Category Archives: Nutrition

If you’re thinking about trying to lose weight then you’re not alone. But what's the difference between weight loss vs fat loss?

Research suggests that between 2013 and 2019, 49% of Americans have tried to lose weight.

Not all of them have had success and most of them didn't know how to distinguish between weight loss vs fat loss.

As with many things in life, not all weight loss is the same, and there’s a lot more to fitness and good health than a number on a scale.

Let’s face it, the trigger to you first considering losing weight was probably seeing yourself in the mirror, a photo, or even having had a health scare.

It’s enough to make anyone think about their own mortality.  That’s a powerful reason to start your new weight loss regime.

But, anyone can lose weight simply by cutting back on their food; if you reduce your intake enough you’ll see the number on the scales falling.

But, this doesn’t mean you’re healthy and it doesn’t mean that you’re winning the battle against fat!

There’s a big difference between losing fat and losing weight.

It’s time to discover the truth about weight loss vs fat loss; it will help you to achieve your goal of better health.

The Weight Of Muscle – Understanding Your Body Composition

Your body is made up of many different components. The biggest of these components are muscle, fat, water, bone, organs and tissues.

The exact composition of your body will depend on your fitness level, but it will be in the region of:

• Muscle 30-55%
• Fat 10-30%
• Bone – 15%
• Organs & tissues – 10-15%
• Water – 10-25% (this doesn’t include the water in your muscles and fat)

Lose a little of any of these and the scales will go down.

But, you don’t want to lose organs, tissue, bone, or even muscle! You want to lose fat.

Don’t forget that muscle is much denser and takes up less space, that’s why people with low body fat tend to have visible muscle definition while those with low muscle and higher fat levels are simply skinny.

Being skinny should not be your goal, if you’re skinny you may not have much muscle definition and are likely to be carrying more fat than someone who has lost fat and maintained muscle.

Your body naturally stores fat when you consume more calories than you need, and this fat often shows first around your waist.

But, what you can’t see is that the fat also builds up around your organs, making it harder for them to work efficiently.

The strain on organs due to excess fat has been linked with an increased risk of heart attacks, strokes, and other age-related diseases.

But, that’s not the only reason you should lose fat. Losing fat will make you healthier and more energetic.

Perhaps more importantly in the battle of weight loss vs fat loss is the fact that muscle actually burns more calories than fat.

Maintaining your body muscle means you’ll burn more calories on a daily basis and this can actually help to prevent fat gain.

How You Can Appear to Lose Weight – But it’s Not Fat

Losing fat means you’ll keep your muscles and this will help you to stay energetic, healthy, and burn calories.

That’s good, but let's face it, once you start thinking about losing weight, you’ll want to see the scales going downward.

In fact, by reducing your food intake, you can see a difference in the scales almost immediately. But, this is likely to be water weight.

Your body is approximately 60% water, simply reducing salt intake and increasing water intake will encourage your body to release fluid.

This can show as weight loss but it’s water, not fat and it may be temporary.

Of course, simply reducing your food intake will result in weight loss.

You’ve probably heard that consuming 500 fewer calories a day will equate to a pound of fat loss a week.

Unfortunately, this is not exactly true. It will equate to a pound of weight loss, but there is no guarantee that this is fat.

This is where the scales have an issue in the battle of weight loss vs fat loss.

The scales show your weight loss but they don’t show what you’ve lost.

Despite what you may have heard, a pound of fat weighs the same as a pound of muscle, they are both a pound!

Your Body Fat Percentage

So, now you know that the goal is to maintain muscle while losing fat.

In a moment you’ll learn how to verify that you are losing fat and not muscle. This is important because it’s not easy to assess and monitor your body fat percentage.

There are several methods, such as taking measurements of various parts of your body or using a DEXA scan.

But, while some of these methods are more accurate than others, they are all estimates.

The best you can realistically hope for is that the tests will show a trend in the right direction.

Assessing Your New Lifestyle

The weight loss vs fat loss battle can still be won!

You just need to ditch your scales and start using the following methods to assess your body composition.

Don’t forget that a toned body is healthy but can weigh more than a skinny body. Your aim should be the toned body.

Here’s what you should be checking on a regular basis:

Measuring Yourself

Once a week you need to get the tape measure out and measure your body.

This will help you to identify real progress.

Measure your biceps, chest, 2 inches above your belly button, your hips, and the middle of your thighs.

If you’re changing your food intake to lose weight and haven’t started exercising then you should see these measurements going down.

However, if you’re undertaking resistance training, its possible that the muscles will be growing and the measurements will go up.

Clothing Fit

You know how your clothes fit you. If you’re losing weight your clothes should start to fit you better, or even become loose.

That’s generally a good sign that you’re losing weight.

But, as well as assessing how your clothes look, you should look at your body as well.

If you’re losing fat and not muscle you’ll start to notice your muscles are more defined, or at least easier to feel.

It can be beneficial to take photos every week; this will help you to identify where your body is changing.

A photo will allow you to see the changes in your body but you must be consistent, this means taking the photo at the same time every week.

Set a schedule and take the photo first thing in the morning, on the same day, every week.

Energy Levels

It may sound peculiar but, if you’re winning the weight loss vs fat loss battle you’ll find that you have more energy.

This is connected to the fact that you’re lighter and the fact that muscle burns more calories than fat.

In short, your body needs the energy you’re consuming and doesn’t need to store it as fat.

This avoids the sugar high and low that often comes with, and just after, eating.

If you don’t have the low then your energy levels will be noticeably better.

Training

Another option is to record the amount of time you spend doing a specific event.

This could be how long it takes you to run a mile, or whether you can lift more weight than last time.

Improvements in your workouts show that you’re building muscle and burning fat.

If you’re not sure where to start then try this free workout.

Boosting Your Metabolism To Win The Weight Loss vs Fat Loss Battle

The simple fact is that you can’t lose fat by exercising, no matter how much you do.

To successfully lose fat you need to look at what you’re eating.

However, fad diets are one of the biggest issues facing anyone trying to lose fat.

The diets can seem great and are often celebrity-endorsed. But, once you stop the diet, which is usually hard to stick to, there’s a good chance you’ll put the weight back on.

Instead, you need to be looking at making lifestyle changes.

Do these slowly and you’ll be living a healthier lifestyle, without even feeling like you’ve sacrificed anything!

Eating Right

It’s time to take a proper look at what you eat.

This is the fundamental change you need to make as you’ll never be able to out-exercise a bad diet.

You need to stop eating processed foods and concentrate on things that aren’t in packages.

Processed foods are generally full of salt and sugar, making them addictive as well as more likely to help you pack fat on.

The biggest problem with addictive tastes is that you’ll find it is very easy to eat more than you mean to.

When you do that you’re just consuming extra calories, which are likely to be stored as fat.

Protein

Avoiding processed foods is a great way to start, but you’ll probably find it easier to monitor and maintain healthy eating habits if you adopt the perfect plate approach to food.

Every plate of food you have should be ½ vegetable, ¼ protein, and ¼ carbohydrates.

With a little help from us, you can master this approach to food very easily, and it will serve you well for life.

If you want to know more about this then join the FF30Xprogram today.

Sleep to Win The Weight Loss vs Fat Loss Fight!

Your body needs 6-8 hours of sleep every night.

There’s a good reason for this, aside from feeling fresher in the morning.

