Men’s Fitness-Loss leader: a month-long menu for maximum weight loss

This month’s plan will help you perform the impossible –bulking up while losing unwanted, muscle-obscuring fat. The 2,500-calorie-a-day, high-protein diet is designed to provide the majority of your carbs and calories between 9 and 5 when you’re most likely to burn them for energy instead of storing them as flab. To keep your meals interesting, we’ve also added great recipes to the mix. Being on a program doesn’t have to be boring. (Don’t worry: Recipes that make more than one serving of a given meal can be stored or frozen for later in the week.) Based on your existing diet and fitness level, expect to lose one to three pounds of pure fat each week you follow our plan.

MF meal plan (A)

 MONDAY TUESDAY BREAKFAST

Vegetable omelet Oat-bran waffles (Make (3 whole eggs, 1/2 cup a half-serving of waffle mix, shredded fat-free cheese, following the package 1/2 cup diced vegetable directions, and add 2 scoops of your choice) of pure whey protein. Cook 2 slices 12-grain bread in a waffle iron or flat in 1 fresh orange a skillet, like a pancake.) 647 calories, 30 g protein, 580 calories, 48 g protein, 80 g carbs, 23 g fat 65 g carbs, 14 g fat.

MIDMORNING SNACK  

Protein shake * Protein shake 1 large piece of fruit 468 calories, 32 g protein, 468 calories, 32 g protein, 42 g carbs, 18 g fat 42 g carbs, 18 g fat LUNCH LUNCH Turkey and cheese sandwich Tuna and cheese sandwich (2 slices 12-grain bread, 4 oz (2 slices 12-grain bread, turkey breast, 1 thin 2-oz slice 4 oz tuna–drained, 1 thin low-fat provolone cheese, 2-oz slice cheddar cheese, nonfat mayo, lettuce, tomato) nonfat mayo, lettuce, tomato) 1 large grapefruit 1 large pear 628 calories, 44 g protein, 612 calories, 49 g protein, 77 g carbs, 16 g fat 57 g carbs, 22 g fat.

AFTERNOON SNACK

Protein shake 348 calories, 32 g protein, 348 calories, 32 g protein, 12 g carbs, 18 g fat 12 g carbs, 18 g fat DINNER DINNER 2 servings chicken and onion 1 beef and tomato burger casserole (see recipe below) (see recipe below) 363 calories, 25 g protein, 450 calories, 26 g protein, 32 g carbs, 15 g fat 40 g carbs, 20 g fat.

WEDNESDAY THURSDAY BREAKFAST

Buckwheat pancakes Vegetable omelet (Make a half serving of a mix (3 whole eggs, 1/2 cup like those from Arrowhead shredded fat-free cheese, Mills and stir 2 scoops of 1/2 cup diced vegetables whey protein into the batter.) of your choice) 1 cup skim milk 2 slices 12-grain bread 1 cup fresh blueberries 1 fresh orange 535 calories, 41 g protein, 647 calories, 30 g protein, 59 g carbs, 15 g fat 80 g carbs, 23 g fat.

 MIDMORNING SNACK

Protein shake 1 large piece of fruit 468 calories, 32 g protein, 468 calories, 32 g protein, 42 g carbs, 18 g fat 42 g carbs, 18 g fat LUNCH LUNCH Ham and cheese sandwich Turkey and cheese sandwich (2 slices 12-grain bread, 4 oz (2 slices 12-grain bread, 4 oz sliced ham, 1 thin 2-oz slice turkey breast, 1 thin 2-oz slice reduced-fat Swiss cheese, low-fat provolone cheese, lettuce, tomato, and mustard) nonfat mayo, lettuce, tomato) 1 large apple 1 large grapefruit 610 calories, 44 g protein, 628 calories, 44 g protein, 77 g carbs, 14 g fat 77 g carbs, 16 g fat.

AFTERNOON SNACK

Protein shake 348 calories, 32 g protein, 348 calories, 32 g protein, 12 g carbs, 18 g fat 12 g carbs, 18 g fat DINNER (A) DINNER 1 grilled pork chop 2 servings chicken and onion 1 cup broccoli and rice stir-fry casserole (see recipe, p. 116) 450 calories, 38 g protein, 363 calories, 25 g protein, 43 g carbs, 14 g fat 32 g carbs, 15 g fat.

FRIDAY SATURDAY BREAKFAST  

Oat-bran waffles (Make 1 cup hot oatmeal with 1 a half-serving of waffle mix, scoop whey protein mixed in following the package (If you have time, try the directions, and add 2 scoops recipe for Banana Bread of pure whey protein. Cook Oatmeal available on our in a waffle iron or flat in the Web site, mensfitness.com.) a skillet, like a pancake.) 420 calories, 34 g protein, 580 calories, 48 g protein, 60 g carbs, 6 g fat 65 g carbs, 14 g fat.

MIDMORNING SNACK Protein shake 1 large piece of fruit 468 calories, 32 g protein, 468 calories, 32 g protein, 42 g carbs, 18 g fat 42 g carbs, 18 g fat LUNCH LUNCH Tuna and cheese sandwich Grilled salmon and mango (2 slices 12-grain bread, salad (see recipe below) 4 oz tuna–drained, 1 thin 317 calories, 37 g protein, 2-oz slice cheddar cheese, 8 g carbs, nonfat mayo, lettuce, tomato) 15 g fat 1 large pear 612 calories, 49 g protein, 57 g carbs, 22 g fa.t

AFTERNOON SNACK

Protein shake 348 calories, 32 g protein, 348 calories, 32 g protein, 12 g carbs, 18 g fat 12 g carbs, 18 g fat.

DINNER (A) 1 beef and tomato burger 2 chicken burritos (see recipe, p. 116) 334 calories, 31 g protein, 450 calories, 26 g protein, 40 g carbs, 5 g fat 40 g carbs, 20 g fat.

SUNDAY BREAKFAST

Buckwheat pancakes (Make a half serving of a mix like those from Arrowhead Mills and stir 2 scoops of whey protein into the batter.) 1 cup skim milk 1 cup fresh blueberries 535 calories, 41 g protein, 59 g carbs, 15 g fat.

MIDMORNING SNACK Protein shake 1 large piece of fruit 468 calories, 32 g protein, 42 g carbs, 18 g fat LUNCH Ham and cheese sandwich (2 slices 12-grain bread, 4 oz sliced ham, 1 thin 2-oz slice reduced-fat Swiss cheese, lettuce, tomato, and mustard) 1 large apple 610 calories, 44 g protein, 77 g carbs, 14 g fat.

AFTERNOON SNACK

Protein shake 348 calories, 32 g protein, 12 g carbs, 18 g fat DINNER (A) 1 grilled pork chop 1 cup broccoli and rice stir-fry 450 calories, 38 g protein, 43 g carbs, 14 g fat.