Zone diet plan for men
Listonic team
Updated on Nov 1, 2024
The Zone diet for men is designed to enhance the male biology by concentrating on muscle preservation and energy levels. Itโs all about having the right amount of the right nutrients for an active way of life and for general health. What's more, it integrates well with a hectic lifestyle.
Diet plan grocery list
Chicken breast
Salmon
Ground turkey
Beef sirloin
Eggs
Greek yogurt
Cheddar cheese
Almond milk
Quinoa
Brown rice
Oats
Sweet potatoes
Spinach
Kale
Broccoli
Asparagus
Bell peppers
Zucchini
Tomatoes
Avocado
Blueberries
Strawberries
Oranges
Bananas
Almonds
Walnuts
Chia seeds
Olive oil
Green beans
Brussels sprouts
Red onions
Beets
Radishes
Garlic
Diet plan overview
The Zone diet plan for men seeks to fulfill menโs nutritional gaps and works towards optimizing muscle retention and extending energy levels in a masculine approach. This plan uses the Zone's macronutrient ratios but improves them for the treatment of men only.
It is most appropriate for men who wish to improve the fitness level and stamina necessary for everyday life and sports, while efficiently controlling body weight and health status.
Foods to eat
Protein Foods: Choose lean red meat, chicken, and fish to support muscle maintenance, repair, and growth.
Healthy Fats: Nuts, seeds, and avocados promote hormonal balance and overall health.
Low GI Carbs: Whole grains and legumes provide longer-lasting energy.
High Fibre Veggies: Consuming more green and fibrous vegetables supports better digestion and nutrient absorption.
Omega-3s: Fatty fish like salmon and mackerel are beneficial for body and brain health.
โ Tip
Foods not to eat
Processed Snacks: Avoid processed snacks as they contain unhealthy saturated fats and sugar that can hinder fitness goals.
Sugary Drinks: Avoid soft drinks and energy drinks as they are high in calories and sugar.
Too Much Red Meat: Limit red meat consumption, as it may contribute to heart disease.
Refined Grains: Avoid foods like white bread and pasta, which can drain energy.
High-Calorie Junk Foods: Omit fast food and other low-nutrient items from your diet.
Main benefits
The Zone diet plan for men advances toward the particular needs a man has, such as preserving and possibly increasing muscle mass and having a better metabolic rate. These will greatly benefit the overall performance of the sporting individual and enhance control of weight and body composition.
๐ 39% of American men have obesity (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Greek yogurt with blueberries and chia seeds
- Lunch:Grilled chicken breast with quinoa, spinach, and bell peppers
- Dinner:Baked salmon with sweet potatoes, broccoli, and a side of green beans
- Snack:Apple slices with almond butter
- Calories๐ฅ: 1500Fat๐ง: 65gCarbs๐พ: 130gProtein๐ฅฉ: 112g
Day 2
- Breakfast:Scrambled eggs with spinach and cheddar cheese
- Lunch:Ground turkey salad with quinoa, kale, and bell peppers
- Dinner:Beef sirloin with brown rice, asparagus, and a side of zucchini
- Snack:Cottage cheese with walnuts
- Calories๐ฅ: 1550Fat๐ง: 68gCarbs๐พ: 132gProtein๐ฅฉ: 115g
Day 3
- Breakfast:Smoothie with almond milk, banana, and chia seeds
- Lunch:Grilled chicken breast with quinoa, kale, and bell peppers
- Dinner:Ground turkey with brown rice, broccoli, and a side of tomatoes
- Snack:Greek yogurt with strawberries
- Calories๐ฅ: 1500Fat๐ง: 66gCarbs๐พ: 130gProtein๐ฅฉ: 110g
Day 4
- Breakfast:Oatmeal with blueberries and pecans
- Lunch:Grilled chicken breast with brown rice, spinach, and a side of bell peppers
- Dinner:Baked salmon with sweet potatoes, zucchini, and a side of asparagus
- Snack:Orange slices with walnuts
- Calories๐ฅ: 1500Fat๐ง: 64gCarbs๐พ: 135gProtein๐ฅฉ: 112g
Day 5
- Breakfast:Smoothie with almond milk, strawberries, and chia seeds
- Lunch:Beef sirloin salad with quinoa, spinach, and a side of tomatoes
- Dinner:Grilled chicken breast with brown rice, kale, and a side of bell peppers
- Snack:Greek yogurt with blueberries
- Calories๐ฅ: 1500Fat๐ง: 65gCarbs๐พ: 130gProtein๐ฅฉ: 110g
Day 6
- Breakfast:Oatmeal with bananas and walnuts
- Lunch:Grilled chicken breast with quinoa, broccoli, and a side of bell peppers
- Dinner:Baked salmon with sweet potatoes, asparagus, and a side of kale
- Snack:Orange slices with pecans
- Calories๐ฅ: 1550Fat๐ง: 67gCarbs๐พ: 132gProtein๐ฅฉ: 115g
Day 7
- Breakfast:Scrambled eggs with spinach and cheddar cheese
- Lunch:Ground turkey salad with quinoa, kale, and a side of tomatoes
- Dinner:Beef sirloin with brown rice, zucchini, and a side of broccoli
- Snack:Greek yogurt with strawberries
- Calories๐ฅ: 1500Fat๐ง: 65gCarbs๐พ: 132gProtein๐ฅฉ: 110g
Want to learn more?
โ ๏ธ Keep in mind
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Listonic team
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