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The ultimate diet for men! Eat protein and lose over half a stone in four weeks

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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.





Gourmet mushrooms

½ cup sliced mushrooms, finely chopped onion and celery

Matchbox size piece of mozzarella or 2 heaped tbsp cottage cheese

Microwave your cheese choice with the veg in a dish for a 3-4 minutes.

Serve with 1 piece of rye bread.


Mango chicken

Palm size chicken

2 tablespoons chopped onion and a cup of diced mango

2 tbsp balsamic vinegar, 4 tbsp water and pepper

Coriander and/or parsley

1 cup salad of allowed veg (tomato, cucumber, green pepper, celery or spinach)

Stir-fry chicken and onions till almost done, add vinegar, salt, pepper, stock/water and mango.

Stir-fry till done and mango is soft.

Eat with salad and 1 medium sweet potato baked on the side.


Beef stroganoff

Palm size beef or game meat

½ cup mushroom & 1 finely chopped onion

1tsp each of spices (garlic, paprika, nutmeg)

5ml (1 teaspoon) mayonnaise

1 tbsp balsamic vinegar

1 cup salad (as above)

Fry onion and mushrooms in 1 tbsp. coconut oil. Add spices and vinegar.

Eat with a salad combination and 50-70g brown rice (raw weight).






Proats (protein porridge)

60g oats

Almond milk

Protein powder (Pureblendco cacao)

Mix oats in a saucepan on a low heat with almond milk and 1 scoop of protein powder.

Serve with a spoon of nut butter and a handful of berries on top.


Warm chicken salad

Palm size chicken

1 cup of lettuce or rocket and celery

1 orange, segmented, 1 tsp pepper

Balsamic vinegar, garlic, 2 tbsp mustard powder, herbs

Place salad leaves on plate with the orange and celery.

Cut chicken into strips and fry then add pepper, spices/fresh herbs and fry all together on a medium to low heat. Place on top of salad.

Put extra virgin olive oil with some orange peel, mustard, garlic, vinegar and herbs in a shaker and mix. Pour over chicken.

Serve with 1 slice of rye bread.



Grilled steak or tofu

Palm size steak or tofu

2 big mushrooms or 1 cup small mushrooms

Fry steak or tofu in coconut oil with mushrooms, till cooked.

Serve on a bed of quinoa (50-70g).



Scrambled egg

2 eggs and 100g egg white whisked together

1 small tomato

Half an onion

Fry onion and tomato together then add the eggs with salt, pepper, herbs and spices and scramble. Put on top of rye bread with a 1/4 avocado.


Stuffed mushrooms

Matchbox size cheese

1 cup mushrooms

2 cloves of garlic, grated and pinch of oregano

Take stems of mushrooms and cut fine and mix with garlic. Place mushrooms in oven dish and place garlic mushroom mix in the main part of the mushrooms.

Place grated cheese over and bake in oven for 15 minutes.

Serve with 1/2 sweet potato steamed and chopped.


Fish and spinach balls

2 fillets of cod, flaked

1 egg

1 cup spinach and 1 onion finely chopped

1 garlic clove, finely chopped

1 tsp curry powder, mixed herbs, salt, pepper, fresh chilli

Mix all together and divide into 8 small balls. Add egg white to bind.

Coat in flour and bake in oven at 200C for about 20 minutes or until golden.

Serve with buckwheat or brown rice.



Pizza omlette

3 eggs

80g roasted peppers

Handful of spinach

Toasted seeds

Make an omelette in the frying pan and arrange the veg on top. Remove from heat and finish under the grill for a minute or two.

Serve with a sprinkle of seeds and drizzle of extra virgin olive oil.


Peachy chicken

Palm size chicken

1 peach or nectarine, chopped fine

2 tsp curry powder

2 tbsp onion, finely chopped

Cut chicken into small blocks and fry with onion. Add curry powder, peach, stock water and fry for 15 minutes.

Serve with 1 cup of steamed courgettes and 2 slices rye bread.


Stir-fry cashew nut & veg

1 small tomato, green pepper, onion, mushrooms and courgette, aubergine and spinach

30g cashews

Fry all veggies with cashews till done and have a portion of cauliflower rice or courgetti (spiralized courgettes) underneath.

Drizzle all in extra virgin olive oil.



Protein pancake

1 egg

1 scoop protein powder

30g flour and 100g Greek yoghurt

Mix all in a bowl and fry with coconut oil. Serve with berries and cinnamon.


Open sandwich

Matchbox size mozzarella cheese

Dried parsley

1 small garlic clove, grated

1 teaspoon light mayonnaise

1 cup steamed broccoli and tomato, sprinkle of edamame beans

2 rye bread

Mix cheese, herbs and mayo and place in microwave till melted.

Put on top of rye bread and serve with the veg.


Curried mango chicken

Palm size chicken

2 cloves garlic, finely chopped, salt, pepper and 2 tsp curry powder

1 cup mushrooms, onion, spinach or cabbage

½ cup diced mango

Fry chicken in a pan with the spices.

Add veggies and cook till soft and done.

Mash mango and add over 50-70g brown rice.



Yoghurt parfait

175ml plain, unsweetened Greek yoghurt

Add lots of cinnamon, 1 scoop protein powder, mix in a layer of 20g oats and a sprinkle of crushed almonds.


Quiche florentine

Matchbox size mozzarella cheese

2 eggs

1 clove of garlic, finely chopped, salt, pepper and fresh herbs

½ cup spinach

½ cup salad combo

Mix cheese, spices, eggs and spinach in a dish in the oven.

Eat with salad and sprinkle with toasted seeds.



Healthy roast chicken

Roast a whole chicken (keep leftovers) with rosemary and garlic cloves.

Serve one-quarter to half with steamed cabbage, 3 broccoli florets and 1 spoon of mashed sweet potato.

Make a healthy gravy from stock and chicken jus.


  1. Don’t skip meals, particularly breakfast. Studies show those who do have less success at losing weight.
  2. Structure your meal times. Find a routine you can stick to. If you’re too tired to be Masterchef after work, keep dinners simple.
  3. Look after your digestion. Take a probiotic supplement. You can eat the best diet in the world, but if it’s not being absorbed you simply won’t reap the benefits.
  4. Tailor the quantities of what you’re eating. If you’re exercising you might need more – but don’t go overboard.
  5. Eat good quality food. Check labels: sugary and chemical nasties won’t do you any favours.
  6. Cook in batches and freeze meals so they’re ready to go.
  7. Tell everyone you know about your weight loss goal. It’ll motivate you and you might find a pal, or three, to keep you company.
  8. Keep a snap of what you used to look like on the mirror or fridge.
  9. Grab any exercise where you can. Park at the furthest part of the car park. Skip with a rope for 10 minutes at lunchtimes. Get yourself a dog!
  10. Ignore peer pressure. If friends start pushing you to have that burger or a pint just say no. Ordinary strength lager is around 165 calories a pint, strong lager around 250.

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