14-day meal plan for men

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
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.
Read more about key products
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
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Packed with vitamins, minerals, and antioxidants:
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.
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
This meal plan is designed to provide balanced nutrition for men, incorporating lean proteins, healthy fats, whole grains, and plenty of fruits and vegetables.
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