Home > Diet plans

Zone diet plan for men

The Zone diet for men is designed to enhance the male biology by concentrating on muscle preservation and energy levels. It’s 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.

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 Oct. 1, 2024.

Diet plan overview

The Zone diet plan for men seeks to fulfill men’s 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.

Zone diet plan for men exemplary product

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.
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 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.

Zone diet plan for men graph

📊 39% of American men have obesity (Source)

How to budget on this diet plan

As for the men on the Zone diet, spending on protein in the form of chicken and fish in addition to legumes may help stay within the budget and still meet the needed requirements. Buy these in bulk during sales and use part of your freezer to store these. Prepare meals in bulk during weekends so you won’t snack or overeat during weekdays.

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 Oct. 1, 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