Meal plan grocery list
Chicken breast
Salmon
Beef steak
Pork chops
Turkey breast
Eggs
Greek yogurt
Cottage cheese
Spinach
Broccoli
Kale
Bell peppers
Tomatoes
Avocado
Sweet potatoes
Quinoa
Brown rice
Whole wheat pasta
Oats
Almonds
Walnuts
Blueberries
Strawberries
Bananas
Oranges
Apples
Green beans
Zucchini
Onions
Garlic
Olive oil
Avocado oil
Parmesan cheese
Meal plan overview
The complete meal plan for men is tailored to meet the higher nutritional needs of men, focusing on protein-rich foods, complex carbs, and healthy fats. It includes hearty meals like steak and sweet potato, protein-packed breakfasts, and energy-boosting snacks. This plan supports muscle maintenance and overall vitality.
Designed for active lifestyles, this diet ensures men get the necessary nutrients to stay strong and healthy. It’s perfect for those looking to enhance their diet with substantial, satisfying meals that fuel their day.
Foods to eat
- White Rice: Gentle on the digestive system and easy to digest during flare-ups.
- Lean Meats: Chicken and turkey provide necessary protein without irritating the gut.
- Cooked Vegetables: Easier to digest than raw, choose carrots, zucchini, and squash.
- Eggs: Versatile, gentle on the stomach, and rich in protein and nutrients.
- Applesauce: Provides vitamins without the fiber that can irritate the intestines.
✅ Tip
Foods not to eat
- Dairy Products: Can be difficult to digest and may exacerbate symptoms.
- Whole Nuts: Hard to digest and can cause irritation during flare-ups.
- High-Fiber Foods: Raw fruits and vegetables can be harsh on the digestive system.
- Spicy Foods: Can trigger symptoms and cause discomfort.
- Fatty Foods: Fried and greasy foods are difficult to digest and may worsen symptoms.
Main benefits
A budget meal plan for Crohn's disease provides gut-friendly nutrition without high costs. It focuses on easily digestible, low-fiber foods that are affordable and soothing. This plan includes simple, homemade meals to control ingredients and avoid triggers. Additionally, it promotes cost-effective, nutrient-rich options like bananas, rice, and lean proteins, supporting overall health while managing symptoms.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To support men's health and nutrition, consider these hearty and nutritious swaps:
- For a protein boost, bison steaks can replace beef steak, offering a leaner and higher-protein option.
- To switch up your grains, spelt can replace whole wheat pasta, providing a nutty flavor and higher fiber content.
- For a different vegetable, brussels sprouts can replace kale, offering a cruciferous vegetable rich in vitamins.
- To add fruit variety, grapes can replace blueberries, providing a juicy and hydrating option with antioxidants.
- For a fat source, pine nuts can replace walnuts, offering a buttery flavor and a boost of heart-healthy fats.
How to budget on this meal plan
For men’s meal plans, focus on hearty, nutrient-dense foods that are also affordable. Buy protein sources like chicken and eggs in bulk. Opt for whole grains and beans which are cost-effective. Shop for seasonal produce and consider frozen options. Preparing meals at home saves money and ensures balanced nutrition.
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Extra tips
Any healthy snack ideas?
Here are some healthy snack ideas for a complete meal plan for men:
- Beef jerky
- Greek yogurt with honey and nuts
- Apple slices with peanut butter
- Hard-boiled eggs
- Protein bars
- Mixed nuts and seeds
- Veggie sticks with guacamole
What should I drink on this meal plan?
For a complete meal plan for men, prioritize water, herbal teas, and black coffee. Green tea and protein shakes, especially post-workout, are beneficial. Avoid sugary drinks and sodas. Include milk (dairy or plant-based) and freshly squeezed juices in moderation. Consider electrolyte drinks if engaging in intense physical activity. Stay hydrated throughout the day to support overall health.
How to get even more nutrients?
For men, prioritize proteins like beef, chicken, fish, and legumes to support muscle mass. Enhance fiber intake with vegetables, fruits, and whole grains. Add healthy fats from nuts, seeds, and avocados. Include a variety of nutrient-rich foods to ensure sufficient vitamins and minerals, particularly zinc and magnesium.
Meal plan suggestion
Complete Meal Plan for Men
Day 1
- Breakfast: Greek yogurt with blueberries and walnuts
- Lunch: Grilled chicken breast with quinoa and steamed broccoli
- Dinner: Baked salmon with roasted sweet potatoes and green beans
- Snack: Cottage cheese with sliced strawberries
Calories: 1800 Fat: 70g Carbs: 150g Protein: 140g
Day 2
- Breakfast: Oatmeal with sliced banana and almonds
- Lunch: Turkey breast salad with spinach, kale, bell peppers, and avocado oil dressing
- Dinner: Beef steak with brown rice and sautéed zucchini
- Snack: Apple slices with Greek yogurt
Calories: 1850 Fat: 65g Carbs: 160g Protein: 145g
Day 3
- Breakfast: Smoothie with Greek yogurt, strawberries, and banana
- Lunch: Pork chops with whole wheat pasta and steamed green beans
- Dinner: Grilled chicken breast with quinoa and sautéed spinach
- Snack: Cottage cheese with blueberries
Calories: 1900 Fat: 75g Carbs: 155g Protein: 150g
Day 4
- Breakfast: Greek yogurt with almonds and sliced strawberries
- Lunch: Grilled salmon with brown rice and broccoli
- Dinner: Turkey breast with quinoa and sautéed kale
- Snack: Apple slices with cottage cheese
Calories: 1800 Fat: 70g Carbs: 150g Protein: 140g
Day 5
- Breakfast: Oatmeal with sliced banana and walnuts
- Lunch: Beef steak with sweet potatoes and green beans
- Dinner: Grilled chicken breast with whole wheat pasta and sautéed spinach
- Snack: Greek yogurt with blueberries
Calories: 1900 Fat: 75g Carbs: 155g Protein: 150g
Day 6
- Breakfast: Greek yogurt with sliced banana and almonds
- Lunch: Pork chops with quinoa and steamed broccoli
- Dinner: Baked salmon with brown rice and sautéed zucchini
- Snack: Cottage cheese with apple slices
Calories: 1850 Fat: 65g Carbs: 160g Protein: 145g
Day 7
- Breakfast: Smoothie with Greek yogurt, blueberries, and banana
- Lunch: Turkey breast with brown rice and steamed green beans
- Dinner: Beef steak with whole wheat pasta and sautéed kale
- Snack: Greek yogurt with sliced strawberries
Calories: 1900 Fat: 75g Carbs: 155g Protein: 150g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jul 2, 2024
- Updated on Oct 1, 2024