Meal Plan For Men

Written byListonic 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

Quinoa

Brown rice

Chickpeas

Black beans

Snacks & sweets

Almonds

Peanut butter

Cinnamon

Berries

Meats

Chicken breast

Turkey

Steak

Chicken thighs

Beef

Salmon

Shrimp

Swordfish

Dairy & eggs

Greek yogurt

Cottage cheese

Parmesan cheese

Low-fat yogurt

Eggs

Feta cheese

Beverages

Almond milk

Spices & sauces

Olive oil

Balsamic vinaigrette

Teriyaki glaze

Tahini dressing

Lemon-dill sauce

Salsa

Fish & seafood

Salmon

Shrimp

Swordfish

Fresh grocery

Spinach

Mixed vegetables

Broccoli

Sweet potato wedges

Banana

Avocado

Mixed greens

Pineapple

Bell peppers

Green beans

Cherry tomatoes

Brussels sprouts

Mushrooms

Kale

Fruit salad

Bakery

Whole grain toast

Whole wheat tortilla

Plant based

Almond milk

Tahini dressing

Ready meals

High-protein pancakes

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

Emphasize lean proteins, whole grains, and heart-healthy fats to support muscle health, energy levels, and cardiovascular health.

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.

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Main benefits

The 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: 25%

Fat: 25%

Carbs: 45%

Fiber: 3%

Other: 2%

How to budget on this meal plan

To budget this meal plan for men, prioritize buying in bulk and choosing cost-effective protein sources like chicken thighs, eggs, and canned beans. Opt for seasonal fruits and vegetables, and consider frozen options for berries and mixed vegetables. Prepare meals like high-protein pancakes and quinoa in large batches. Limit expensive meats like steak and swordfish to occasional treats, and use versatile, affordable ingredients like brown rice and whole grain bread as staples.

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Extra tips

Healthy snacks for men focusing on muscle building and energy:

Trail mix with nuts and seeds
Cottage cheese with pineapple
Beef jerky or lean meat slices
Whole grain toast with avocado
Greek yogurt with berries
Protein shakes or smoothies
Hard-boiled eggs

For men, especially those focusing on fitness and overall health, water is essential for hydration. Green tea offers antioxidants and can aid in weight management. Protein shakes support muscle repair and growth. Coffee, in moderation, can enhance focus and energy. Lastly, milk or fortified plant-based alternatives provide calcium and vitamin D, important for bone health.

For men, maintaining a balanced diet rich in essential nutrients is crucial, especially as it pertains to muscle health, energy levels, and overall well-being. A diet high in lean proteins from sources like poultry, fish, and plant-based options aids muscle repair and growth. Whole grains and a variety of fruits and vegetables ensure a good intake of fiber and essential vitamins and minerals. Incorporating healthy fats from nuts, seeds, and fish contributes to cardiovascular health and hormonal balance, important for men's health as they age.

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🔥: 2100
Fat💧: 78g
Carbs🌾: 180g
Protein🥩: 155g

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🔥: 2200
Fat💧: 82g
Carbs🌾: 190g
Protein🥩: 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🔥: 2000
Fat💧: 70g
Carbs🌾: 180g
Protein🥩: 150g

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🔥: 2150
Fat💧: 75g
Carbs🌾: 185g
Protein🥩: 155g

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🔥: 2100
Fat💧: 73g
Carbs🌾: 180g
Protein🥩: 160g

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🔥: 2200
Fat💧: 80g
Carbs🌾: 190g
Protein🥩: 165g

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🔥: 2050
Fat💧: 72g
Carbs🌾: 175g
Protein🥩: 160g

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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