Complete meal plan for men
Updated on Oct 1, 2024
Boost your health and energy with our complete meal plan for men. This plan offers hearty, nutrient-dense meals tailored to meet the nutritional needs of men. Enjoy robust flavors and satisfying dishes that support an active lifestyle.
Meal plan grocery list
Meats
Chicken breast
Salmon
Beef steak
Pork chops
Turkey breast
Dairy & eggs
Eggs
Greek yogurt
Cottage cheese
Fresh grocery
Spinach
Broccoli
Kale
Bell peppers
Tomatoes
Avocado
Sweet potatoes
Green beans
Zucchini
Onions
Garlic
Strawberries
Bananas
Oranges
Apples
Dry goods
Quinoa
Brown rice
Whole wheat pasta
Oats
Almonds
Walnuts
Blueberries
Spices & sauces
Olive oil
Avocado oil
Parmesan cheese
Fish & seafood
Salmon
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
High-Protein Foods: Lean meats, fish, eggs, and legumes for muscle maintenance and growth.
Complex Carbohydrates: Oats, sweet potatoes, and whole grains for sustained energy.
Healthy Fats: Nuts, seeds, and olive oil for heart health.
Vegetables: A variety of colorful veggies for essential vitamins and minerals.
Fruits: Apples, bananas, and berries for natural sweetness and fiber.
Hydration: Plenty of water and sports drinks for active lifestyles.
✅Tip
Foods not to eat
Junk Food: Burgers, fries, and pizza can lead to weight gain and health issues.
Refined Sugars: Sweets and sugary snacks contribute to energy crashes.
Fried Foods: High in unhealthy fats and calories.
Sugary Beverages: Soda and sweetened coffee add empty calories.
High-Sodium Foods: Processed meats and canned soups increase blood pressure.
Alcohol: High in calories and can interfere with fitness goals.
Read more about key products
Main benefits
A complete meal plan for men supports muscle maintenance, energy, and overall health. It includes high-protein foods, complex carbs, and healthy fats to fuel active lifestyles. This plan emphasizes nutrient-dense foods that meet men's unique nutritional needs. Additionally, it offers straightforward, hearty recipes that are both satisfying and easy to prepare.
Recommended nutrient breakdown
Protein: 15%
Fat: 35%
Carbs: 45%
Fiber: 4%
Other: 1%
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.
Download the grocery list for FREE
- Add and remove items
- Sort items by store aisles
- Share the list with your partner
Extra tips
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
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.
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
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🔥: 1800Fat💧: 70gCarbs🌾: 150gProtein🥩: 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🔥: 1850Fat💧: 65gCarbs🌾: 160gProtein🥩: 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🔥: 1900Fat💧: 75gCarbs🌾: 155gProtein🥩: 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🔥: 1800Fat💧: 70gCarbs🌾: 150gProtein🥩: 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🔥: 1900Fat💧: 75gCarbs🌾: 155gProtein🥩: 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🔥: 1850Fat💧: 65gCarbs🌾: 160gProtein🥩: 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🔥: 1900Fat💧: 75gCarbs🌾: 155gProtein🥩: 150g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️Keep in mind
Other meal plans
7-day Meal Plan For Mediterranean Diet
Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!
7-day Meal Plan For Weight Loss
Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a weight loss meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!
7-day Meal Plan For Diabetics
Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!
Listonic team
Fact-checked