Weight loss expert reveals how you can eat at Wetherspoons EVERY DAY and still shed the pounds
A top nutritionist claims fellas can burn up to 0.5kg of flab a week with the 'Spoons shedder' diet plan - and you don't even need to go to the gym
BLOKES can lose weight by sinking pints and gorging on Wetherspoons food EVERY day, a top nutritionist has claimed.
Speaking exclusively to Sun Men, fitness expert Kit Chamier - who advises top athletes on meal planning - reveals how men can shed the pounds with booze and pub grub.
Kit claims fellas can burn up to 0.5kg of flab a week with the 'Spoons shedder' diet plan - and you don't even need to go to the gym.
He said: "2,500kcal is current government guidelines for an adult male.
"So having a 500kcal deficit per day should yield 0.5kg weight loss per week.
"Protein intake has remained high throughout this plan therefore it is highly likely the weight loss will be fat mass.
"Any exercise and calories burned on top of this deficit will simply accelerate the weight loss, although I would advise that a colossal deficit isn't necessary."
Monday
Wetherspoons breakfast today.
Vegetarian doesn’t always mean healthy, and often can mean higher calories.
Eggs are really nutritious with lots of protein but also fats, which adds calories.
Balanced by the rest of the day with two other nutrient dense and lower kcal meals.
Breakfast: Wetherspoons Vegetarian Breakfast - Two eggs, 2 quorn sausages, baked beans, 2 hash browns, mushroom, toast, tomato 933kcal
Lunch: Rainbow Chicken Cous cous 400kcal
- 100g Chicken breast
- 130g couscous cooked
- 60g Rocket
- 50g iceberg lettuce
- 80g Onion
- 130g Red pepper
- 40g Sweetcorn drained
- 5g Olive oil/butter
Snack: 100g strawberries, one banana 120kcal
Dinner: Low fat bolognese
- 100g Turkey breast mince
- 130g cooked rice noodles
- 130g spinach
- 100g tomato
- 120g tinned tomatoes
- 40g sweetcorn
Drink: 2x Heineken 0%
Total calories: 1993
Tuesday
Heavy Wetherspoons lunch with red meat.
And even room for a snack today.
Evening meal is a healthier version of a burger.
Breakfast: Blueberry pancakes 500kcal
- 50g Rolled oats
- 140g Blueberries
- 325g Egg whites
Lunch: BBQ Pulled Pork Jacket Potato 634kcal
Snack: 5 x Chocolate Oat biscuits, 100g blueberries 270kcal
Dinner: Chicken burger 500kcl
- 2 Heck chicken burger
- 130g wholemeal bun
- 170g kale
- 170g peas
- 170g broccoli
- 15g ketchup
Drink: 2x Heineken 0% 0kcl
Total calories: 1904
Wednesday
Wetherspoons burger for dinner.
Pretty typical high calorie and fat meal along with alcohol intake which quickly adds calories.
Breakfast: Vegetable egg white omelette on sourdough toast 400kcal
- 250g ‘Two Chicks’ Egg Whites
- 100g mushroom
- 100g sweetcorn
- 100g broccoli
- 70g Sourdough bread
- 10g Olive oil/butter
Lunch: Chicken rice noodles stir fry 400kcl
- 100g Chicken breast
- 130g cooked rice noodles
- 130g kale
- 80g Onion
- 130g broccoli
- 40g Sweetcorn drained
- 5g Olive oil/butter
Dinner: Seven Stars New York Deli Burger 818kcl
Drink: One pint of Guinness, one Becks Blue 0%, one Coca Cola 390kcl
Total calories: 2008
Thursday
Wetherspoons breakfast again.
I picked something which might seem healthy, but calories rocket up with the sauce.
0% alcohol helping a thirsty Thursday without the calories or alcohol.
Breakfast: Wetherspoons Egg Benedict 715kcal
Lunch: Tuna sesame bagel 500kcl
- 120g tuna in spring water drained
- Four mini sesame seed bagels (55g)
- 90g beetroot
- 60g rocket leaves
- 15g light mayonnaise
- 10g sweet chilli sauce
Snack: 100g pineapple, 100g mango, 1 nakd bar 240kcal
Dinner: Creamy chicken noodles 500kcl
- 170g Chicken breast
- 200g cooked rice noodles
- 50g garlic and herb quark
- 135g chopped tinned tomatoes
- 35g tomato puree
- 170g broccoli
Drink: One Becks Blue 0% 40kcl
Total calories: 1995
Friday
Today's Wetherspoons lunch is a vegetarian take on bangers and mash.
The day starts out with a healthy homemade breakfast of overnight oats.
Then there's some greens and oily fish to balance it out in the evening.
Breakfast: Blueberry Overnight oats 400kcal
- 40g Rolled Oats
- 280g 0% Greek yogurt
- 50g blueberries
- 8g sultanas
- 1 tsp Cinnamon
- 0.5 tsp Vanilla extract
Lunch: Wetherspoons Vegetarian Bangers and Mash 708kcl
Dinner: Fresh Salmon Medley400kcl
- 100g salmon fillet
- 130g cooked couscous
- 70g carrot
- 15g raisins
- 130g kale
Drink: Two pints of Peroni, Becks Blue 0% 510kcl
Total calories: 2018
Saturday
Out for dinner for a massively calorific Wetherspoons curry - usually this is because of coconut milk, which is extremely high in saturates
But I've balanced it out with a healthy tuna wrap and a protein breakfast shake.
Breakfast: Protein-based breakfast shake 400kcal
- 90g banana
- 450ml almond milk
- 40g scoop protein powder
- 100g strawberries
Lunch: Tuna wrap 300kcl
- 80g tuna in spring water drained
- 1 small 40g Wholegrain tortilla wrap
- 100g iceberg lettuce
- 60g beetroot
- 100g Red pepper
- 30g Sweetcorn drained
- 4g Olive oil/butter
Dinner: Seven Stars Chicken Tikka Masalla 1123kcl
Drink: One pint of Strongbow 250kcl
Total calories: 2073
Sunday
Even with two Wetherspoons meals, your calories can still be met.
The largest calorie meal is also found on this day, a whopping 1539kcal Pie chips and mushy peas.
This is almost your entire day worth of calories.
With this amount of kcal taken up by an unhealthier meal, it’s important to find other nutrient dense fruit and vegetables in other meals, and there are healthy options on these menus, like the fruit platter.
Breakfast: Wetherspoons fruit platter 200kcal
- 90g banana
- 450ml almond milk
- 40g scoop protein powder
- 100g strawberries
Lunch: Seven Stars British Beef and Doom Bar Pie with chips and mushy peas 1539kcl
Dinner: Tortilla Chicken Pizza 1123kcl
- 80g Chicken breast
- 1 small 40g Wholegrain tortilla wrap
- 50g rocket
- 60g onion
- 100g red pepper
- 30g tomato paste
- 4g Olive oil/butter
Total calories: 2039
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