Diet plan for men for a month

Week 1:

Monday:

Breakfast: Greek yogurt with mixed berries and granola. Snack: Apple with almond butter. Lunch: Grilled chicken breast with roasted vegetables. Snack: Carrots and hummus. Dinner: Baked salmon with quinoa and steamed broccoli.

Tuesday:

Breakfast: Scrambled eggs with spinach and whole-grain toast. Snack: Banana with peanut butter. Lunch: Turkey wrap with lettuce, tomato, and avocado. Snack: Trail mix. Dinner: Beef stir-fry with brown rice and mixed vegetables.

Wednesday:

Breakfast: Overnight oats with chia seeds, banana, and almond milk. Snack: Cottage cheese with sliced peaches. Lunch: Grilled shrimp salad with mixed greens and vegetables. Snack: Whole-grain crackers with cheese. Dinner: Grilled pork tenderloin with sweet potato and asparagus.

Thursday:

Breakfast: Smoothie bowl with spinach, berries, and protein powder. Snack: Orange slices with mixed nuts. Lunch: Tuna salad with mixed greens and whole-grain crackers. Snack: Rice cakes with almond butter. Dinner: Grilled steak with roasted vegetables and quinoa.

Friday:

Breakfast: Whole-grain waffles with mixed berries and Greek yogurt. Snack: Edamame. Lunch: Chicken Caesar salad with whole-grain croutons. Snack: Fresh berries with whipped cream. Dinner: Baked cod with brown rice and steamed green beans.

Saturday:

Breakfast: Breakfast burrito with scrambled eggs, black beans, and avocado. Snack: Trail mix. Lunch: Grilled chicken with roasted vegetables and quinoa. Snack: Apple slices with almond butter. Dinner: Baked sweet potato with black beans, salsa, and avocado.

Sunday:

Breakfast: Veggie omelet with whole-grain toast. Snack: Fresh fruit salad. Lunch: Turkey burger with sweet potato fries. Snack: Greek yogurt with honey. Dinner: Grilled salmon with mixed vegetables and brown rice

week 2

Monday:

Breakfast: Greek yogurt with mixed berries and granola. Snack: Apple slices with almond butter. Lunch: Grilled chicken with mixed greens, quinoa, and roasted vegetables. Snack: Carrots and hummus. Dinner: Baked salmon with asparagus and brown rice.

Tuesday:

Breakfast: Scrambled eggs with avocado and whole-grain toast. Snack: Fresh fruit salad. Lunch: Turkey wrap with lettuce, tomato, avocado, and whole-grain chips. Snack: Trail mix. Dinner: Beef stir-fry with brown rice and mixed vegetables.

Wednesday:

Breakfast: Smoothie bowl with spinach, berries, and protein powder. Snack: Edamame. Lunch: Grilled shrimp salad with mixed greens, vegetables, and quinoa. Snack: Whole-grain crackers with cheese. Dinner: Grilled pork tenderloin with roasted sweet potato and broccoli.

Thursday:

Breakfast: Overnight oats with chia seeds, banana, and almond milk. Snack: Greek yogurt with mixed berries. Lunch: Tuna salad with mixed greens, whole-grain crackers, and sliced avocado. Snack: Rice cakes with almond butter. Dinner: Grilled steak with roasted vegetables and quinoa.

Friday:

Breakfast: Whole-grain waffles with mixed berries and Greek yogurt. Snack: Fresh vegetables with hummus. Lunch: Chicken Caesar salad with whole-grain croutons and sliced almonds. Snack: Banana with peanut butter. Dinner: Baked cod with quinoa and steamed green beans.

Saturday:

Breakfast: Breakfast burrito with scrambled eggs, black beans, avocado, and salsa. Snack: Trail mix. Lunch: Grilled chicken with mixed greens, vegetables, and brown rice. Snack: Cottage cheese with sliced peaches. Dinner: Baked sweet potato with black beans, salsa, and sliced avocado.