When you sleep your body repairs damaged cells and balances hormone levels.

This reduces your appetite and increases the feeling of being full, both of which will help you to eat less.

Don’t forget that the bottom line in weight loss is to eat fewer calories than you need.

Feeling full will help you to achieve this; you’ll just need to understand how many calories you actually need.

The average man needs 2,500 calories a day, eating less than this will result in weight loss.

But, it will only result in fat loss instead of muscle or water, if you change your eating habits and start exercising.

Check out your maintenance calories here.

Exercise – Resistance Training

Changing your eating habits is essential to losing weight; you simply can’t out-exercise a bad diet. But, exercise is still important!

And not just any exercise.

Resistance training has been shown to increase muscle mass.

The reason is simple, resistance can be created by lifting weights, completing bodyweight movements, or even using resistance bands.

This places a strain on your muscles and causes tiny tears.

As the tears heal, your muscles will grow stronger.

Giving the muscle fibers time to repair is also the reason that you should wait 48 hours between training the same muscles, it allows them time to heal.

If they don’t have this time, you’re more likely to have an injury.

Final Thoughts To Understand Weight Loss vs Fat Loss

Losing weight is good and that means taking a look at your current eating habits and changing them.

By adopting the perfect plate approach you’ll still be able to enjoy food and have a new habit that will last you for life.

But, to boost your health instead of just watching the scales, you need to start exercising.

Cardio exercise is good, but it’s hard to tell if you’re burning fat or muscle, that’s the crux of the weight loss vs fat loss battle, knowing what you’re burning off.

The best way to ensure you’re losing fat is to work your muscles, that’s where the resistance training comes in.

It can seem complicated but it doesn’t need to be.

Join the FF30X program today and gain access to hundreds of recipe ideas. That will help you get on track with your food.

Check it out and try out the various exercise suggestions to start building muscle, something you’ll be able to assess by looking at your body and measuring the key points.

Don’t chuck your scales, they can help you, but don’t rely on them completely. They can’t tell the difference between healthy fat loss and just weight loss.

And remember, the FF30X is more than just a program, it’s a brotherhood of men, all supporting each other!

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on weight loss vs fat loss.

Have you heard of micronutrients and macronutrients? You probably know they are important, even if you don’t understand exactly what they are or what they do.

Don’t worry, you’re not alone! The Fit Father Project is here to help!

The Fit Father Project was founded to help men lose weight and improve their health. Our aim is to help you live longer and enjoy time with your children and grandchildren.

This is not achieved through fad diets but by showing men how to make lifestyle changes that will really work!

You can join the thousands of men who’ve already experienced success with us, just check out the FF30X program and join today!

What Are Micronutrients and Macronutrients?

Let’s get straight to it, what exactly are micronutrients and macronutrients?

Macronutrients

Macros are the three main types of food that your body needs on a daily basis:

Carbohydrates

Carbohydrates are an extremely beneficial food source, provided you know and adhere to the science and rules of eating them.

They provide the fuel your body needs when you’re exercising, especially when you’re doing high-intensity exercises.

It should also be noted that carbohydrates are an essential fuel source for your central nervous system. That means they have a direct link to your brain!

Protein

Proteins are essential for the repair of muscles and other structures in the body.

Protein is the building block of cells and cells are present in every part of your body.

That means that eating enough protein directly affects your organs, muscles, hair, skin, nails, and even your blood and bones.

They also help to transport hormones around the body and regulate your metabolism.

Fats

Fat is your energy reserve, that’s why everyone should have a little.

Fat also serves to protect your organs from damage and allows the transportation of fat-soluble vitamins through the body.

That makes them a pretty important part of your daily eating habits.

Micronutrients

You need plenty of macronutrients in order to keep your body functioning properly, hence the term ‘macro.'

You also need vitamins and other minerals to remain healthy. These are generally required in smaller amounts, which is why they are referred to as micronutrients.

Here’s a list of the main micronutrients your body needs:

Vitamin B1 – Thiamin

This vitamin causes the release of energy in your food and actually prevents the rise of beriberi, a disease caused by insufficient amounts of thiamine.

B2 – Riboflavin

B2 or riboflavin is essential for the process of building and maintaining the tissues within your body.

Vitamin B6 – Pyridoxine

Vitamin B6 is a necessary part of the metabolic process that allows the development of the nervous system.

It is also an important part of blood production and can breakdown protein and glucose to give your body additional energy when needed.

B12 – Cobalamin

You’ll need this if you want to grow properly and have a good nervous system.

Vitamin C – Ascorbic Acid

Vitamin C is the building block for most hormones, without it, you can’t replenish your hormone levels! It also plays an important part in building strength in your teeth and gums.

Vitamin C is an antioxidant, promoting general health throughout your body.

Folic Acid

This is an essential part of the DNA process, allowing your body to build more cells while maintaining the intestinal tract.

Folic acid is also good for bone growth and is taken by expectant mothers to help prevent nervous system defects in their babies.

Vitamin A – Retinal

The clue is in the word retinal. Vitamin A is essential for the maintenance of your vision, as well as ensuring you have healthy skin and hair.

Vitamin D

This is essential for the development and maintenance of strong teeth and bones.

Vitamin E

Vitamin E prevents cell membranes from becoming damaged and helps your body produce more blood when needed.

Calcium

Calcium is an essential mineral for building bone and teeth strength. It is also useful for blood clotting and improves the function of your nerves and muscles.

Vitamin K

This helps your blood to clot quickly and effectively.

Potassium

Potassium is necessary for water regulation and it helps to ensure you have proper nerve function. It can also help to ensure your heart is beating regularly.

Sodium

Sodium stimulates your nerves and helps to regulate the water levels in your body.

Iron

Iron is essential to the formation of red blood cells that transport oxygen across your body.

Zinc

Zinc is actually an important part of the production of testosterone and healthy sperm.

It is also instrumental in healing wounds, forming enzymes, and even transporting carbon dioxide around your body.

Water

Your body is approximately 60% water, it’s essential for cell functions, protecting organs, preventing constipation, lubricating joints, and regulating your body temperature.

How Do You Incorporate Micronutrients and Macronutrients Into Your Diet?

It’s not difficult to include micronutrients and macronutrients in your diet.

Macronutrients

Here's how to balance your macronutrient intake.

Carbohydrates

If you live a relatively sedentary lifestyle then it’s recommended that between 30-40% of your food is carbohydrates.

Those who exercise regularly can consume up to 50% of their daily calories as carbohydrates, but this should be from healthy, complex carbs.

There are two types of carbohydrates, Simple and Complex.

Simple carbs are mainly processed foods that are quickly absorbed into the body. This is great if you need an energy boost before and during exercise.

However, please note that carbohydrates not used by the body will be predominantly stored as fat.

That means if you eat too many processed carbs and aren’t exercising enough, you’ll be storing fat and gaining weight.

In contrast, complex carbs are much slower releasing and come from unprocessed, whole foods. These are great at maintaining energy levels throughout the day.

Carbohydrates are present in grains, dairy, and fruit. They are also present in legumes, starchy vegetables, and of course, sweets.

The trick with carbs is to choose whole ones wherever possible and not to overeat them.

A good practice to maintain balance in your food consumption is to adopt the perfect plate approach to food.

