7-Day Diet Plan for Weight Loss: Meal-by-Meal Guide for a Male Who Aims to Lose 70 kg

 

Here is a 7-day diet plan in tabular form based on the recommendations for the male who weighs 100 kg and is 170 cm tall and aims to lose 70 kg:

Day	Breakfast	Snack	Lunch	Snack	Dinner
Monday	Egg white omelette with vegetables, a slice of whole-grain toast, and a cup of black coffee	A piece of fruit and a handful of raw nuts	Grilled chicken breast with a mixed green salad and a tablespoon of olive oil-based dressing	A small serving of low-fat yogurt with berries	Grilled fish with roasted vegetables and a small serving of quinoa or brown rice
Tuesday	Greek yogurt with berries, chia seeds, and a drizzle of honey	A hard-boiled egg and a handful of raw veggies	Grilled chicken skewers with bell peppers and onions	A small serving of hummus with baby carrots	Beef stir-fry with broccoli, mushrooms, and brown rice
Wednesday	Protein smoothie with almond milk, spinach, banana, and protein powder	A small apple and a hard-boiled egg	Grilled salmon with asparagus and lemon-butter sauce	A serving of low-fat cottage cheese with cherry tomatoes	Turkey chili with mixed vegetables and quinoa
Thursday	Oatmeal with banana and almond butter	A small serving of trail mix	Tuna salad with mixed greens and a whole-grain roll	A serving of fruit with a tablespoon of peanut butter	Grilled chicken breast with roasted Brussels sprouts and sweet potato wedges
Friday	Scrambled eggs with veggies and whole-grain toast	A small serving of low-fat cheese and whole-grain crackers	Lentil soup with mixed veggies and a side of roasted chickpeas	A serving of sliced bell peppers and hummus	Baked sweet potato with black bean and corn salsa
Saturday	Quinoa bowl with roasted veggies, avocado, and a poached egg	A handful of almonds and dried apricots	Grilled shrimp skewers with a side of quinoa salad	A serving of low-fat Greek yogurt with honey	Grilled flank steak with a side of roasted beets and carrots
Sunday	Breakfast burrito with scrambled eggs, veggies, and salsa	A small serving of edamame	Grilled chicken breast with a side of roasted butternut squash	A serving of fruit and a small piece of dark chocolate	Baked salmon with roasted cauliflower and a small serving of brown rice

Note: The portion sizes and calorie amounts will vary based on the individual's specific needs and goals, and consulting a healthcare professional or registered dietitian can help adjust the plan accordingly.