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
- Non-Acidic Fruits: Choose fruits like bananas, melons, and apples for a sweet and soothing snack.
- Lean Proteins: Opt for skinless poultry, fish, and tofu as protein sources that are gentle on the digestive system.
- Fiber-Rich Vegetables: Include leafy greens, broccoli, and carrots for added fiber without triggering acid reflux.
- Whole Grains: Choose brown rice, quinoa, and oats for complex carbohydrates that are easy on the stomach.
- Low-Fat Dairy: Include low-fat yogurt and skim milk as sources of calcium without excess fat.
- Healthy Fats: Incorporate olive oil, avocados, and nuts for heart-healthy fats without causing acid reflux.
- Ginger and Turmeric: Use these anti-inflammatory spices to add flavor without aggravating acid reflux symptoms.
- Herbal Teas: Drink calming teas like chamomile or ginger to soothe the digestive tract.
- Smaller, Frequent Meals: Opt for smaller portions throughout the day to prevent overeating and reduce acid reflux.
- Hydration: Drink plenty of water between meals to support digestion and overall well-being.
✅ Tip
Foods not to eat
- Spicy Foods: Minimize consumption of spicy dishes and sauces that can trigger acid reflux symptoms.
- Citrus Fruits: Limit acidic fruits like oranges, grapefruits, and tomatoes to reduce acid reflux risk.
- Fried and Fatty Foods: Avoid fried foods and high-fat dishes that can contribute to acid reflux.
- Caffeinated Beverages: Reduce intake of coffee, tea, and soda, as caffeine can exacerbate acid reflux symptoms.
- Peppermint and Chocolate: Limit these items, as they may relax the lower esophageal sphincter and worsen acid reflux.
- Large Meals Before Bed: Avoid heavy meals close to bedtime to prevent nighttime acid reflux.
- Alcohol: Limit alcohol intake, as it can relax the esophageal sphincter and contribute to acid reflux.
- Individual Dietary Needs: Adjust the meal plan based on individual triggers and sensitivities.
- Regular Health Checks: Monitor overall health, including acid reflux symptoms, regularly.
- Consult a Healthcare Professional: For concerns about acid reflux or individual health, consult with a healthcare provider.
Main benefits
The 14-day meal plan for acid reflux avoids trigger foods and emphasizes meals that are less likely to cause heartburn. It includes alkaline and fiber-rich foods to manage symptoms of acid reflux.
🎓 Recommended nutrient breakdown
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
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?
Meal plan suggestion
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
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 3, 2024
- Updated on Nov 22, 2024