This splits every meal into ½ plate of vegetables, which help to fill you up and give you micronutrients, ¼ plate carbs, and ¼ plate protein.

Proteins

Sedentary people need 0.36 grams of protein per pound of body weight, those who exercise regularly need 0.45-0.68 grams, and competitive athletes need 0.54-0.82 grams.

You’ll need to know your body weight to know how much you should be consuming.

Proteins can be found in many different foods, such as lean meat, fish and poultry. They are also present in eggs, dairy products, seeds, beans, and even soy products.

Getting enough protein is essential to help your body repair from any type of trauma, whether it’s physical exercise, an accident, or an infection.

Fats

You need between 20-35% of your daily calories to be from fat. But, don’t forget that saturated fat is only acceptable in small amounts.

It’s best to keep your saturated fat intake to under 10% and make the rest of the fat intake up with unsaturated fats.

That means don’t go overboard on full-fat products!

Try eggs, chia seeds, oily fish, dark chocolate, and avocados to get healthy fats into your diet.

Micronutrients

In most cases, you’ll get all the micronutrients you need from the food you eat.

However, if your eating habits don’t give you all the following micronutrients then you need to consider taking a supplement while you change your eating habits.

This will help you identify where to get your micronutrients naturally:

Vitamin B1 – Thiamin

You’ll find B1 in whole grain food, dried beans, peanuts, and even peas.

B2 – Riboflavin

Eat whole grains, green and yellow vegetables, and try some animal proteins, this will boost your levels of B2.

Vitamin B6 – Pyridoxine

This vitamin is present in potatoes, chickpeas, nuts, most fish, bananas, and even rice. It’s easy to get extra of it.

B12 – Cobalamin

Grab your B12 from fortified cereals, animal products, and even algae!

Vitamin C – Ascorbic Acid

Vitamin C comes from virtually any citrus fruit. You can also get it from cabbages, berries, and peppers.

Folic Acid

Folic acid is another micronutrient that can be found in dark leafy green vegetables. You’ll also find it in yeast and wheat germ.

Vitamin A – Retinal

Vitamin A is found in abundance in carrots. But, you can always add sweet potatoes to your diet or any other red-orange vegetable.

Vitamin D

Vitamin D can come from sunlight, but if you’re not getting enough sun, try eating mushrooms, dairy milk, fortified cereals, tuna, salmon, or egg yolks.

Vitamin E

Vegetable oil, seeds, and nuts will give you the Vitamin E boost your body needs.

Calcium

Calcium can be found in most dairy products. It’s also present in dark green vegetables, almonds, oysters, sardines, and clams.

Vitamin K

Green leafy vegetables are a good source of Vitamin K. However, it should be noted that this is one micronutrient that is actually produced in your body. Bacteria in your large intestine actually release Vitamin K.

Potassium

Eat some fortified cereal, oranges, bananas, or even dried beans and you’ll boost your levels of potassium.

Sodium

Sodium is salt, and it's in almost everything you eat, especially in processed foods.

It’s more likely that you’re eating too much of this than too little.

Don’t forget that too much salt increases the chances of heart attacks and strokes.

Iron

Iron can be found in many places, such as dark green vegetables, whole-grain cereals, lentils, legumes, nuts, and dried fruits.

Zinc

This is found in whole grains, dairy milk, and legumes.

Water

From the tap, the bottle, or wherever else you like!

Problems When You Don’t Get Enough Micronutrients and Macronutrients

If you don’t eat enough micronutrients and macronutrients, there is little doubt that your health will start to suffer.

The array of problems you could face if you don’t get the micronutrients and macronutrients you need ranges from a common cold to death. It simply depends on which infection attacks you first.

This is completely avoidable by making a few changes to your current eating habits!

The real “trick” with micronutrients and macronutrients is to incorporate them into your regular eating habits.

They’ll become a lifestyle choice and a habit, ensuring that you remain as healthy as possible for as long as possible.

If you’re not sure where to start with your eating habits take a look at this free 1-day meal plan to help inspire you!

You can also join the FF30X program and gain access to hundreds of other recipes, as well as workouts, and the advice and support you’ll need every step of the way.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on micronutrients and macronutrients.

Whether your goal is weight loss, leaning out, or simply staying healthy, using meal planning ideas can get you results quickly.

Studies show that meal planning is associated with a lower risk of obesity, a healthier overall diet, and more varied food choices.

Knowing more about meal planning ideas can not only optimize your health, but your whole family's health as well!

Divide Foods Into Groups

The first step in meal planning is dividing food into groups based on their protein, carbohydrate, and fat content. Examples include:

Protein Foods

Protein foods include lean meats, poultry, fish, seafood, eggs, tofu, seitan, and protein powder.

Non-Starchy Vegetables

Examples of non-starchy vegetables are leafy greens, broccoli, cauliflower, mushrooms, onions, bell peppers, celery, tomatoes, cucumbers, asparagus, zucchini, and green beans.

Dairy Foods

Healthy dairy foods include low-fat milk, low-fat cottage cheese, plain Greek yogurt, reduced-fat cheese, plant milk, plant yogurt, and whey or casein protein shakes.

Starches

Examples of starches are green peas, corn, sweet potatoes, chickpeas, black beans, kidney beans, lentils, other legumes, brown rice, wild rice, quinoa, and oatmeal.

Healthy Fats

Nutritious fats include olive oil, flaxseed oil, walnut oil, coconut oil, other plant oils, nuts, seeds, nut butters, avocados, olives, hummus, and fish oil.

Fruits

All fruits fall under the fruit food group umbrella. Choose fresh fruits whenever possible.

Use the Perfect Plate Method

Once you divide foods into groups, use the perfect plate method to guide your meal planning ideas. Aim to fill:

• Half your plate with non-starchy vegetables
• One-fourth of your plate with proteins
• One-fourth of your plate with starches
• 3 servings of dairy foods or equivalents
  
• 1 1/2-2 cups of fruit
• A small serving of fat at each meal

The portion sizes you choose vary based on whether you’re trying to lose weight, maintain your weight, or gain muscle mass.

For example, men trying to lose weight often require about 1,500-1,800 calories per day. Weight maintenance calorie needs for many moderate active men are approximately 2,500 calories daily. Add about 300 calories to weight maintenance calorie requirements to achieve muscle gains.

Keeping the perfect plate method in mind, portion sizes you might consider depending on your calorie goals and the number of meals you eat daily include:

• 1 1/2 cups of non-starchy vegetables: 45 calories
• 3/4 cups of protein foods: 141 calories
• 3/4 cups of starches: 165 calories
• 1 1/4 teaspoons of oils or other healthy fats: 50 calories

*Total: about 400 calories

• 1 cup of non-starchy vegetables: 30 calories
• 1/2 cup of protein foods: 94 calories
• 1/2 cup of starches: 110 calories
• 1 teaspoon of oils or other healthy fats: 40 calories

*Total: about 275 calories

Create Weekly Menus

After brainstorming meal planning ideas, create weekly menus you and your family can enjoy. For example, you might consider:

Breakfast #1

• Egg scramble with eggs, roasted potatoes, bell peppers, mushrooms, onions, and spinach
• Avocado slices

Breakfast #2

• Greek yogurt mixed with protein powder
• Unsweetened granola
• Blueberries or strawberries
• Walnuts

