14-day meal plan for men
Fuel your active lifestyle with our 14-day meal plan for men. Packed with protein-rich and energy-boosting recipes, this plan caters to the nutritional needs of men. Enjoy a variety of delicious options that support muscle health and overall well-being for the modern man.
Meal plan grocery list
- Chicken
- Turkey
- Fish
- Eggs
- Greek yogurt
- Low-fat cottage cheese
- Quinoa
- Sweet potatoes
- Brown rice
- Whole-grain bread
- Broccoli
- Spinach
- Avocado
- Blueberries
- Strawberries
- Almonds
- Walnuts
- Olive oil
- Tomatoes
- Black beans
- Kidney beans
- Salmon
- Water
- Green tea
- Mixed vegetables
Meal plan overview
Fuel your active lifestyle with our 14-day meal plan for men. Packed with protein-rich and energy-boosting recipes, this plan caters to the nutritional needs of men. Enjoy a variety of delicious options that support muscle health and overall well-being for the modern man.
Foods to eat
- Protein-Rich Breakfasts: Start the day with eggs, Greek yogurt, or protein smoothies for sustained energy and muscle support.
- Lean Meats: Include chicken, turkey, lean beef, and fish for ample protein intake and muscle maintenance.
- Whole Grains: Opt for quinoa, brown rice, and whole wheat bread to provide sustained energy throughout the day.
- Colorful Vegetables: Incorporate a variety of vegetables for essential vitamins, minerals, and antioxidants.
- Healthy Fats: Include avocados, nuts, and olive oil for heart-healthy fats and overall well-being.
- Dairy or Dairy Alternatives: Ensure an adequate intake of calcium and vitamin D for bone health.
- Fruits: Enjoy a mix of fruits for natural sweetness and essential vitamins.
- Hydration: Drink plenty of water throughout the day to support overall health and hydration.
- Pre-Workout Snacks: Choose snacks like a banana with almond butter or Greek yogurt for energy before workouts.
- Post-Workout Recovery: Include a combination of protein and carbohydrates after workouts for muscle recovery.
✅ Tip
Foods not to eat
- Processed Meats: Minimize consumption of processed meats and opt for lean, unprocessed alternatives.
- Sugary Snacks: Limit sugary treats and drinks to maintain overall health and prevent unnecessary calories.
- Excessive Alcohol: Moderate alcohol intake to support overall health and well-being.
- Trans Fats: Avoid foods high in trans fats, such as fried and commercially baked items, for heart health.
- Individual Dietary Needs: Adjust the meal plan based on individual preferences, allergies, and nutritional needs.
- Regular Physical Activity: Combine a balanced diet with regular exercise to support overall health and fitness goals.
- Regular Health Checks: Monitor overall health, including nutrient levels and energy, regularly.
- Consult a Healthcare Professional: For concerns about nutrition or individual health, consult with a healthcare provider.
Main benefits
The 14-day meal plan for men is tailored to meet the higher caloric and nutritional needs typically associated with men. It includes a balance of macronutrients for energy, muscle maintenance, and overall health.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For a balanced diet, men can consider these food swaps to keep meals exciting.
- Chicken can be replaced with duck breast for a richer flavor.
- Greek yogurt can be swapped with kefir for a probiotic boost.
- Quinoa can be replaced with bulgur wheat for a different whole grain.
- Sweet potatoes can be substituted with plantains for a different starchy vegetable.
- Blueberries can be swapped with pomegranates for antioxidant variety.
How to budget on this meal plan
Lean protein sources like chicken, turkey, and fish are staples that can be bought in bulk. Eggs, Greek yogurt, and cottage cheese offer variety and are often cheaper when purchased in larger quantities. Quinoa, sweet potatoes, and brown rice can be more cost-effective when bought in bulk. Broccoli, spinach, and avocado are also more affordable in larger sizes.
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
Extra tips
Any healthy snack ideas?
Here are healthy snacks that are particularly good for men's nutrition:
- Almonds and walnuts
- Protein shakes with whey protein
- Cottage cheese with fruit
- Beef jerky (low sodium)
- Tuna salad on whole grain bread
- Edamame with sea salt
- Chickpeas roasted with olive oil
What should I drink on this meal plan?
Water is the universal best choice for hydration. Green tea can offer a healthy dose of antioxidants. Black coffee, in moderation, can provide a healthy energy boost. For those looking for a dairy option, low-fat milk is a good source of calcium and protein. Herbal teas can be relaxing and offer a variety of health benefits.
