14-day meal plan for men

Written byListonic team

Updated on Nov 22, 2024

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

Meats

Chicken

Turkey

Fish

Salmon

Dairy & eggs

Eggs

Greek yogurt

Low-fat cottage cheese

Dry goods

Quinoa

Brown rice

Whole-grain bread

Fresh grocery

Broccoli

Spinach

Avocado

Tomatoes

Sweet potatoes

Blueberries

Strawberries

Mixed vegetables

Snacks & sweets

Almonds

Walnuts

Spices & sauces

Olive oil

Cans & jars

Black beans

Kidney beans

Coffee & tea

Green tea

Beverages

Water

Meal plan overview

14-day meal plan for men exemplary product

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

Include pumpkin seeds as a snack or salad to boost zinc intake, crucial for maintaining testosterone levels.

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.

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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.

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 45%

Fiber: 7%

Other: 3%

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.

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Extra tips

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

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.

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 suggestion

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

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⚠️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.

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