Sunday:

Breakfast: Veggie omelet with whole-grain toast. Snack: Fresh fruit salad. Lunch: Grilled chicken breast with mixed greens, roasted vegetables, and quinoa. Snack: Apple with almond butter. Dinner: Grilled salmon with roasted vegetables and brown rice

week 3

Monday:

Breakfast: Scrambled eggs with spinach and mushrooms, served with whole-grain toast. Snack: Apple slices with peanut butter. Lunch: Grilled chicken with mixed greens, roasted sweet potato, and broccoli. Snack: Carrots and hummus. Dinner: Baked salmon with mixed vegetables and quinoa.

Tuesday:

Breakfast: Greek yogurt with mixed berries and granola. Snack: Trail mix. Lunch: Turkey wrap with lettuce, tomato, avocado, and whole-grain chips. Snack: Edamame. Dinner: Beef stir-fry with brown rice and mixed vegetables.

Wednesday:

Breakfast: Smoothie bowl with kale, banana, and almond milk. Snack: Fresh fruit salad. Lunch: Grilled shrimp salad with mixed greens, roasted vegetables, and quinoa. Snack: Whole-grain crackers with cheese. Dinner: Grilled pork tenderloin with roasted sweet potato and asparagus.

Thursday:

Breakfast: Overnight oats with chia seeds, banana, and almond milk. Snack: Greek yogurt with mixed berries. Lunch: Tuna salad with mixed greens, whole-grain crackers, and sliced avocado. Snack: Rice cakes with almond butter. Dinner: Grilled chicken with mixed vegetables and brown rice.

Friday:

Breakfast: Whole-grain waffles with mixed berries and Greek yogurt. Snack: Fresh vegetables with hummus. Lunch: Chicken Caesar salad with whole-grain croutons and sliced almonds. Snack: Banana with almond butter. Dinner: Baked cod with mixed vegetables and quinoa.

Saturday:

Breakfast: Breakfast burrito with scrambled eggs, black beans, avocado, and salsa. Snack: Trail mix. Lunch: Grilled chicken with mixed greens, roasted vegetables, and brown rice. Snack: Cottage cheese with sliced peaches. Dinner: Baked sweet potato with black beans, salsa, and sliced avocado.

Sunday:

Breakfast: Veggie omelet with whole-grain toast. Snack: Fresh fruit salad. Lunch: Grilled chicken breast with mixed greens, roasted vegetables, and quinoa. Snack: Apple with almond butter. Dinner: Grilled salmon with mixed vegetables and brown rice.




week 4:

Monday:

Breakfast: Greek yogurt with mixed berries and granola. Snack: Apple slices with almond butter. Lunch: Grilled chicken with mixed greens and vegetables. Snack: Carrots and hummus. Dinner: Baked salmon with roasted vegetables and brown rice.

Tuesday:

Breakfast: Scrambled eggs with avocado and whole-grain toast. Snack: Fresh fruit salad. Lunch: Turkey wrap with lettuce, tomato, and avocado. Snack: Trail mix. Dinner: Beef stir-fry with brown rice and mixed vegetables.

Wednesday:

Breakfast: Smoothie bowl with spinach, berries, and protein powder. Snack: Edamame. Lunch: Grilled shrimp salad with mixed greens and vegetables. Snack: Whole-grain crackers with cheese. Dinner: Grilled pork tenderloin with sweet potato and asparagus.

Thursday:

Breakfast: Overnight oats with chia seeds, banana, and almond milk. Snack: Greek yogurt with mixed berries. Lunch: Tuna salad with mixed greens and whole-grain crackers. Snack: Rice cakes with almond butter. Dinner: Grilled steak with roasted vegetables and quinoa.

Friday:

Breakfast: Whole-grain waffles with mixed berries and Greek yogurt. Snack: Fresh vegetables with hummus. Lunch: Chicken Caesar salad with whole-grain croutons. Snack: Banana with peanut butter. Dinner: Baked cod with quinoa and steamed broccoli.

Saturday:

Breakfast: Breakfast burrito with scrambled eggs, black beans, and avocado. Snack: Trail mix. Lunch: Grilled chicken with mixed greens and vegetables. Snack: Cottage cheese with sliced peaches. Dinner: Baked sweet potato with black beans, salsa, and avocado.

Sunday:

Breakfast: Veggie omelet with whole-grain toast. Snack: Fresh fruit salad. Lunch: Grilled chicken breast with mixed greens and vegetables. Snack: Apple with almond butter. Dinner: Grilled salmon with roasted vegetables and brown rice.