Weight Loss Meal Plan

Eat More Food, Lose More Weight

Put the Men's Health nutrition system in action with this daily plan. (Yep, it's a lot of food!)

By The Editors of Men's Health

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Eat More Food, Lose More Weight // oatmeal with fruit c Thinkstock

Image: Thinkstock

First Breakfast

The foods: Dairy, eggs, whole grains, and fiber. If you usually skip breakfast, start with a glass of milk or a slice of cheese with whole-wheat toast. Or, if you wake up ready for a meal, have walnut-flaxseed oatmeal with some yogurt and blueberries. (Take The Best Breakfast Food Quiz to make the best decision every morning.)

The goal: To load up on calories.

The rationale: The protein in milk and other dairy products can increase muscle protein production, helping to promote muscle growth and fat loss after exercise.

Bonus: Learn how to lose more weight less effort in The Lean Belly Prescription Plan

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Eat More Food, Lose More Weight

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