A balanced starting point for medical weight care conversations. Portions should be adjusted for height, activity, medications, labs, food allergies, kidney disease, diabetes, heart health, and other medical needs.
Protein focusedHigh fiberHydration dailyClinician reviewed when needed
Daily targets to discuss with your care team
This generic plan often fits a moderate weight-care pattern for many men, but it is not a prescription. A common range may be about 1,800 to 2,200 calories daily with 120 to 160 grams of protein, depending on body size, activity, medications, and goals.
Water: aim for 80 to 100 oz daily unless you have a fluid restriction.
Protein: aim for 35 to 45 grams at meals and 15 to 25 grams at snacks.
Vegetables: aim for 1.5 to 2 cups non-starchy vegetables at lunch and dinner.
Carbohydrates: use 1/2 to 3/4 cup cooked grains or starches per meal unless your care team adjusts it.
Medication note: GLP-1 or weight-care medications may require smaller portions, slower eating, and attention to constipation, nausea, and hydration.
Day 1
Breakfast: 3 eggs scrambled with 1 cup vegetables, 1/4 avocado, and 1 slice whole-grain toast.
Lunch: 5 to 6 oz grilled chicken over 2 cups greens with 1/2 cup beans, 1/2 cup salsa, and 1/2 cup cooked brown rice.
Snack: 1 cup Greek yogurt with 1/2 cup berries.
Dinner: 5 to 6 oz salmon, 2 cups roasted vegetables, and 3/4 cup cooked quinoa.
Day 2
Breakfast: Smoothie with 1.5 cups unsweetened milk, 1 scoop protein powder, 1 cup spinach, and 3/4 cup berries.
Lunch: 5 oz turkey burger patty in lettuce bowl with 2 cups side salad and 1 medium sweet potato.
Snack: 3/4 cup cottage cheese and 1 small fruit.
Dinner: 5 oz lean steak or tofu, 2 cups broccoli and mushrooms, and 1 small baked potato.
Day 3
Breakfast: 1/2 cup dry oats prepared with 1 scoop protein powder, 1 tbsp chia seeds, and 1/2 cup blueberries.
Lunch: 1 tuna packet or 5 oz chicken salad in a whole-grain wrap with 1 cup vegetables.
Snack: 2 boiled eggs and 1 cup cucumber slices.
Dinner: 2 cups turkey chili with beans plus 2 cups side salad.
Day 4
Breakfast: 1 cup Greek yogurt with 1 oz walnuts, 1/2 cup berries, and cinnamon.
Lunch: 5 to 6 oz chicken Mediterranean bowl with 1 cup cucumber and tomato, 2 tbsp hummus, 2 cups greens, and 1/2 cup cooked grain.
Snack: 1 protein shake with 25 to 35 grams protein or 1 oz nuts.
Dinner: 6 oz shrimp or chicken stir-fry with 2 cups vegetables and 1.5 cups cauliflower rice.
Day 5
Breakfast: 2 egg bites or 2 eggs with 2 oz turkey sausage and 1 cup spinach.
Lunch: 5 oz salmon salad with 1 tbsp olive oil dressing and 1 small fruit.
Snack: 1 apple with 2 tbsp peanut butter.
Dinner: 5 to 6 oz grilled chicken, 2 cups green beans, and 3/4 cup cooked lentils.
Day 6
Breakfast: 1 cup cottage cheese, 1/2 cup berries, and 1/4 cup low-sugar granola.
Lunch: 5 oz lean turkey taco bowl with 2 cups lettuce, 1/2 cup beans, 1/2 cup salsa, 1/4 avocado, and 1 cup vegetables.
Snack: 1/4 cup hummus with 1 cup carrots and peppers.
Dinner: 5 to 6 oz baked cod, 2 cups asparagus and side salad, and 1 medium roasted sweet potato.
Day 7
Breakfast: 3-egg omelet with 1 cup vegetables, 1/2 cup berries, and coffee or tea without added sugar.
Lunch: 2 cups chicken vegetable soup with 5 oz chicken plus 1/2 cup quinoa or beans.
Snack: 1 protein shake with 25 to 35 grams protein or 1 cup Greek yogurt.
Dinner: 5 to 6 oz turkey meatballs, 1/2 cup marinara, 2 cups zucchini noodles, and 2 cups salad.
Simple grocery list
Proteins: eggs, chicken, turkey, salmon, tuna, shrimp, cod, lean steak, tofu, Greek yogurt, cottage cheese. Plan 5 to 6 oz cooked protein per lunch or dinner.
Carbs and fiber: oats, quinoa, beans, lentils, brown rice, sweet potato, berries, apples. Plan 1/2 to 3/4 cup cooked grains or beans per meal.
Fats: avocado, olive oil, nuts, peanut butter, hummus. Use 1 tbsp oil, 2 tbsp nut butter or hummus, 1 oz nuts, or 1/4 avocado at a time.
Vegetables: spinach, broccoli, zucchini, cucumber, tomato, peppers, green beans, mushrooms, salad greens. Plan 1.5 to 2 cups per meal.
Medical note
This meal plan is for general education only and is not individualized medical advice. Patients with diabetes, kidney disease, heart disease, gout, food allergies, eating disorder history, or medication-related nutrition needs should ask the care team before using a meal plan.