Breakfast #3

• A protein shake OR a low-sugar protein bar
• A small piece of fruit

Breakfast #4

• Scrambled eggs (or egg whites) with sauteed mushrooms, asparagus, and feta cheese
• Cooked quinoa

Breakfast #5

• Uncured turkey bacon
• Roasted sweet potatoes with sauteed spinach
• Low-sodium vegetable juice

Breakfast #6

• Low-fat cottage cheese
• Cooked oatmeal mixed with protein powder
• Sliced peaches and almonds

Breakfast #7

• Whole-grain cereal
• Protein-fortified milk
• Pumpkin seeds
• Blackberries

Lunch #1

• Canned light tuna mixed with avocado-oil mayonnaise
• Tomatoes, cucumbers, and avocados
• Whole-grain toast or salad greens

Lunch #2

• A vegetable salad topped with quinoa, grilled chicken, strawberries, walnuts or feta cheese, and oil-based dressing

Lunch #3

• Baked catfish or bass
• Broccoli
• Wild rice
• Olive oil

Lunch #4

• Grilled chicken breast
• Roasted sweet potatoes
• Brussels sprouts
• Olive oil

Lunch #5

• A lean turkey or bison burger (or a veggie burger) topped with tomatoes, lettuce, and avocado slices
• Lettuce wrap or half of a whole grain roll

Lunch #6

• A protein shake made with protein powder, oatmeal, nuts, and fruit

Lunch #7

• Grilled shrimp
• Cooked quinoa
• Asparagus
• Feta cheese, olives, or sliced almonds

Dinner #1

• Stir fry with brown rice, low-sodium soy sauce, broccoli, bell peppers, onions, and very lean steak, chicken, or shrimp

Dinner #2

• Chicken or turkey chili with veggies, olives, white beans, and black beans
• Avocado slices

Dinner #3

• A taco salad made with greens, tomatoes, bell peppers, seasoned lean ground turkey prepared with olive oil, olives or avocados, and black or pinto beans

Dinner #4

• Grilled shrimp, chicken, or tofu with zucchini, bell peppers, onions, and mushrooms on kabobs
• Cooked quinoa or wild rice
• Olive oil

Dinner #5

• Baked tilapia
• Corn on the cob
• Sauteed asparagus (in olive oil) with sesame seeds

Dinner #6

• Grilled chicken, seitan, or venison
• Roasted sweet potatoes or green peas
• Fresh cucumbers dipped in hummus

Dinner #7

• Grilled salmon
• Green beans
• Brown rice
• Olive oil

Add herbs or your other favorite seasonings to each dish if you’d like!

Have Healthy Recipes on Hand

Having some favorite healthy recipes on hand can break up the monotony and save you time and money when developing meal planning ideas. Here are some popular Fit Father Project healthy recipes to try:

• Nutritious soup recipes for weight loss
• Healthy weight loss recipes for breakfast, lunch, and dinner
• Delicious muscle building recipes
• Nutritious muscle-building smoothie recipes
• Homemade protein bar recipes
• Healthy recipes for men
• Nutritious recipes for fit men

Additional nutrient-dense recipes to consider include:

Chicken and Avocado Salad

Your entire family will love this nutritious, delicious, refreshing chicken salad entree.

Ingredients

• 2 boneless chicken breasts
• 2 cups of baby spinach leaves or romaine lettuce
• 2 tablespoons of olive oil
• 1 large tomato, diced
• 1 small red onion, diced
• 2 avocados, sliced
• 1/2 cup of sliced cucumbers
• Fresh cilantro to taste
• 1/2 teaspoon of cumin
• 1/2 teaspoon of chili powder
• 1/2 teaspoon of paprika
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of salt
• 1/2 teaspoon of pepper

Directions

• Wash the chicken breasts and pat them dry.
• Combine together the spices and 1 tablespoon of olive oil in a small bowl and evenly sprinkle the chicken breasts with your mixture.
• Drizzle 1 tablespoon of olive oil in a pan over medium heat and cook the chicken for about 15 minutes until it’s no longer pink in the middle.
• Except for the chicken and avocados, place the remaining ingredients in a large bowl, add an oil-based dressing if you’d like, and toss the salad with tongs.
• When the chicken cools, cut it into strips and place it on top of your salad with the avocados.

Servings: 2-4

Seared Sea Bass with Lemon Oil White Beans

Change things up with this savory, mouth-watering seared sea bass recipe.

Ingredients

• Four 6-ounce skinless sea bass fillets
• 2/3 cups of low-sodium chicken stock
• One 15-ounce can of white beans, rinsed and drained
• 5 ounces of baby spinach leaves
• 3 tablespoons of olive oil
• 2 tablespoons of fresh lemon juice
• 5 garlic cloves, sliced
• 3/4 teaspoon of salt
• 1/2 teaspoon of black pepper
• 2 teaspoons of fresh thyme
• 1/3 cup of pitted olives, quartered
• 1/2 cup of cherry tomatoes, quartered

Directions

• Heat a nonstick pan over medium-high heat.
• Sprinkle the fish with 1/4 teaspoon of pepper and 1/4 teaspoon of salt.
• Add 1 tablespoon of oil to the skillet and cooked the fish at least 3 minutes on each side.
• Heat the remaining olive oil in your skillet over medium-high heat.
• Cook the garlic for about 1 minute until it’s light golden brown.
• Stir in the tomatoes and thyme and cook for another minute.
• Add in the chicken stock and beans, and bring the mixture to a simmer.
• Add the spinach, tossing gently until its slightly wilted.
• Stir in the lemon juice, olives, and remaining salt and pepper.
• Divide the bean mixture into four bowls, and top each with a fish fillet.

Servings: 4

Slow-Cooker Spring Beef Bourguignon

This well-balanced recipe will keep you and your family full for hours, and it's loaded with essential nutrients.

Ingredients

• 3 tablespoons of extra-virgin olive oil
• 4 pounds of beef chuck roast, cut into cubes
• 1 cup beef broth (use low-sodium broth if desired)
• 1 cup of red wine
• 2 large carrots, sliced
• 2 cups of sliced baby bella mushrooms
• 1 large onion, diced
• 3 springs of fresh thyme
• 3 springs of fresh rosemary
• 2 cloves of garlic, chopped
• 1 bunch of asparagus, trimmed and quartered
• Fresh parsley, chopped

Directions

• Toss the beef and oil in a large skillet over medium-high heat, and sear in batches for about 3 minutes per side.
• Use wine to de-glaze the pan between each batch, and scrape up what's left with a wooden spoon.
• Pour the mixture into a slow cooker with the seared beef.
• Add the broth, vegetables, garlic, rosemary, thyme, and the remaining red wine. Cook on high for 6-7 hours so the beef can shred easily.
• 30 minutes before serving the stew, remove the herbs and add in the asparagus.
• Cook the mixture until the asparagus is slightly tender, and garnish with parsley.

Servings: 6

Make a Grocery Shopping List

After creating 7-day meals and recipes for the week, write down foods and ingredients to create a grocery shopping list.

Know which foods to steer clear of while grocery shopping too.

Meats

Choose fresh, organic, lean meats whenever possible. Avoid breaded meats, fatty cuts of meat, and processed meats like sausage, bacon, ham, deli meats, and hot dogs.

Fats

Extra virgin olive oil is an excellent choice for most healthy recipes and meal planning ideas.

