Lose Weight With A 5 Day Meal Plan

First, we need to calculate the BMR of the user. John is a 22 year old male, 5 foot 10 inches tall, weighing 16 stones. His activity level is that he trains most days. His BMR is calculated as follows: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years) John's BMR = 66 + (13.7 x 72.2) + (5 x 175) – (6.8 x 22) John's BMR = 1659.6 kcal Based on John's goal of losing weight, he needs to create a calorie deficit in order to reduce his weight. The recommended calorie deficit for John to lose weight safely is 500-1000 calories per day. This means that John should consume a maximum of 1500-1059.6 calories per day to achieve his goal. It is also important to include exercise into John's plan in order to lose weight. John should aim to do 30 minutes of aerobic exercise three times a week, and strength training exercises twice a week. This will help to boost his metabolism and help him to achieve his weight loss goals. Now that we have established his daily calorie intake, let's create a meal plan for John. Day 1: Breakfast: 2 boiled eggs and 2 pieces of whole grain toast with 1 teaspoon of olive oil Lunch: Chicken salad with lettuce, tomato, cucumber and a vinaigrette dressing Dinner: Baked salmon with steamed vegetables Snack: Fruit smoothie Day 2: Breakfast: Overnight oats with almond milk and berries Lunch: Chicken wrap with lettuce, avocado and tomato Dinner: Vegetable stir-fry with brown rice Snack: Apple with peanut butter Day 3: Breakfast: Greek yogurt with blueberries and walnuts Lunch: Grilled chicken with quinoa and roasted vegetables Dinner: Veggie burger with sweet potato fries Snack: Celery sticks with hummus Day 4: Breakfast: Avocado toast with 2 boiled eggs Lunch: Turkey sandwich with lettuce, tomato and mustard Dinner: Grilled salmon with steamed broccoli Snack: Banana with almond butter Day 5: Breakfast: Smoothie bowl with banana, almond milk, chia seeds and almond butter Lunch: Lentil soup with quinoa Dinner: Grilled chicken with roasted vegetables Snack: Greek yogurt with berries and walnuts John should stick to this meal plan for 5 days and if he follows it properly, he should be able to achieve his weight loss goals. Eating the right balance of proteins, carbohydrates, and fats can help to boost John's metabolism and aid in weight loss. Additionally, he should ensure he is drinking enough water and getting enough sleep in order to support his weight loss journey. It is important to remember that John should not try to lose more than 2lbs per week in order to maintain a healthy weight loss. He should also consult with a healthcare professional if he has any concerns or questions about his diet.