F-factor diet plan for men
Listonic team
Updated on Nov 1, 2024
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
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. Itβs a straightforward approach to better health and nutrition for men.
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.
β Tip
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.
π 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.
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Meal plan suggestion
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
- Caloriesπ₯: 1,500Fatπ§: 45gCarbsπΎ: 180gProteinπ₯©: 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
- Caloriesπ₯: 1,600Fatπ§: 50gCarbsπΎ: 170gProteinπ₯©: 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
- Caloriesπ₯: 1,550Fatπ§: 48gCarbsπΎ: 160gProteinπ₯©: 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
- Caloriesπ₯: 1,650Fatπ§: 52gCarbsπΎ: 175gProteinπ₯©: 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
- Caloriesπ₯: 1,600Fatπ§: 50gCarbsπΎ: 165gProteinπ₯©: 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
- Caloriesπ₯: 1,570Fatπ§: 48gCarbsπΎ: 170gProteinπ₯©: 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
- Caloriesπ₯: 1,580Fatπ§: 49gCarbsπΎ: 172gProteinπ₯©: 110g
Want to learn more?
β οΈ Keep in mind
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Listonic team
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