7-day Meal Plan For Men
Listonic team
Updated on Nov 22, 2024
Looking for a meal plan tailored for men? Our 7-day meal plan for men is designed to meet male nutritional needs. We'll show you how to prepare a week's worth of balanced meals and turn them into a practical shopping list. Let's focus on men's health and nutrition!
Meal plan grocery list
Dry goods
Meats
Dairy & eggs
Beverages
Spices & sauces
Fresh grocery
Bakery
Plant based
Meal plan overview
Looking for a meal plan tailored for men? Our 7-day meal plan for men is designed to meet male nutritional needs. It focuses on muscle building and energy-boosting foods, perfect for an active lifestyle.
From protein-rich meals to energy-sustaining snacks, this plan supports men's health and fitness goals.
Foods to eat
Lean Proteins: Chicken, turkey, fish, and lean cuts of beef and pork to support muscle health and overall fitness.
Whole Grains: Brown rice, whole wheat bread, oats, and quinoa for sustained energy and digestive health.
Healthy Fats: Avocado, nuts, seeds, and olive oil for heart health and cognitive function.
Fruits and Vegetables: A variety of colorful produce for essential vitamins, minerals, and antioxidants.
Dairy or Plant-Based Alternatives: Milk, yogurt, or calcium-fortified alternatives for bone health.
Hydration: Plenty of water, especially if active, to maintain hydration levels.
Fiber-Rich Foods: Legumes, berries, and whole grains to aid digestion and prevent constipation.
✅Tip
Foods not to eat
Highly Processed Foods: Fast food, packaged snacks, and ready meals that are high in unhealthy fats and sodium.
Excessive Red and Processed Meats: Can increase the risk of heart disease and other health issues.
Refined Carbohydrates: White bread, pastries, and sugary cereals that can spike blood sugar levels.
Trans Fats: Found in some fried and baked goods, harmful for heart health.
Excessive Alcohol: Can negatively impact liver health, weight management, and more.
Sugary Drinks: Soft drinks and sweetened beverages that contribute to weight gain and diabetes risk.
Excessive Caffeine: Can disturb sleep patterns and increase stress levels if consumed in large amounts.
Main benefits
The 7-Day Meal Plan For Men is designed to meet the nutritional needs of men, emphasizing protein, whole grains, and nutrient-dense foods. This plan supports muscle health, energy levels, and overall well-being. Adequate hydration and a variety of food options contribute to maintaining optimal health for men with different dietary preferences and nutritional requirements.
Recommended nutrient breakdown
Protein: 30%
Fat: 25%
Carbs: 40%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
Healthy snack options for men focusing on protein and heart health:
- Grilled chicken or turkey breast
- Salmon jerky
- Mixed nuts (almonds, walnuts, cashews)
- Yogurt with granola and berries
- Whole grain toast with avocado
- Edamame
- Low-fat cheese with whole grain crackers
A diet tailored for men should include beverages that support muscle health and hydration. Water is the best option for hydration and overall health. Protein shakes, particularly after workouts, aid in muscle recovery. Green tea offers a healthy caffeine kick and antioxidants. Milk or fortified plant-based milks provide calcium for bone health. Fresh vegetable juices supply essential vitamins and minerals.
Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs with spinach and whole grain toast, served with a side of Greek yogurt
- Lunch:Grilled chicken breast with quinoa, mixed vegetables, and a drizzle of olive oil
- Dinner:Baked salmon with sweet potato wedges and steamed broccoli
- Calories🔥: 2100Fat💧: 75gCarbs🌾: 160gProtein🥩: 150g
Day 2
- Breakfast:Protein smoothie with whey protein, banana, almond milk, and a spoonful of peanut butter
- Lunch:Turkey and avocado wrap with whole wheat tortilla, accompanied by a side of mixed greens
- Dinner:Grilled steak with quinoa, roasted vegetables, and a sprinkle of Parmesan cheese
- Calories🔥: 2200Fat💧: 80gCarbs🌾: 170gProtein🥩: 160g
Day 3
- Breakfast:Cottage cheese with sliced pineapple, almonds, and a dash of cinnamon
- Lunch:Shrimp stir-fry with brown rice, broccoli, and bell peppers
- Dinner:Baked chicken thighs with sweet potato mash and green beans
- Calories🔥: 2000Fat💧: 70gCarbs🌾: 150gProtein🥩: 145g
Day 4
- Breakfast:Whole grain toast with smashed avocado, poached eggs, and a side of fruit salad
- Lunch:Quinoa salad with chickpeas, feta cheese, cherry tomatoes, and a balsamic vinaigrette
- Dinner:Grilled swordfish with quinoa and roasted Brussels sprouts
- Calories🔥: 2100Fat💧: 73gCarbs🌾: 165gProtein🥩: 150g
Day 5
- Breakfast:Protein-packed omelette with spinach, mushrooms, and whole grain toast
- Lunch:Chicken and vegetable wrap with whole wheat tortilla, served with a side of Greek yogurt
- Dinner:Baked cod with quinoa, asparagus, and a squeeze of lemon
- Calories🔥: 2000Fat💧: 72gCarbs🌾: 155gProtein🥩: 145g
Day 6
- Breakfast:High-protein pancakes with berries and a dollop of low-fat yogurt
- Lunch:Beef and vegetable stir-fry with brown rice and a teriyaki glaze
- Dinner:Grilled chicken breast with quinoa, roasted vegetables, and a tahini dressing
- Calories🔥: 2100Fat💧: 75gCarbs🌾: 160gProtein🥩: 150g
Day 7
- Breakfast:Protein-rich smoothie with kale, banana, almond milk, and a scoop of protein powder
- Lunch:Turkey and black bean bowl with avocado, salsa, and a sprinkle of cheese
- Dinner:Grilled salmon with quinoa, roasted Brussels sprouts, and a lemon-dill sauce
- Calories🔥: 2000Fat💧: 70gCarbs🌾: 155gProtein🥩: 150g
Want to learn more?
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Listonic team
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