1800 calories per day is a generalized recommendation for men trying to lose weight. This exact amount has been trialled and has shown to lead to weight loss. Low-carb and mediterranean-type diets were more successful than low fat.
8 oz. (~220g) Chicken Breast (skinless boneless) - cook in griller.
1 Cup Broccoli
1 ½ Cup (cooked) Brown Rice
1 Tablespoon Honey mustard for seasoning (65)
This is a balanced meal of about 50% carbs, 30% proteins, and 20% fats.
Ensure you drink plenty of water - aim for 8-10 glasses per day.
Only other drinks allowed are herbal teas, green tea, and the occasional black coffee.
Shai, I., Schwarzfuchs, D., Henkin, Y., Shahar, D. R., Witkow, S., Greenberg, I., ... & Stampfer, M. J. (2008). Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. New England Journal of Medicine, 359(3), 229-241. Link
Graffagnino, C. L., Falko, J. M., Londe, M., Schaumburg, J., Hyek, M. F., Shaffer, L. E., ... & Caulin-Glaser, T. (2006). Effect of a Community-Based Weight Management Program on Weight Loss and Cardiovascular Disease Risk Factors. Obesity, 14(2), 280-288. Link