90 30 50 diet plan for men
Diet plan grocery list
Chicken breast
Eggs
Ground turkey
Salmon
Tuna
Lean beef
Cottage cheese
Greek yogurt
Broccoli
Spinach
Asparagus
Bell peppers
Brussels sprouts
Carrots
Cauliflower
Zucchini
Sweet potatoes
Brown rice
Quinoa
Oats
Whole wheat bread
Almonds
Walnuts
Avocado
Olive oil
Flaxseeds
Chia seeds
Lentils
Black beans
Chickpeas
Edamame
Low-fat cheese
Protein powder
Diet plan overview
The 90 30 50 diet plan for men is tailored to meet the higher energy and nutritional needs typically required by men. This plan includes 90 grams of high-quality protein for muscle repair and growth, 30 grams of fiber for optimal digestive function, and 50 grams of healthy fats for sustained energy. It's particularly beneficial for men who lead active lifestyles or are involved in physical training.
This diet emphasizes nutrient-dense foods to support overall health and vitality, ensuring that men receive all the necessary components for robust health. It’s a straightforward approach to balanced eating, focusing on long-term wellness.
Foods to eat
- Lean Meats: Chicken, turkey, and lean cuts of beef provide high-quality protein without excess fat.
- Whole Grains: Brown rice, whole wheat bread, and oats provide sustained energy and essential nutrients.
- Nuts and Seeds: Almonds, walnuts, and flaxseeds are good sources of healthy fats and protein.
- Fruits: Apples, bananas, and berries offer vitamins, minerals, and dietary fiber.
- Green Vegetables: Spinach, kale, and broccoli are nutrient-dense and support overall health.
✅ Tip
Foods not to eat
- Refined Carbohydrates: White bread, pasta, and pastries can lead to weight gain and energy crashes.
- High-Sugar Snacks: Candy, cookies, and other sugary treats offer little nutritional benefit and contribute to obesity.
- Excessive Alcohol: Can negatively impact liver function and overall health.
- High-Sodium Foods: Processed meats and fast food can increase blood pressure and heart disease risk.
- Trans Fats: Found in margarine and some processed foods, linked to heart disease.
Main benefits
The 90 30 50 diet plan for men is tailored to meet the higher metabolic needs typically seen in men, with ample protein for muscle development, fiber for optimal digestion, and healthy fats to support testosterone levels. This diet helps in maintaining vigor and physical health.
📊 Nutrient breakdown of the 90 30 50 diet (Source)
How to budget on this diet plan
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Meal plan suggestion
7-Day Meal Plan for 90 30 50 Diet Plan for Men
Day 1
- Breakfast: Oatmeal with chia seeds, walnuts, and protein powder
- Lunch: Grilled chicken breast with quinoa and steamed broccoli
- Dinner: Salmon fillet with a side of roasted sweet potatoes and asparagus
- Snack: Greek yogurt with sliced almonds and flaxseeds
Day 2
- Breakfast: Whole wheat toast with avocado and scrambled eggs
- Lunch: Lentil soup with spinach and carrots
- Dinner: Lean beef stir-fry with bell peppers and brown rice
- Snack: Cottage cheese with sliced peaches and a sprinkle of chia seeds
Day 3
- Breakfast: Protein smoothie with protein powder, Greek yogurt, and banana
- Lunch: Turkey and avocado salad with olive oil dressing
- Dinner: Baked tilapia with a side of sautéed zucchini and Brussels sprouts
- Snack: Handful of mixed nuts (almonds and walnuts)
Day 4
- Breakfast: Greek yogurt with mixed berries and flaxseeds
- Lunch: Chickpea and cauliflower curry served over brown rice
- Dinner: Grilled steak with roasted carrots and a side salad of spinach and bell peppers
- Snack: Hard-boiled eggs with a sprinkle of sea salt
Day 5
- Breakfast: Overnight oats with almond milk, chia seeds, and blueberries
- Lunch: Grilled chicken wrap with whole wheat bread, lettuce, and low-fat cheese
- Dinner: Baked cod with a side of steamed edamame and quinoa
- Snack: Cottage cheese with sliced strawberries
Day 6
- Breakfast: Spinach and cheese omelette with a side of whole wheat toast
- Lunch: Beef and black bean chili
- Dinner: Roasted turkey breast with sweet potatoes and steamed green beans
- Snack: Sliced cucumber with hummus
Day 7
- Breakfast: Protein pancakes topped with fresh berries and a dollop of Greek yogurt
- Lunch: Grilled salmon salad with mixed greens, avocado, and vinaigrette
- Dinner: Ground turkey tacos with bell peppers, onions, and whole wheat tortillas
- Snack: Apple slices with almond butter
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⚠️ Keep in mind
Article reviewed
- Written by Zuzanna Kędziora
- Published on Apr 29, 2024
- Updated on Nov 1, 2024