Whole30 meal plan for men
Listonic team
Updated on Nov 27, 2024
Tailor your nutrition to your needs with our Whole30 meal plan for men. This plan is designed with men in mind, focusing on hearty, satisfying meals that support active lifestyles. Fuel your body with foods that keep you strong and healthy.
Meal plan grocery list
Meats
Chicken breast
Ground beef
Pork chops
Turkey breast
Fish & seafood
Salmon
Tuna
Shrimp
Dairy & eggs
Eggs
Fresh grocery
Sweet potatoes
Spinach
Broccoli
Avocado
Carrots
Zucchini
Cauliflower rice
Apples
Bell peppers
Brussels sprouts
Asparagus
Tomatoes
Mixed greens
Mushrooms
Radishes
Plant based
Coconut milk
Almonds
Cashews
Sunflower seeds
Cilantro
Basil
Snacks & sweets
Beef jerky
Blueberries
Spices & sauces
Olive oil
Garlic
Meal plan overview
The Whole30 meal plan for men caters to the specific dietary needs of men, providing hearty and satisfying meals that support an active lifestyle. This plan focuses on protein-rich and nutrient-dense foods that keep men energized and healthy.
With a variety of robust meals, this plan helps men meet their nutritional needs and maintain their strength. It’s an excellent way to stay on track with health and fitness goals.
Foods to eat
Lean Proteins: Beef, chicken, and fish for muscle maintenance and growth.
Fresh Vegetables: Broccoli, spinach, and bell peppers for essential nutrients.
Whole Fruits: Apples, oranges, and berries for natural energy.
Healthy Fats: Avocado, nuts, and olive oil for sustained energy.
Eggs: A versatile and protein-rich option for any meal.
✅Tip
Foods not to eat
Processed Foods: Avoid deli meats, canned soups, and packaged snacks.
Sugary Drinks: No sodas, energy drinks, or sweetened beverages.
Dairy: No milk, cheese, or yogurt.
Grains: Avoid bread, pasta, and rice.
Legumes: No beans, lentils, or peanuts.
Read more about key products
Main benefits
The Whole30 meal plan for men is designed to support higher energy levels and muscle maintenance. It includes nutrient-dense foods that can improve athletic performance and recovery. This plan also aids in better hormonal balance, supporting overall health and well-being.
Recommended nutrient breakdown
Protein: 25%
Fat: 35%
Carbs: 30%
Fiber: 5%
Other: 5%
How to budget on this meal plan
Save money by purchasing high-protein foods like chicken, eggs, and legumes in bulk. Planning and prepping meals in advance can help avoid last-minute expensive food purchases. Incorporate seasonal vegetables and fruits to keep costs down. Avoid costly protein supplements by focusing on whole food sources of protein.
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Extra tips
Here are some filling Whole30 snacks suitable for men:
- Grilled steak bites
- Spicy roasted almonds
- Turkey lettuce wraps
- Hard-boiled eggs with hot sauce
- Homemade beef jerky
- Stuffed bell peppers with ground beef
- Deviled eggs with bacon bits
Men can benefit from drinking plenty of water to stay hydrated and support muscle function. Green tea can be a good option for a mild caffeine boost and antioxidants. Bone broth is great for additional protein and minerals. Herbal teas like ginger or peppermint can aid digestion.
For men following the Whole30 meal plan for men, enhance nutrient intake with a variety of protein-rich foods and vegetables. Include muscle-building foods like lean beef and chicken breast. Add leafy greens for their vitamins and minerals. Consider including nuts and seeds for additional healthy fats and protein.
Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs with spinach and avocado
- Lunch:Grilled chicken breast with roasted sweet potatoes and broccoli
- Dinner:Baked salmon with asparagus and a side of cauliflower rice
- Snack:Apple slices with almond butter
- Calories🔥: 1800Fat💧: 80gCarbs🌾: 130gProtein🥩: 120g
Day 2
- Breakfast:Chia seed pudding with coconut milk and blueberries
- Lunch:Turkey breast salad with mixed greens, tomatoes, and lemon vinaigrette
- Dinner:Pork chops with roasted Brussels sprouts and carrots
- Snack:Blueberries and cashews
- Calories🔥: 1850Fat💧: 85gCarbs🌾: 140gProtein🥩: 125g
Day 3
- Breakfast:Omelette with bell peppers, onions, and mushrooms
- Lunch:Ground beef lettuce wraps with avocado and lime
- Dinner:Grilled cod with zucchini noodles and a side of green beans
- Snack:Beef jerky and cashews
- Calories🔥: 1800Fat💧: 82gCarbs🌾: 135gProtein🥩: 120g
Day 4
- Breakfast:Sweet potato hash with eggs and kale
- Lunch:Tuna salad with mixed greens, tomatoes, and lemon dressing
- Dinner:Baked tilapia with roasted Brussels sprouts and garlic
- Snack:Carrot sticks with almond butter
- Calories🔥: 1750Fat💧: 78gCarbs🌾: 130gProtein🥩: 115g
Day 5
- Breakfast:Scrambled eggs with mushrooms and spinach
- Lunch:Chicken breast salad with mixed greens, bell peppers, and lemon vinaigrette
- Dinner:Turkey breast with roasted sweet potatoes and asparagus
- Snack:Strawberries and almonds
- Calories🔥: 1800Fat💧: 80gCarbs🌾: 130gProtein🥩: 120g
Day 6
- Breakfast:Chia seed pudding with coconut milk and blueberries
- Lunch:Pork chops with roasted broccoli and cauliflower
- Dinner:Grilled salmon with asparagus and sweet potatoes
- Snack:Greek yogurt with blueberries
- Calories🔥: 1850Fat💧: 85gCarbs🌾: 140gProtein🥩: 125g
Day 7
- Breakfast:Omelette with spinach, onions, and bell peppers
- Lunch:Ground beef stir-fry with broccoli, garlic, and green beans
- Dinner:Baked salmon with Brussels sprouts and sweet potatoes
- Snack:Carrot sticks with cashew butter
- Calories🔥: 1800Fat💧: 80gCarbs🌾: 130gProtein🥩: 120g
Want to learn more?
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