Posted on January 16, 2015 by Jenny Cromack

 

Here is a sample weight loss plan for a man, based on 2000 calories. Calorie counting as a way of weight loss can be very helpful, however you need to ensure these calories come from the right food. As an example for 2000 calories you could eat on average 12 chicken breast or 7 and a half mars bars. I’m hoping you know that eating healthy well balanced food is the way forward and ‘junk food’ should be avoided!

Breakfast

Mushroom Omelette

305 Kcal, Protein 19.4g, Carbs 9.2g Fat 11.6g Sat 1.2g

Ingredients

• 3 whole eggs
• 1 x handful of mushrooms chopped
• 1tsp olive oil
• half an onion

 Method

1. Saute mushrooms and onions in olive oil. Beat eggs together with 1 tbsp of water, pour into pan and cook, add mushrooms

Mid Morning Snack

40g of Cashew nuts

132 Kcal Protein 6.74g, Carbs 12g, Fat 19.11g Sat 1.3g

Lunch

Chicken and Avocado Salad With Cumin Spice

636 Calories, Protein 43g, Carbs 22g, Fat 43g, Sat 2.2g

This recipe serves 4 so you can bulk make or divide ingredients

Ingredients

• splash of olive oil
• 1 heaped tsp ground cumin
• 1 heaped tsp mild chilli powder
• 4 skinless boneless chicken breast fillets
• 400g pack cherry tomatoes, halved if large
• 1 red onion, finely chopped
• 4 Little Gem lettuces, separated into leaves
• 20g pack fresh coriander
• 3 avocados, peeled and thickly sliced
• 410g tin red kidney beans, drained and rinsed

Method

1. Mix the oil and spices in a large bowl, then use the mixture to coat the chicken. Pan-fry the chicken (without extra oil) in a large non-stick frying pan for a few mins each side. Toss the tomatoes into any spiced oil left in the bowl, then add them to the pan. Cover and cook for 5 mins more until the chicken is cooked and the tomatoes are warm and starting to soften.
2. . Meanwhile, toss the onion, lettuce, coriander and avocados in a bowl, Top with small handfuls of the beans and scatter with the tomatoes. Slice the warm chicken and pile on top

Snack

1 tbsp of crunchy organic peanut butter and 1 apple 132 kcal

 Dinner 

Steak With Roasted Vegetables And Tomato Dressing

817 Calories, Protein 37g, Carbs 42g, Fat 31g, Sat 2.2g

Ingredients – this recipe serves 2 so half the recipe or cook and save for your lunch or dinner

• 2 medium sweet potatoes, peeled and cut into chunks
• 2 red peppers, deseeded and cut into chunks
• 2 tbsp olive oil
• 200g fine green beans
• 2 garlic cloves, thinly sliced
• 4 sundried tomatoes, finely chopped
• squeeze lemon juice
• 2 sirloin steaks, about 175g/6oz each

Method

1. Heat oven to 200C/fan 180C/gas 6. Place the potatoes and peppers in a roasting tray, drizzle over 1 tbsp oil, then roast for 20 mins or until the edges are charred. Add the beans and garlic, stir, then cook for another 10 mins.
2. Meanwhile, mix together the sundried tomatoes, lemon juice and ½ tbsp olive oil.
3. Heat the rest of the oil, season the steaks, then pan-fry for 2 mins on one side. Turn over and cook for 1-2 mins for rare or medium.
4. Season well. Serve the steak with the roasted vegetables and the dressing spooned over.