Menu for men to lose weight

Day 1:

• Breakfast: Scrambled eggs (3 eggs) with spinach, mushrooms, and a slice of whole-grain toast
• Snack: Greek yogurt (unsweetened) with mixed berries
• Lunch: Grilled chicken breast with quinoa and steamed broccoli
• Snack: A handful of almonds
• Dinner: Baked salmon with roasted vegetables (zucchini, bell peppers, and carrots)
• Evening: Herbal tea (optional)

Day 2:

• Breakfast: Oatmeal topped with chia seeds, almond butter, and sliced banana
• Snack: Cottage cheese with cucumber slices
• Lunch: Turkey and avocado wrap in a whole-wheat tortilla with a side of mixed greens
• Snack: Apple slices with peanut butter
• Dinner: Stir-fried tofu with brown rice and mixed veggies (broccoli, carrots, snap peas)
• Evening: Green tea

Day 3:

• Breakfast: Smoothie with protein powder, spinach, frozen berries, and almond milk
• Snack: Hard-boiled eggs (2)
• Lunch: Grilled shrimp salad with mixed greens, avocado, cherry tomatoes, and olive oil dressing
• Snack: Carrot and celery sticks with hummus
• Dinner: Lean beef stir-fry with bell peppers, onions, and quinoa
• Evening: Chamomile tea

Day 4:

• Breakfast: Greek yogurt parfait with granola, nuts, and berries
• Snack: Protein shake
• Lunch: Grilled chicken Caesar salad (light dressing) with romaine lettuce, parmesan, and a boiled egg
• Snack: Handful of walnuts and an orange
• Dinner: Baked tilapia with roasted sweet potatoes and asparagus
• Evening: Herbal tea (optional)

Day 5:

• Breakfast: Egg white omelet with bell peppers, onions, and a slice of avocado
• Snack: Cottage cheese with pineapple chunks
• Lunch: Turkey burger (without bun) with a side of mixed veggies
• Snack: Mixed nuts and a small apple
• Dinner: Grilled chicken breast with sautéed spinach and brown rice
• Evening: Green tea

Day 6:

• Breakfast: Whole-wheat toast with avocado and poached eggs (2)
• Snack: A handful of mixed berries
• Lunch: Grilled tuna salad with mixed greens, olives, cucumbers, and a light vinaigrette
• Snack: Greek yogurt with a sprinkle of chia seeds
• Dinner: Grilled pork chop with steamed broccoli and roasted carrots
• Evening: Herbal tea (optional)

Day 7:

• Breakfast: Smoothie bowl with mixed fruits, chia seeds, and a handful of granola
• Snack: Sliced turkey breast with cucumber slices
• Lunch: Grilled chicken and quinoa bowl with avocado and a lemon-tahini dressing
• Snack: A handful of almonds and an orange
• Dinner: Baked cod with roasted Brussels sprouts and a side of wild rice
• Evening: Green tea