Home > Diet plans

Zone diet plan for men

The Zone diet for men is geared towards optimizing male health, focusing on muscle maintenance and energy levels. It's all about getting the right mix of nutrients to support an active lifestyle and overall wellness. Plus, it fits easily into a busy schedule.

Get grocery list
Zone diet plan for men photo cover

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

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

Diet plan overview

The Zone diet plan for men is tailored to support the specific nutritional needs of men, aiming to enhance muscle maintenance and overall energy. This plan adapts the Zone's macronutrient balance to optimize male health and performance.

It's ideal for men looking to improve their physical condition and endurance, whether in daily activities or sports, while also managing weight and health effectively.

Zone diet plan for men exemplary product

Foods to eat

  • Protein-Rich Foods: Opt for sources like lean beef, chicken, and fish, which support muscle repair and growth.
  • Healthy Fats: Include fats from sources like nuts, seeds, and avocado that are essential for hormone balance and overall health.
  • Complex Carbohydrates: Choose whole grains and legumes for sustained energy release throughout the day.
  • High-Fiber Vegetables: Emphasize green leafy vegetables and other fibrous options to aid digestion and nutrient absorption.
  • Omega-3 Fatty Acids: Incorporate fish like salmon and mackerel which are crucial for heart health and cognitive function.
quote icon

Try to include one color from each color category most days of the week. For example, have blue and red berries in your smoothie, leafy greens with your lunch, purple carrots and orange.

Mark Hyman, MD

Foods not to eat

  • Processed Snacks: Avoid snacks that are high in unhealthy fats and sugars which can hinder fitness goals.
  • Sugary Beverages: Steer clear of sodas and energy drinks that offer empty calories and disrupt insulin levels.
  • Excessive Red Meat: Limit red meat intake to reduce risk of heart disease and maintain balanced nutrient intake.
  • Refined Grains: Stay away from white bread and pasta that can lead to energy crashes and weight gain.
  • High-Calorie Junk Foods: Cut out fast food and other high-calorie, low-nutrient foods that detract from diet goals.

Main benefits

The Zone diet plan for men specifically targets the nutritional needs of men, focusing on maintaining muscle mass and enhancing metabolic rate. This can lead to improved physical performance and better management of weight and body composition.

Zone diet plan for men graph

📊 39% of American men have obesity (Source)

How to budget on this diet plan

For men following the Zone diet, investing in quality protein like chicken and fish and using legumes as a supplement can keep costs low while meeting dietary requirements. Bulk buying these staples during sales and using a portion of your freezer for storage can further reduce expenses. Cooking larger batches of meals on weekends can also simplify your weekly meal prep and save money.

Download the FREE grocery list for this Diet plan

Get grocery list
picture showing a phone with a shopping list

Meal Plan for Zone Diet Plan for Men

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

Calories: 1500  Fat: 65g   Carbs: 130g   Protein: 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

Calories: 1550  Fat: 68g   Carbs: 132g   Protein: 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

Calories: 1500  Fat: 66g   Carbs: 130g   Protein: 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

Calories: 1500  Fat: 64g   Carbs: 135g   Protein: 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

Calories: 1500  Fat: 65g   Carbs: 130g   Protein: 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

Calories: 1550  Fat: 67g   Carbs: 132g   Protein: 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

Calories: 1500  Fat: 65g   Carbs: 132g   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
picture showing a phone with a shopping list
⚠️ 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.

Other diet plans

Mushroom diet plan for lowering cholesterol photo cover

Mushroom diet plan for lowering cholesterol

GO TO DIET PLAN

Mushroom diet plan for low sodium diet photo cover

Mushroom diet plan for low sodium diet

GO TO DIET PLAN

Mushroom diet plan for hair growth photo cover

Mushroom diet plan for hair growth

GO TO DIET PLAN