Flaxseed oil is a good option for salad dressings and drizzling, and coconut oil is useful for baking. Always have nuts, seeds, and avocados on hand.

Dairy foods

Choose low-fat dairy foods, whey or casein protein powder, and plant-based dairy alternatives whenever possible.

Starches

Choose whole foods such as whole grains and legumes over refined grains like white bread and white rice.

Steer clear of candies, baked goods, cakes, ice cream, cookies, and other sweet treats.

Fruits

Opt for fresh fruits over canned fruit, dried fruit, and fruit juice whenever possible.

Drinks

Choose water, black coffee, unsweetened tea, or carbonated water.

Avoid buying sugary drinks like soda, juice drinks, sweet tea, lemonade, sweetened coffee drinks, and high-sugar sports drinks.

Look at ingredient labels for hidden forms of added sugar, such as:

• Sucrose
• Brown sugar
• Molasses
• Maple syrup
• Fructose
• High-fructose corn syrup
• Agave nectar

Watch out for diet foods and drinks containing artificial sweeteners such as aspartame, saccharin, acesulfame, sucralose, neotame, and stevia.

Choose Meal Prep Days

Once you have your groceries, plan out which days each week you can prepare meals.

For example, you may have free time for meal prep on Sundays and Wednesdays.

Work meal prep days into your weekly calendar to save you time during busier days of the week.

Cool and Portion Out Meals

After cooking your meals, let them cool entirely before portioning them into storage containers. Place each meal into an airtight container such as:

• Airtight glass containers
• Sealable freezer bags
• Airtight plastic containers
• Foil

If you choose plastic containers, the Academy of Nutrition and Dietetics recommends using safe containers with the following numbers written inside a triangle at the bottom: #1, #2, #4, and #5.

Whenever possible, steer clear of #3, #6, and #7 plastic containers as they may contain vinyl, polyvinyl chloride (PVC), polystyrene, or bisphenol A (BPA).

Store Prepped Meals Properly

After your meals are prepped and in airtight containers, place them in the refrigerator or freezer for use later in the week.

The U.S Department of Health and Human Services offers a cold food storage chart that helps you determine how long to safely store food in the refrigerator or freezer.

In general, store cooked foods:

• In the refrigerator for 3-4 days
• In the freezer up to 6 months

Recruit Your Entire Family

Get your entire family involved in meal planning ideas, including your kids, and make meal prep a fun weekend activity to look forward to with loved ones. Recruit your family to help with meal planning, grocery shopping, and preparing meals.

If you’re seeking custom weight loss or muscle building meal plans for men, sign up for the Fit Father Project 30X (FM30X) weight loss plan or Old School Muscle for lean mass gains.

Studies show that online weight loss programs that include expert health coaching are effective for long-term success. For more meal planning ideas, sign up for The Fit Father Project free 1-day meal plan to get started today!

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on meal planning ideas.

References

1. National Center for Biotechnology Information: Meal Planning is Associated with Food Variety, Diet Quality, and Body Weight Status in a Large Sample of French Adults

2. National Heart, Lung, and Blood Institute: Healthy Eating Plan

3. Dietary Guidelines for Americans 2015-2020: Appendix 2. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level

4. Dietary Guidelines for Americans 2015-2020: Appendix 3. USDA Food Patterns: Healthy U.S.-Style Eating Pattern

5. National Center for Biotechnology Information: The Association Between Artificial Sweeteners and Obesity

6. Harvard Medical School: Artificial Sweeteners: Sugar-Free, But at What Cost?

7. Academy of Nutrition and Dietetics: How to Use Plastic Food Storage Containers

8. U.S. Department of Health and Human Services: Cold Food Storage Chart

9. National Center for Biotechnology Information: The Impact of Telephonic Wellness Coaching on Weight Loss: A “Natural Experiments for Translation in Diabetes (NEXT-D)” Study

If you’ve recently started a muscle-building meal plan, you might be seeking clean bulk diet ideas to break up the monotony and pack on lean muscle rather than body fat.

Choose a clean bulk diet over a dirty bulk diet, or cheat diet, by using the six simple steps below.

#1 Know What a Clean Bulk Diet Is

A clean bulk diet is a way of eating that helps you gain lean muscle mass rather than fat to achieve the muscular physique you desire, feel great, and keep chronic disease risks low.

A dirty bulk diet, on the other hand, involves eating the greasy or sugary junk foods you love just to get in extra calories.

Clean bulk diets consist of whole foods. They limit dietary fat, are rich in protein, and contain moderate amounts of carbohydrates.

Steer clear of animal fats in favor of oils, nuts, seeds, and avocados. Choose fiber-rich carbs over refined grains and avoid sweets and drinks containing added sugar.

#2 Make a Grocery Shopping List

A clean bulk diet often contains the following whole foods you can add to your grocery shopping list:

FRUITS AND VEGETABLES

• Apples, bananas, oranges, grapefruit, strawberries, blueberries, raspberries, watermelon, cantaloupe, honeydew melon, kiwi fruit, grapes, pineapple, pears, peaches, and other fresh fruits
• Leafy greens, bell peppers, cucumbers, celery, broccoli, cauliflower, asparagus, Brussels sprouts, zucchini, tomatoes, carrots, mushrooms, and other non-starchy veggies
• Sweet potatoes, squash, corn, green peas, chickpeas, black beans, pinto beans, lentils, and other starchy vegetables

PROTEIN FOODS

• Skinless grilled chicken, turkey, or duck
• Bison or very lean, organic beef
• Salmon, tuna, tilapia, cod, halibut, catfish, and other non-breaded fish
• Shrimp, scallops, crab, and other seafood
• Eggs
• Tofu

DAIRY FOODS

• Low-fat milk
• Protein-fortified almond milk
• Low-fat cottage cheese
• Low-fat Greek yogurt
• Plain kefir
• Protein powder shakes

WHOLE GRAINS

• Brown rice
• Wild rice
• Quinoa
• Oatmeal
• Whole-grain pasta
• Whole-grain bread
• Whole-grain cereal

FATS

• Nuts
• Seeds
• Nut butter
• Avocados
• Olives
• Hummus
• Olive oil
• Coconut oil
• Walnut oil
• Other plant-based oils

What a clean bulk diet ISN'T is refined grains like white bread, sugary foods and drinks, baked goods, other highly processed foods, fried meats, other fried foods, processed meats, fatty cuts of red meat, regular cheese, and fast foods.

#3 Know Your Daily Calorie Goals

As a rule, aim to eat about 350 more calories than your usual intake for lean muscle building. Many active adult men require about 2,400-3,000 calories to maintain their weights so if you’re active and seeking muscle gains shoot for about 2,750-3,350 calories daily.

Your personalized calories needs vary based on your size, metabolism, and daily calorie expenditure.

To get a good idea of your clean bulk diet calorie requirements, add 350 calories to your weight maintenance calorie needs, which are usually about 16-18 calories per pound of body weight daily if you’re moderately active or active.

You can use the following formula:

Muscle building calorie needs = 350 + (body weight in pounds x 16-18 calories)

For example, if you weigh 170 pounds you’d need about 2,720-3,060 calories daily to maintain your weight and about 3,070-3,410 calories per day for lean muscle gains, depending on how active you are.

#4 Learn About Clean Bulk Diet Macros

The number of grams of each macronutrient you require for a clean bulk diet depends on your personalized calorie needs for muscle building.

