What does this weight loss diet for men entail?
It diet plan to lose weight for men is a practical, balanced daily menu that helps you structured weight loss without hunger and without losing muscle mass. For men, it can sometimes be difficult to find the right calorie and macronutrient intake—too low and you lose muscle strength, too high and you lose weight slowly. This plan is based around ±1861 kcal and is composed of protein-rich, wholesome dishes from the Prep The Food range.
The goal is to get your body in a stable calorie deficit to bring, with enough energy for daily tasks and workouts, but just enough to promote fat loss.
Why does this schedule work for men?
Losing weight works for everyone through the principle of calories in versus calories out, but in men factors such as higher muscle mass percentage and higher energy requirements along. This diagram:
✔ provides sufficient protein for muscle preservation
✔ contains complex carbohydrates for energy
✔ uses healthy fats for saturation
✔ helps you to hunger cravings to reduce
This approach allows you to focus on fat loss without negatively impacting your strength training or daily activities.
What's in the schedule?
The plan combines smart choices from the Prep The Food range, such as:
- Isey Skyr Air (proteins & satiety)
- Scrambled eggs natural (powerful breakfast)
- Chicken egg noodles vegetables (balanced main meal)
- Chicken shawarma wraps or pasta dishes with chicken (energy)
- Snacks such as apple, nuts or biltong
By combining these meals and snacks, you get a balanced daily total that contributes to fat loss and muscle mass retention.
Who is this plan suitable for?
This plan is best suited for men who:
✔ want to lose weight on a healthy and sustainable way
✔ their want to maintain muscle mass during fat loss
✔ exercise regularly or a active lifestyle to have
✔ want to follow a practical, ready-made structure
The plan is less suitable for men with extremely low energy needs; in that case, a lower calorie version may be appropriate.
👉 Other calorie charts you can check out:
📌 Diet plan 2250 kcal →
📌 Diet plan 2750 kcal →
📌 Diet plan 3000 kcal →
Frequently Asked Questions (FAQ)
How much weight can I lose per week?
A healthy guideline is average 0.5–1 kg per week, depending on your starting weight, calorie deficit, and daily exercise. Losing weight too quickly can promote muscle loss—so consistency and nutrition are key.
Can I lose weight without training?
Yes — your body loses fat when you calorie deficit sits, regardless of training. However, training helps to maintain muscle mass, which is especially important in men for strength, metabolism and shape.
How do I adjust the schedule?
You can adjust products or portions as long as the macro balance and total calories remain approximately the same. This makes the schedule flexible and applicable to your situation.
Practical tips for losing weight as a man
💧 Drink enough water – helps control hunger and support metabolism.
🍽️ Distribute meals evenly throughout the day to prevent energy dips.
🏃♂️ Stay active – walking, cycling, strength training and HIIT support fat loss.
📊 Track progress – weight, meter, energy, performance.