How to get even more nutrients?
A diet tailored for men should focus on maintaining muscle mass and preventing disease. Protein is crucial, so include a variety like fish, poultry, and legumes. Fiber from whole grains, fruits, and vegetables helps maintain heart and digestive health. Healthy fats, such as those from fish, nuts, and olive oil, are important for heart health and hormone production. Men should also be mindful of calorie intake and include physical activity to support metabolic health.
Meal plan suggestions
14-Day Meal Plan for Men
This meal plan is designed to provide balanced nutrition for men, incorporating lean proteins, healthy fats, whole grains, and plenty of fruits and vegetables.
Day 1
- Breakfast: Scrambled eggs with spinach and tomatoes
- Lunch: Grilled chicken salad with mixed greens, avocado, and balsamic vinaigrette
- Dinner: Baked salmon with quinoa and steamed broccoli
Day 2
- Breakfast: Greek yogurt with sliced strawberries and a sprinkle of almonds
- Lunch: Turkey and avocado wrap with whole-grain tortilla and mixed greens
- Dinner: Stir-fried tofu with brown rice and mixed vegetables
Day 3
- Breakfast: Oatmeal topped with sliced bananas and a drizzle of honey
- Lunch: Quinoa salad with chickpeas, cucumber, tomatoes, and lemon-tahini dressing
- Dinner: Grilled chicken breast with sweet potato wedges and steamed green beans
Day 4
- Breakfast: Whole-grain toast topped with mashed avocado and poached eggs
- Lunch: Greek yogurt parfait with mixed berries, nuts, and a drizzle of honey
- Dinner: Lean beef stir-fry with brown rice and broccoli
Day 5
- Breakfast: Smoothie made with spinach, berries, Greek yogurt, and a spoonful of peanut butter
- Lunch: Turkey chili with black beans, tomatoes, and bell peppers
- Dinner: Grilled salmon with quinoa pilaf and roasted asparagus
Day 6
- Breakfast: Scrambled eggs with diced tomatoes and avocado
- Lunch: Whole-grain wrap with grilled chicken, hummus, and mixed greens
- Dinner: Lentil soup with whole-grain bread and a side salad
Day 7
- Breakfast: Protein-packed smoothie with Greek yogurt, berries, spinach, and chia seeds
- Lunch: Grilled shrimp salad with mixed greens, avocado, and lemon vinaigrette
- Dinner: Baked chicken thighs with quinoa and roasted Brussels sprouts
Day 8
- Breakfast: Greek yogurt with sliced bananas and a sprinkle of granola
- Lunch: Chicken and vegetable stir-fry with brown rice
- Dinner: Baked cod with roasted sweet potatoes and steamed broccoli
Day 9
- Breakfast: Whole-grain pancakes with mixed berries and a drizzle of maple syrup
- Lunch: Turkey and avocado sandwich on whole-grain bread with a side of carrot sticks
- Dinner: Quinoa-stuffed bell peppers with a side salad
Day 10
- Breakfast: Scrambled eggs with spinach and feta cheese
- Lunch: Greek yogurt with sliced peaches and a sprinkle of almonds
- Dinner: Grilled steak with roasted potatoes and steamed green beans
Day 11
- Breakfast: Smoothie made with banana, almond milk, spinach, and protein powder
- Lunch: Chicken Caesar salad with whole-grain croutons
- Dinner: Turkey meatballs with marinara sauce over whole-grain pasta
Day 12
- Breakfast: Whole-grain toast with mashed avocado and sliced boiled eggs
- Lunch: Quinoa and black bean bowl with avocado, tomatoes, and cilantro
- Dinner: Grilled chicken skewers with vegetable kebabs and brown rice
Day 13
- Breakfast: Protein-rich omelette with spinach, tomatoes, and feta cheese
- Lunch: Turkey and vegetable wrap with hummus and mixed greens
- Dinner: Baked salmon with quinoa tabbouleh and steamed asparagus
Day 14
- Breakfast: Greek yogurt parfait with mixed berries, nuts, and a drizzle of honey
- Lunch: Grilled chicken Caesar wrap with romaine lettuce and whole-grain tortilla
- Dinner: Lean beef stir-fry with brown rice and broccoli
Want to learn more?
⚠️ 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.