Aim for the following when eating 3,200 calories daily:

• A minimum of 1 gram of protein per pound of body weight daily = at least 175 grams of protein if you weigh 175 pounds
• About 45% of your calories from FIBER-RICH CARBOHYDRATES = 360 grams of carbs for 3,200-calorie diets
• Approximately 25% of your calories from FAT = 89 grams of fat for 3,200-calorie meal plans
• About 30% of your calories from PROTEIN = 240 grams of protein with 3,200-calorie diets

Your individual calorie and macronutrient needs are based on your size, goal weight, and activity level but you can use these guidelines as a general rule.

#5 Use a Clean Bulk Diet Meal Plan

A clean bulk diet plan, based on the Dietary Guidelines for Americans 2015-2020 but modified for lean muscle building and ease of use, includes the following:

• 8 cups of non-starchy vegetables
• 3 cups of fruits
• 4 cups of cooked whole grains or starchy vegetables
• 3 cups of dairy, whey- or casein-based protein shakes, or plant alternatives
• 20 ounces of protein foods
• 4 tablespoons of healthy fats
• At least 16 cups of water

Aim to eat about 6-7 meals or snacks, every few hours, to avoid muscle breakdown when you're clean bulking.

Consider the following meal plan for men if you require 3,200 calories per day:

Meal #1: 1 cup of cooked starches, 5 ounces of protein foods, 2 cups of non-starchy vegetables, and 1 tablespoon of healthy fats

Snack: 1 cup of fruit with 1 cup of dairy foods or 1 scoop of protein powder

Meal #2: 1 cup of cooked starches, 5 ounces of protein foods, 2 cups of non-starchy vegetables, and 1 tablespoon of healthy fats

Snack: 1 cup of fruit with 1 cup of dairy foods or 1 scoop of protein powder

Meal #3: 1 cup of cooked starches, 5 ounces of protein foods, 2 cups of non-starchy vegetables, and 1 tablespoon of healthy fats

Snack: 1 cup of fruit with 1 cup of dairy foods or 1 scoop of protein powder

Meal #4: 1 cup of cooked starches, 5 ounces of protein foods, 2 cups of non-starchy vegetables, and 1 tablespoon of healthy fats

#6 Keep a 7-Day Clean Bulk Diet Menu on Hand

Adopted from the clean bulk diet meal plan above, the 7-day muscle-building menu below gives you an  idea of what effective clean bulk diets for men (containing about 3,200 calories) look like:

Day 1

Meal #1: 1 cup of cooked oatmeal, 5 scrambled eggs mixed with 2 cups of sauteed mushrooms, and 1 tablespoon of olive oil

Snack: 1 cup of mix berries with 1 cup of low-fat cottage cheese or 1 scoop of whey or casein protein powder

Meal #2: 1 cup of cooked quinoa, 5 ounces of grilled chicken, 2 cups of steamed broccoli, and 1 tablespoon of hummus

Snack: 1 banana with 1 cup of low-fat Greek yogurt or 1 scoop of whey or casein protein powder

Meal #3: 1 cup of cooked corn, 5 ounces of a very lean ground turkey burger, 2 cups of cooked zucchini, and 1 tablespoon of olive oil

Snack: 1 grapefruit with 1 cup of protein-fortified almond milk or 1 scoop of whey or casein protein powder

Meal #4: 1 cup of cooked black beans, 5 ounces of grilled salmon, 2 cups of sauteed bell peppers, and 1 tablespoon of olive oil

Day 2

Meal #1: 1 cup of cooked quinoa, 5 ounces of tofu or lean ground bison, 2 cups of fresh tomatoes, and 1 tablespoon of avocado

Snack: 1 cup of cantaloupe with 1 cup of low-fat milk or 1 scoop of whey or casein protein powder

Meal #2: 1 cup of roasted sweet potatoes, 5 ounces of baked turkey breast, 2 cups of spinach leaves, and 1 tablespoon of oil-based salad dressing

Snack: 1 cup of grapes with 1 cup of plain kefir or 1 scoop of whey or casein protein powder

Meal #3: 1 cup of cooked brown rice, 5 ounces of grilled shrimp, 2 cups of cooked cauliflower, and 1 tablespoon of olive oil

Snack: 1 orange with 1 cup of low-fat cottage cheese or 1 scoop of whey or casein protein powder

Meal #4: 1 cup of cooked pinto beans, 5 ounces of shredded chicken, 2 cups of sauteed bell peppers, and 1 tablespoon of oil or avocados

Day 3

Meal #1: one small whole-grain bagel, a 5-egg omelet with 2 cups of cut-up asparagus, and 1 tablespoon of avocados

Snack: 1 cup of sliced apples with 1 cup of plain low-fat Greek yogurt or 1 scoop of whey or casein protein powder

Meal #2: 1 cup of cooked wild rice, 5 ounces of baked tilapia, 2 cups of cooked Brussels sprouts, and 1 tablespoon of olive oil

Snack: 1 cup of honeydew melon with 1 cup of plain kefir or 1 scoop of whey or casein protein powder

Meal #3: 1 cup of cooked whole-grain pasta, 5 ounces of crab, scallops, or shrimp, 2 cups of sauteed zucchini, and 1 tablespoon of olive oil

Snack: 1 cup of fresh pineapple with 1 cup of low-fat cottage cheese or 1 scoop of whey or casein protein powder

Meal #4: 1 cup of cooked lentils, 5 ounces of duck, 2 cups of cooked green beans, and 1 tablespoon of olive oil or avocados

Day 4

Meal #1: 2 slices of whole-grain toast, 5 ounces of a very lean turkey patty, 2 cups of vegetable juice, and 1 tablespoon of avocados

Snack: 1 cup of fresh blueberries with 1 cup of plain kefir or 1 scoop of whey or casein protein powder

Meal #2: 1 cup of cooked whole-grain pasta, 5 ounces of grilled chicken breast, 2 cups of sauteed mushrooms, and 1 tablespoon of oil-based pesto sauce

Snack: 1 cup of fresh cherries with 1 cup of low-fat milk or 1 scoop of whey or casein protein powder

Meal #3: 1 cup of cooked squash, 5 ounces of lean organic steak, 2 cups of cucumbers with greens, and 1 tablespoon of oil-based salad dressing

Snack: 1 cup of applesauce (no sugar added) with 1 cup of plain low-fat Greek yogurt or 1 scoop of whey or casein protein powder

Meal #4: 1 cup of cooked brown rice, 5 ounces of grilled shrimp, 2 cups of sauteed red and green bell peppers, and 1 tablespoon of olive oil

Day 5

Meal #1: 1 cup of roasted potatoes, 5 hard-boiled eggs, 2 cups of spinach (sauteed), and 1 tablespoon of olive oil

Snack: 1 cup of watermelon with 1 cup of protein-fortified almond milk or 1 scoop of whey or casein protein powder

Meal #2: 2 slices of whole-grain bread, 5 ounces of canned light tuna, 2 cups of celery, and 1 tablespoon of avocado oil mayonnaise or sliced avocados

Snack: 1 grapefruit with 1 cup of plain kefir or 1 scoop of whey or casein protein powder

Meal #3: 1 whole-grain hamburger bun, 5 ounces of very lean ground beef, bison, or veggie patty, 2 cups of tomatoes or cucumbers, and 1 tablespoon of avocados

