rice is a great option because brown rice is higher in fiber. Adding beneficial fiber to a weight loss diet plan for men plays an important role in elimination, but high-fiber foods also make you feel fuller, which may help aid in your weight loss.

How can technology play a part in a Weight Loss Diet Plan for Men?

Using an app such as Evidation can provide significant support in your weight loss journey. Evidation can help you track your sleep and physical activity, and these metrics are useful for identifying patterns and potential improvement areas.

Additionally, Evidation can give you personalized insights with daily check-ins. Exercise and movement play an important role in weight loss. With Evidation, you can monitor your daily step count and total active minutes for the week. If you're motivated by rewards (and most of us are!), Evidation has rewards for completing health-related activities.

Easy Recipes for a Men's Diet Plan for Weight Loss

If following a diet for weight loss is one of your goals, you won't go wrong including any of these delicious recipes.

1. Chicken and vegetable stir-fried rice

Servings: 2

Calories per serving: 728


  • 2 chicken breast without skin or bones, cut into half-inch pieces
  • 2 cups  prepared rice (brown rice is even better)
  • 1 cup frozen mixed vegetables
  • 1 large egg
  • 1 garlic clove, minced
  • 1 Tablespoon butter
  • 3 teaspoons olive or sesame oil
  • 1 Tablespoon reduced-sodium soy sauce (or tamari)
  • Salt and pepper to taste


  1. Whisk 1 teaspoon of oil with the egg in a small bowl.
  2. Season the chicken bites with salt and pepper.
  3. Add 1 teaspoon of oil to a large wok or skillet over high heat.
  4. Add the chicken to the skillet and stir fry until the meat is done. Remove the chicken and set it aside.
  5. Add the rest of the oil to the pan and stir-fry the frozen veggies for about two minutes, just until they're tender.
  6. Add the garlic and stir for no more than 30 seconds.
  7. Push the stir-fried veggies to the side of the pan or wok.
  8. Pour the egg mixture into the center of the pan and scramble the egg.
  9. Stir in the butter until it's melted.
  10. Add the rice and cooked chicken to the pan, tossing to combine.
  11. Serve with soy sauce or tamari if desired.

2. Broccoli feta omelet

Servings: 1

Calories per serving: 396


  • 2 eggs, whisked
  • 1 cup broccoli, chopped
  • 2 Tablespoons crumbled feta cheese
  • ½ Tablespoon cooking spray


  1. Coat an omelet pan or nonstick skillet with cooking spray. Heat over medium heat.
  2. Add the chopped broccoli to the pan, sauteeing for 3 minutes.
  3. Combine the feta cheese and eggs in a bowl and whisk.
  4. Add the eggs and cheese mixture to the pan, stirring it in with the broccoli.
  5. Cook the omelet for 3-4 minutes on one side, then fold it in half with a spatula.
  6. Cook for an additional 2 minutes or until thoroughly cooked.

3. Quick berry oatmeal

Servings: 1

Calories per serving: 195


  • 1/2 cup fat-free milk
  • 1/4 cup quick-cooking oats
  • 1/2 cup frozen berries
  • 1 Tablespoon nuts, finely chopped (optional)


  1. Place all ingredients except the nuts in a microwave-safe bowl.
  2. Cook for up to 2 minutes until the oatmeal is hot, stirring halfway through cooking time.
  3. When the oatmeal is finished, top it with chopped nuts if desired.

4. One pan chicken dinner

Servings: 2

Calories per serving: 447


  • 2 chicken breasts, boneless and skinless
  • 1 bunch asparagus with tough ends removed
  • 12 miniature potatoes, sliced into 1/4-inch slices
  • Seasoning blend spice mix
  • Salt and black pepper
  • Olive oil spray


  1. Preheat the oven to 400 degrees.
  2. Spray a sheet pan with olive oil spray.
  3. Arrange the potatoes, chicken breasts, and asparagus on a sheet pan.
  4. Spray the chicken and veggies with olive oil spray.
  5. Generously season the chicken breasts with the seasoning blend.
  6. Season the vegetables with salt and pepper.
  7. Bake until the chicken is fully cooked and the potatoes are tender, about 25-30 minutes.

5. Poached egg and avocado toast

Servings: 1

Calories per serving: 380


  • 1 Tablespoon white vinegar
  • 2 eggs
  • 2 slices thick whole-grain bread
  • 1/3 avocado
  • Salt and black pepper


  1. Poach the eggs using your desired method.
  2. Toast the bread and mash the avocado atop the toast.
  3. Top the avocado with a poached egg.
  4. Season with salt and black pepper


The foundation of a successful weight loss diet plan for men begins with creating healthy recipes during National Men's Health Month and throughout the year. The five recipes we feature here are simple but delicious, giving you nutritious meal options for every meal of the day. When you incorporate these recipes into meal plans, you'll be well on your way to a healthier diet and overall improved well-being. Download the Evidation app to learn more about making informed dietary choices.

Diets and meal planning
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