Im a 38 years old male, 173 cm tall and 100kg...

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Nutrition Assessment

according to your BMR you need to consume 2450 Kcal/ day to maintain your current weight, so you need to consume 1350 kcal in order to lose 1 kg/ week.
it's important to do not skip meals, because when you get too hungry, you're less likely to make healthy choices, in addition you will slow down your metabolic rate
You need to exercise 3 times a week as minimum range, try to combine cardio and weightlifting in your daily workout

1350 K cal diet

Breakfast:
240 ml low-fat milk + 3 tbsp. oat or 1 slice whole grain bread + tbsp. honey
1 cup salad without salt + 1boiled egg
Snack:
120 ml fresh juice or 1 small apple
1 slices whole grain bread + 2 slice turkey or 60g white cheese
1 cup fresh vegetables
Lunch:
120g chicken breast or beef steak + 4 tbsp. rice
240 ml low fat yogurt or skimmed milk
1 cup grilled vegetables
Dinner:
1 cup salad without salt + 150g tuna
240 ml low fat milk
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