Snack: 1 medium pear with 1 cup of plain low-fat Greek yogurt or 1 scoop of whey or casein protein powder

Meal #4: 1 cup of cooked wild rice, 5 ounces of baked turkey breast, 2 cups of cooked green beans, and 1 tablespoon of pumpkin seeds or walnuts

Day 6

Meal #1: 1 cup of cooked oatmeal, a 5-egg omelet made with 2 cups of artichokes, and 1 tablespoon of olives

Snack: 1 cup of blackberries with 1 cup of low-fat cottage cheese or 1 scoop of whey or casein protein powder

Meal #2: 1 cup of roasted sweet potatoes, 5 ounces of baked cod, 2 cups of steamed broccoli, and 1 tablespoon of olive oil

Snack: 1 cup of sliced peaches with 1 cup of plain kefir or 1 scoop of whey or casein protein powder

Meal #3: 1 cup of cooked black beans mixed with quinoa, 5 ounces of very lean ground turkey or bison, 2 cups of a vegetable salad, and 1 tablespoon of oil-based salad dressing

Snack: 1 cup of sliced bananas with 1 cup of plain low-fat Greek yogurt or 1 scoop of whey or casein protein powder

Meal #4: 2 slices of whole-grain bread, 5 ounces of sliced chicken breast, 2 cups of fresh pea pods, and 1 tablespoon of avocados or hummus

Day 7

Meal #1: 1 cup of roasted potatoes, 5 ounces of uncured turkey bacon or meatless sausage, 2 cups of sauteed mushrooms, and 1 tablespoon of olive oil

Snack: 1 cup of strawberries with 1 cup of low-fat milk or 1 scoop of whey or casein protein powder

Meal #2: 1 cup of cooked green peas, 5 ounces of venison, 2 cups of cooked carrots, and 1 tablespoon of olive oil

Snack: 1 cup of kiwi fruit with 1 cup of low-fat cottage cheese or 1 scoop of whey or casein protein powder

Meal #3: 1 cup of cooked brown rice, 5 ounces of shredded chicken, 2 cups of cooked beets, and 1 tablespoon of olives, avocados, nuts, or seeds

Snack: 1 cup of orange slices with 1 cup of plain kefir or 1 scoop of whey or casein protein powder

Meal #4: 2 slices of whole-grain bread, 5 ounces of canned light tuna, 2 cups of cucumbers, and 1 tablespoon of avocado oil mayonnaise, hummus, or avocado slices

Other Consideration for Muscle Building in Men

Exercise, especially strength training, is just as important as a clean bulk diet to effectively build muscle rather than fat when you boost your calorie intake.

Combine strength training with aerobic exercise to achieve desirable results and avoid body fat gains while you bulk up.

For example, combine 15–20 minutes of high-intensity interval training (HIIT) by jogging, rowing, cycling, stair climbing, walking uphill, or using an elliptical machine with 30 minutes of heavyweight training.

Or, try a men's circuit training workout for maximum fat-burning results while you bulk.

Make sure to drink plenty of water, get at least 7 hours of sleep each night, limit or avoid alcohol, and keep stress levels low to achieve the most desirable outcome.

To get started with some of the best muscle building workouts for men including personalized strength-training routines, consider the Fit Father Project's Old School Muscle program.

Your friend & coach,

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on clean bulk diets.

References

1. The National Center for Biotechnology Information: Achieving Optimal Post-Exercise Muscle Protein Remodeling in Physically Active Adults through Whole Food Consumption
2. U.S. Department of Health & Human Services: 2015-2020 Dietary Guidelines
3. Harvard Health Publishing: Dietary Guidelines and Caloric Percentages
4. Journal of the International Society of Sports Nutrition: International Society of Sports Nutrition Position Stand: Protein and Exercise
5. Mayo Clinic: Water: How Much Should You Drink Every Day?
6. Centers for Disease Control and Prevention: How Much Sleep Do I Need?

Low testosterone is common with aging in men, affecting nearly 40% of men ages 45 years and older.

Blocking estrogen production in your body can improve the balance of estrogen and testosterone, as hormone balance is the key to looking and feeling your best in your 30s, 40s, and beyond.

Consider eating estrogen blocking foods to help you maintain adequate testosterone, prevent unpleasant symptoms of low testosterone, and give you the physique and energy you desire at every age.

Side Effects of Low Testosterone in Men

If you have high estrogen levels or low testosterone due to aging or other health issues, you might experience one or more of the following signs and symptoms:

• Fatigue
• Unwanted weight gain
• Increases in body fat
• Decreased lean muscle mass
• Erectile dysfunction or low sex drive
• Moodiness
• Loss of muscular strength
• Problems with memory and concentration
• Increased hair loss
• Infertility
• Breast development

Eating estrogen blocking foods or testosterone-boosting foods helps relieve these and other symptoms associated with low testosterone to restore your physique, energy, and overall quality of life.

6 Estrogen Blocking Foods

Include the following estrogen-blocking foods in your diet regularly, to look and feel your best at any age:

#1 Curcumin

Studies show that curcumin, a spice that's common throughout Asia and available as a dietary supplement, helps reduce estrogen production within your body.

Additional health benefits of curcumin based on numerous research studies include better management of metabolic syndrome, anxiety, arthritis, and high blood cholesterol.

Curcumin might also reduce exercise-induced muscle soreness and inflammation, and enhance muscle recovery.

Try adding curcumin to soups, salads, protein shakes, rice, roasted veggies, or egg dishes.

#2 Mushrooms

Mushrooms are also classified as estrogen blocking foods according to research studies.

Examples of mushrooms to include in your diet are portabella, shitake, baby button, and crimini mushrooms.

Add these or other mushrooms to soups, salads, sautéed veggie blends, or stir fry.

Eat mushrooms raw, grill them, or cook mushrooms in olive oil to keep your hormone levels balanced.

#3 Cruciferous Vegetables

Cruciferous vegetables contain estrogen-like components that appear to help block your body from converting testosterone to estrogen.

Examples of cruciferous veggies to try include:

• Cabbage
• Broccoli
• Cauliflower
• Kale
• Bok choy
• Brussels sprouts
• Rutabagas
• Turnips
• Collard greens

Eat these veggies as a side dish or make a leafy green salad to help reduce your body’s estrogen production.

Saute cruciferous vegetables in olive oil, or top salads with an olive oil-based salad dressing to boost your intake of healthy fats and reduce your risk of low testosterone.

#4 Flax Seeds

Flax seeds are a source of polyphenols, which studies show may inhibit estrogen metabolism.

However, because flax seeds are also a source of phytoestrogens, ask your doctor before supplementing with flax seeds products.

You can add flax to oatmeal, soups, salads, or protein smoothies.

#5 Green Tea

Green tea is another source of estrogen blocking polyphenols. Studies show that additional health benefits associated with green tea include protection from neurodegenerative diseases.

Tea can give you a boost of energy and enhance weight loss, which is a natural way to reduce estrogen within your body.

Aim to drink green tea with breakfast, lunch, or between meals in place of sugary drinks.

Choose unsweetened green tea to reap optimal health benefits without added sugar or the risk of unwanted weight gain.

#6 Grapes

Because resveratrol found in grapes and grape juice helps inhibit estrogen metabolism, it’s no surprise that studies show eating these foods and drinks may prevent hormone conversion to estrogen within your body.

