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diet plan for men

For men, a balanced diet can make a big difference in energy levels and overall health. A diet plan tailored for men emphasizes hearty, satisfying foods that fuel an active lifestyle and support muscle maintenance. It's about finding the right balance to stay strong and energized.

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Diet plan grocery list

  • Chicken breast
  • Ground beef
  • Salmon
  • Zucchini
  • Bell peppers
  • Spinach
  • Apples
  • Oranges
  • Blueberries
  • Quinoa
  • Brown rice

  • Sweet potatoes
  • Olive oil
  • Butter
  • Whole milk
  • Greek yogurt
  • Green beans
  • Cherry tomatoes
  • Beef steaks
  • Pork chops
  • Oats
  • Carrots

  • Kale
  • Broccoli
  • Cauliflower
  • Rice cakes
  • Almonds
  • Walnuts
  • Basil
  • Cilantro
  • Garlic
  • Ginger
  • Lemon

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Article Reviewed
• Written by Roxana Grabowska.
• Published on July 2, 2024.
• Updated on August 8, 2024.

Diet plan overview

The diet plan for men is crafted to meet the unique nutritional needs of men. It emphasizes foods that support muscle maintenance, energy, and overall health. This plan provides hearty and satisfying options to fuel an active lifestyle and promote long-term wellness.

By focusing on nutrient-dense foods, you can maintain your strength and vitality. It’s about finding a balance that suits your individual health goals and daily routines.

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Foods to eat

  • Lean Proteins: Include chicken, turkey, and lean cuts of beef for muscle maintenance and repair.
  • Whole Grains: Opt for brown rice, quinoa, and oats to provide sustained energy.
  • Vegetables: Add plenty of leafy greens, bell peppers, and tomatoes for vitamins and minerals.
  • Healthy Fats: Use olive oil, nuts, and fatty fish like salmon to support heart health.
  • Dairy or Alternatives: Incorporate milk, yogurt, or plant-based options for calcium and protein.
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Studies find that people who east nuts five times per week have a decreased risk of developing heart disease compared to those who do not eat nuts at all.

Marc Gillinov, M.D., Steven Nissen, M.D.

Foods not to eat

  • Fried Foods: Avoid fried snacks and fast food that are high in unhealthy fats.
  • Sugary Snacks: Limit candies, cookies, and other sugary treats that offer little nutritional value.
  • Refined Grains: Steer clear of white bread and pasta that can lead to quick energy crashes.
  • Sugary Drinks: Skip sodas and energy drinks that contain high amounts of sugar.
  • Processed Meats: Reduce intake of processed meats like sausages and deli meats that are high in sodium and preservatives.

Main benefits

The diet plan for men supports muscle health and energy with nutrient-dense foods tailored to men’s needs. It promotes heart health through the inclusion of healthy fats and lean proteins. This plan can also improve overall stamina and vitality by focusing on balanced nutrition.

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📊 39% of American men have obesity (Source)

How to budget on this diet plan

To save money on the diet plan for men, buy lean proteins like chicken and ground turkey in bulk, and look for sales on nutrient-dense foods. Preparing meals at home rather than relying on pricey takeout ensures better control over your budget and nutrition. Utilize cost-effective sources of protein such as eggs and legumes to keep expenses low.

Download the FREE grocery list for this Diet plan

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Meal Plan for Men

Day 1

  • Breakfast: Oatmeal with blueberries and almonds
  • Lunch: Grilled chicken breast with quinoa and spinach
  • Dinner: Baked salmon with sweet potatoes and broccoli
  • Snack: Greek yogurt with apple slices

Calories: 1,900  Fat: 75g  Carbs: 210g  Protein: 130g

Day 2

  • Breakfast: Smoothie with whole milk, banana, and spinach
  • Lunch: Ground beef with brown rice and bell peppers
  • Dinner: Grilled pork chops with carrots and green beans
  • Snack: Rice cakes with avocado

Calories: 1,950  Fat: 70g  Carbs: 215g  Protein: 135g

Day 3

  • Breakfast: Whole wheat toast with butter and eggs
  • Lunch: Lentil salad with cherry tomatoes and spinach
  • Dinner: Grilled salmon with quinoa and zucchini
  • Snack: Apple slices with walnuts

Calories: 1,900  Fat: 65g  Carbs: 220g  Protein: 130g

Day 4

  • Breakfast: Oatmeal with bananas and almonds
  • Lunch: Ground turkey with quinoa and spinach
  • Dinner: Baked chicken breast with sweet potatoes and broccoli
  • Snack: Greek yogurt with blueberries

Calories: 1,900  Fat: 75g  Carbs: 210g  Protein: 130g

Day 5

  • Breakfast: Smoothie with whole milk, banana, and spinach
  • Lunch: Chicken breast salad with avocado and bell peppers
  • Dinner: Ground beef stir-fry with brown rice and green beans
  • Snack: Rice cakes with cucumber slices

Calories: 1,950  Fat: 70g  Carbs: 215g  Protein: 135g

Day 6

  • Breakfast: Oatmeal with apple slices and walnuts
  • Lunch: Lentil soup with carrots and spinach
  • Dinner: Grilled salmon with quinoa and broccoli
  • Snack: Carrot sticks with almonds

Calories: 1,900  Fat: 65g  Carbs: 220g  Protein: 130g

Day 7

  • Breakfast: Smoothie with whole milk, banana, and spinach
  • Lunch: Ground turkey wrap with bell peppers and quinoa
  • Dinner: Baked pork chops with sweet potatoes and green beans
  • Snack: Greek yogurt with apple slices

Calories: 1,950  Fat: 70g  Carbs: 215g  Protein: 135g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

Get grocery list
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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article reviewed
• Written by Roxana Grabowska.
• Published on July 2, 2024.
• Updated on August 8, 2024.

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