Weight loss diet plan ( Healthy / male ) – 1,500 Kcal

Choose one option from each meal

Drink a glass of water

• Choice 1:

1 slice of brown toast + 2 tablespoons of low-fat feta cheese + a cup of  cucumber slices + tomatoes (half of cucumber and half of tomato) + a cup of coffee without sugar + 5 unroasted walnuts halves .

• Choice 2:

1 slice of toast + 2 spoons of low-fat labneh + mixed vegetable slices (half piece of each type and only two types are allowed) + 6 pieces of unroasted almonds.

• Choice 3 (twice a week):

1 slice of toast or a quarter of a loaf of brown bread + one egg fried with a teaspoon of olive oil with a quarter cup of vegetables (mushrooms + green onions or as desired) + half a cup of vegetables (half of medium sized one).

• Choice number 1: A cup of coffee with skimmed milk without sugar + 3 small dates.
• Choice number 2: A cup of tea with skimmed milk without sugar + a quarter cup of dried fruits (4 pieces).

Drink a glass of water

• Choice 1:

A cup of mixed vegetable salad with lemon and a teaspoon of olive oil + 8 tablespoons of steamed rice (spices as desired) without oil + a piece of grilled fish without oil 60 g.

• Choice 2:

2 small grilled or boiled potatoes (without oil) + half a cup of boiled or grilled vegetables with a teaspoon of olive oil (carrots, peas, broccoli) with 60 g  chicken breast cut into slices.

• Choice 3:

8 tablespoons of pasta with homemade tomato sauce without oil with 60 g grilled chicken or shrimp + a cup of vegetable salad with lemon and pomegranate molasses with a teaspoon of olive oil.

Drink a glass of water

• Choice 1: 8 strawberries with a cup of skimmed milk + a cup of green tea without sugar.
• Choice 2: 2 teaspoons of low-fat coffee map + 1 teaspoon of Nescafe without sugar + 1 small pear.
• Choice 3: a mixture of milk and banana milkshake (1 small banana with a cup of skimmed milk).

Drink a glass of water

• Choice 1:

1 slice of brown toast + 2 tablespoons of low-fat labneh + half a cup of vegetables (half piece of each type and two types only) + half a cup of mushroom soup without cream.

• Choice 2:

A cup of low-fat milk + 30 g (half a cup) Bran Flakes (with a teaspoon of honey as desired).

• Choice 3:

A cup of vegetable salad (contains half a cup of sweet corn + 30 gm of tuna in water and drain it + the vegetables you prefer).

General tips and advices:

• Do not exceed drinking more than two cups per day of coffee or tea without milk and sugar.
• Drink a glass of water before every meal.
• Increase your physical activity during the day and exercise for one hour, 3 days a week.
• Use a sugar substitute instead of regular sugar.
• Use a very small amount of vegetable oils.
• Reduce the use of salt as much as possible.
• Drink enough water, 8-10 glasses of water a day.