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F-factor diet plan for men

The F-factor diet plan is a great fit for men looking to improve their health. High-fiber foods help you stay full and support muscle maintenance, making it easier to stay on track. It's a simple way to boost your nutrition without complicated rules.

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Diet plan grocery list

  • Chicken breasts
  • Ground beef
  • Pork tenderloin
  • Salmon
  • Tilapia
  • Spinach
  • Kale
  • Romaine lettuce
  • Tomatoes
  • Bell peppers
  • Broccoli

  • Sweet potatoes
  • White potatoes
  • Blueberries
  • Strawberries
  • Bananas
  • Greek yogurt
  • Cottage cheese
  • Cheddar cheese
  • Almonds
  • Walnuts
  • Brown rice

  • Quinoa
  • Oats
  • Black beans
  • Chickpeas
  • Olive oil
  • Canola oil
  • Avocados
  • Garlic
  • Onions
  • Apples
  • Oranges

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Article Reviewed
• Written by Roxana Grabowska.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

Diet plan overview

The F-factor diet plan for men is tailored to meet the nutritional needs of men. By emphasizing high-fiber foods, it helps maintain energy levels and supports muscle health.

This plan makes it easy to stay full and satisfied while enjoying a balanced diet. It’s a straightforward approach to better health and nutrition for men.

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Foods to eat

  • Lean Proteins: Chicken, turkey, and lean beef to support muscle maintenance and growth.
  • Whole Grains: Brown rice, oats, and whole wheat bread for sustained energy and fiber.
  • Vegetables: Broccoli, spinach, and bell peppers for essential vitamins and minerals.
  • Fruits: Bananas, berries, and apples for quick, nutritious snacks.
  • Nuts and Seeds: Almonds, walnuts, and chia seeds for healthy fats and protein.
quote icon

Food is the most important tool in my medical toolbox. It works faster, better, and is cheaper than medication.

Mark Hyman, MD

Foods not to eat

  • Processed Meats: Bacon, sausages, and deli meats that are high in sodium and unhealthy fats.
  • Refined Grains: White bread, white rice, and pastries that lack nutrients and fiber.
  • Sugary Snacks: Candy, cakes, and cookies that provide empty calories.
  • Fried Foods: Fried chicken, French fries, and doughnuts that are high in unhealthy fats.
  • Sugary Drinks: Sodas, sweetened teas, and energy drinks that add unnecessary sugar and calories.

Main benefits

The F-factor diet plan for men supports muscle maintenance and overall vitality with high-fiber, protein-rich foods. It helps sustain energy levels throughout the day, making it easier to stay active. This plan also promotes heart health and better digestion, essential for long-term wellness.

F-factor diet plan for men graph

📊 39% of American men have obesity (Source)

How to budget on this diet plan

For the F-factor diet plan for men, focus on buying bulk protein sources like beans, lentils, and whole grains, which are filling and economical. Opt for seasonal vegetables and fruits to get the best prices. Cooking larger portions and freezing leftovers can save time and money. Preparing your own snacks, like homemade trail mix, can be cheaper and healthier than store-bought options.

Download the FREE grocery list for this Diet plan

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Meal Plan for F-factor Diet Plan for Men

Day 1

  • Breakfast: Greek yogurt with blueberries and walnuts
  • Lunch: Chicken breast salad with romaine lettuce, tomatoes, and bell peppers
  • Dinner: Grilled salmon with roasted sweet potatoes and quinoa
  • Snack: Apple slices with almonds

Calories: 1,500  Fat: 45g  Carbs: 180g  Protein: 100g

Day 2

  • Breakfast: Smoothie with almond milk, strawberries, and flaxseeds
  • Lunch: Ground beef stir-fry with bell peppers and brown rice
  • Dinner: Baked pork tenderloin with roasted sweet potatoes and broccoli
  • Snack: Orange and a handful of almonds

Calories: 1,600  Fat: 50g  Carbs: 170g  Protein: 110g

Day 3

  • Breakfast: Greek yogurt with raspberries and chia seeds
  • Lunch: Chicken breast salad with romaine lettuce, tomatoes, and bell peppers
  • Dinner: Grilled tilapia with roasted sweet potatoes and quinoa
  • Snack: Banana and a handful of walnuts

Calories: 1,550  Fat: 48g  Carbs: 160g  Protein: 105g

Day 4

  • Breakfast: Smoothie with coconut oil, spinach, and blueberries
  • Lunch: Ground beef stir-fry with bell peppers and brown rice
  • Dinner: Baked pork tenderloin with roasted sweet potatoes and broccoli
  • Snack: Apple slices with almonds

Calories: 1,650  Fat: 52g  Carbs: 175g  Protein: 115g

Day 5

  • Breakfast: Greek yogurt with strawberries and chia seeds
  • Lunch: Chicken breast salad with romaine lettuce, tomatoes, and bell peppers
  • Dinner: Grilled salmon with roasted sweet potatoes and quinoa
  • Snack: Orange and a handful of walnuts

Calories: 1,600  Fat: 50g  Carbs: 165g  Protein: 110g

Day 6

  • Breakfast: Smoothie with almond milk, spinach, and bananas
  • Lunch: Ground beef stir-fry with bell peppers and brown rice
  • Dinner: Baked pork tenderloin with roasted sweet potatoes and broccoli
  • Snack: Pineapple slices with a handful of almonds

Calories: 1,570  Fat: 48g  Carbs: 170g  Protein: 108g

Day 7

  • Breakfast: Greek yogurt with blueberries and walnuts
  • Lunch: Chicken breast salad with romaine lettuce, tomatoes, and bell peppers
  • Dinner: Grilled tilapia with roasted sweet potatoes and quinoa
  • Snack: Banana and a handful of walnuts

Calories: 1,580  Fat: 49g  Carbs: 172g  Protein: 110g

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 Oct. 1, 2024.

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