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Make the girls jealous by shedding the pounds with this seven-day eating plan devised by nutritionist Rhiannon Lambert

They say men are from Mars and women are from Venus, and both are certainly worlds apart when it comes to losing weight. Many men seem to have an easier time dieting.

And registered nutritionist Rhiannon Lambert ( knows exactly why.

She specialises in weight management and sports nutrition, advising sports stars like Chelsea footballer Cesc Fabregas and England cricketer Nick Compton.

“Men have more muscle mass, so they burn 20% more calories,” says Rhiannon. “They also have lower levels of fat-storing oestrogen which helps slow down fat release in the female lower body.

“Also women’s metabolism tends to drop at 25 while men lose their peak at a later date. Stereotypically, women tend to be more carbohydrate orientated and men more meat-focused too.”

So, guys, here’s your chance to go for it and make the girls envious. Rhiannon’s 7-day eating plan works best for men and can lead to a healthy weight loss of up to 2lbs a week. Just stick to the plan and you could lose half a stone in a month.


“The focus is to eat balanced and nourishing meals, eliminating the junk food and processed ingredients which often hold us back from our goals,” says Rhiannon.

“You need to eat enough for your weight and height. So if you weigh 90kg then you should eat roughly no less than 90g of protein a day. You may need to add more protein to the meals below and limit carbohydrate based on activity levels.

“This is a standard weight loss plan – but I would always advise consulting a registered nutritionist to tailor a unique plan for you as you may have different carbohydrate, protein and fat requirements.” Balanced meals contain protein, vegetables, carbs and fats. If you don’t exercise or lead a sedentary lifestyle, consider replacing your evening carbs for green vegetables.

Before you start, eliminate these immediately from your diet

  • Milk
  • All bread except rye
  • Sugar
  • Alcohol
Scrambled eggs in a frying pan with a knife and fork on a wooden kitchen worktop


The guidelines

  • Wait 4-5 hours between meals
  • Eat 2 pieces of fruit a day including any used in meals
  • You can eat all fruit except banana, pineapple and papaya plus avoid ALL dried fruit
  • Always snack on protein if hungry between meals e.g two boiled eggs
  • Have protein at every meal
  • Variety is key, use different sources of meat/fish/vegetables/grains throughout the day
  • Steer away from refined carbohydrates – stick to sweet potato and healthy grains and seeds such as quinoa, pearl barley, brown rice and buckwheat
  • Eat all vegetables except beetroot, carrot, sweetcorn and parsnips

(WEEK 1)

  • You can interchange lunch and dinner
  • 2 litres of water a day minimum
  • No caffeine except for green tea or matcha (a powdered green tea, just add water)



Protein shake

1 scoop protein powder, (such as Pure Blend Company’s)

30-50g oats (this varies if you exercise)

75g berries

Ice cubes

1/3 cup of almond milk such as Alpro

1 tbsp almond nut butter

Whizz in a blender and drink.




Chinese stir fry

Chicken (palm size and no thicker than your palm or 1 chicken breast)

½ cup veggies (cucumber, grated cabbage or baby marrow, green pepper, mushrooms, onions)

1tbsp balsamic vinegar, mixed herbs, curry powder, basil leaves, chicken stock cube/100ml water

Stir fry chicken and veggies in olive oil and add in 2 tbsp of water and spices.

Serve with 60-80g brown rice (dry weight)


Sweet and spicy steak

Steak (same palm size portion)

½ cup mushrooms and 2 tablespoons chopped onion

Curry, salt, pepper and spices to taste

A little stevia sweetener/water

Or steam mushrooms first, then add 60-80g quinoa (raw weight)

Cook quinoa for 20-25 minutes.

Fry the mushrooms and onions for 2 minutes, Lightly coat the steak with the spices add to the pan with 1/2 tsp. coconut oil and cook, adding a bit of stevia or water.

Serve on quinoa.