Snack on grapes between meals, or eat them with Greek yogurt or in smoothies.

Other Ways to Reduce Estrogen and Boost Testosterone

Eating estrogen blocking foods isn’t the only way to keep estrogen in check to reduce symptoms of low testosterone in men.

Consider the following lifestyle changes to optimize hormone balance:

#1 Eat Testosterone Boosting Foods

Eating testosterone boosting foods helps optimize testosterone production in your body.

Examples of foods to choose from include:

• Pomegranate
• Oysters
• Whey protein
• Coconut
• Olive oil
• Garlic
• Cruciferous vegetables
• Nuts
• Eggs
• Avocados

Foods to steer clear of when boosting testosterone is your goal include vegetable oil, chocolate, cheese, and alcohol.

#2 Avoid Estrogen Boosting Foods

Eating estrogen boosting foods may increase your risk for elevated estrogen levels, so steer clear of them if you suffer from hormone imbalance.

Examples include:

• Red meat
• Milk
• Alcohol
• Legumes
• Grains

Soy foods may reduce estrogen levels within your body, as they contain estrogen-like phytoestrogens that might diminish your body's natural estrogen production.

However, studies show that soy foods can increase or decrease estrogen in your body, depending on the person and situation.

Examples of foods rich in soy include soy protein powder, soy milk, soy yogurt, tofu, tempeh, edamame, soy nuts, and miso.

Steer clear of alcohol, or limit it whenever possible, to keep estrogen in check and optimize your overall health.

#3 Lose Weight if You're Overweight

Studies show that weight loss is associated with lower levels of circulating estrogen in the human body.

If you weigh more than you'd like to, try the following weight loss tips:

1. Drink about two cups of water before each meal
2. Replace sugary drinks with water, unsweetened tea, black coffee, or sparkling water
3. Avoid diet foods and drinks sweetened with artificial sugars
4. Get at least 7 hours of sleep each night
5. Keep stress levels low
6. Fill your plate half full with non-starchy vegetables
7. Fill one-fourth of each plate with protein foods
8. Fill one-fourth of each plate with corn, peas, potatoes, or other starches
9. Work out most days of the week and keep your body moving every day
10. Join an organized online weight loss program for men

The Fit Father Project 30X (FF30X) is a weight loss plan specifically designed for men of all ages. It has helped tens of thousands of men get excess weight off and keep it off for life.

When you sign up for FF30X, you receive custom meal plans and menus, fat-burning workouts, email health coaching support, and much more.

Try it for free by signing up for the FF30X 1-day meal plan.

#4 See Your Doctor Regularly

The best way to ensure testosterone and estrogen levels stay within a healthy range is to see your doctor regularly.

Doing so allows your provider to monitor hormone levels using blood tests, so you know if your current diet, exercise, and supplement regimen is working.

While more common in women, low thyroid levels can cause unwanted weight gain, hair thinning, and fatigue in men.

Your doctor might check thyroid hormone or vitamin and mineral levels in addition to female and male sex hormones, to keep you healthier overall eliminate undesirable side effects.

#5 Try Hormone Therapy for Men

If testosterone levels are still low or your estrogen is high after eating estrogen blocking foods and making changes to your everyday routine, your doctor might recommend hormone therapy to get your levels back on track.

They may suggest taking pills, using a skin patch, or trying testosterone injections, subdermal implants, creams, or gels.

The right choice for you is based on how unbalanced your hormone levels are, and your preferences.

You must undergo routine blood tests and check-ups with your doctor to ensure hormone therapy is working as it's supposed to.

#6 Take Testosterone Boosting Supplements

Taking testosterone boosting supplements may increase testosterone production within your body naturally.

Examples of supplements to try include:

• Vitamin D
• Zinc
• Magnesium
• Creatine monohydrate
• DHEA

Check-in with your doctor before taking any type of dietary supplement, especially if you have low testosterone or high estrogen levels.

They can let you know if your supplements interact with certain medications, and which dosage is right for you.

#7 Increase Aerobic Exercise during Workouts

Studies show that aerobic, or cardiovascular, exercise can increase testosterone levels within your body naturally and improve erectile dysfunction in men.

Aim to get at least 30 minutes of aerobic exercise daily.

Try jogging, walking uphill, swimming, stair climbing, using an elliptical machine, rowing, playing basketball, or cycling.

Stay active outdoors, play with your kids, and do yard work to keep your body moving all throughout the day.

Combine strength training with aerobic workouts to enhance fat-burning. Work in high-intensity interval training certain days each week to help you stay lean.

#8 Strength Train Regularly

Like cardiovascular exercise, strength training is one of the best ways to boost your body's natural testosterone levels.

When you join the Fit Father Project you receive custom strength-training workouts that help you achieve the lean, muscular physique you desire without spending hours at the gym.

Make sure to work each major muscle group at least twice weekly.

Try traditional weightlifting routines, circuit training, or consider using your own body weight as resistance.

No gym membership? No problem!

Purchase a few dumbbell weights and a weight bench to exercise from the comfort of home.

#9 Get at Least 7 Hours of Sleep

Sleep helps improve overall hormone balance in men and can optimize your quality of life. To maximize testosterone levels within your body, aim to get at least seven hours of sleep every night.

Set a regular bedtime, sleep in a quiet dark room, keep your bedroom temperature cool at night, and avoid smoking, drinking alcohol, or consuming caffeine right before bed.

See your doctor if you have difficulty getting or staying asleep, and avoid going to bed hungry or very full.

Use a white noise machine if light noises wake you up, and install sun-blocking curtains or blinds in your bedroom.

#10 Be Cautions about Certain Supplements

If you take supplements marketed as testosterone-boosters, you can't be entirely sure what you're putting into your body.

Why? The U.S. Food and Drug Administration (FDA) doesn't tightly regulate such supplements.

Ask your doctor before trying testosterone-boosting supplements, especially if you're undergoing hormone therapy for hormone imbalance, to find products that are safe and effective.

Sample Estrogen Blocking Meal Plan

The best way to plan healthy meals and optimize hormone balance is to use the perfect plate method when creating your menus.

A sample healthy meal plan for men that contains estrogen blocking foods and testosterone boosting foods includes:

Breakfast

• Fill half your plate with mushrooms or Brussels sprouts sauteed in extra virgin olive oil
• Fill one-fourth of your plate with eggs mixed with curcumin
• Fill one-fourth of your plate with roasted potatoes
• Unsweetened green tea

Snack

• Greek yogurt topped with flax seeds or nuts and grapes

Lunch

• Fill half your plate with leafy green vegetables
• Fill one-fourth of your plate with grilled chicken
• Fill one-fourth of your plate with quinoa, sweet potatoes, corn, or peas
• Sunflower seeds, nuts, avocados, or olive oil-based dressings
• Unsweetened green tea

Snack

• A whey protein shake or bar with pomegranate

Dinner

• Fill half your plate with broccoli or cauliflower
• Fill one-fourth of your plate with fish or seafood
• Fill one-fourth of your plate with corn, sweet potatoes, or squash
• Extra virgin olive oil

Snack (optional)

• Low-fat cottage cheese or a why protein shake mixed with flax seeds, fruit, or nuts

Use curcumin or garlic to flavor foods whenever possible. Cook meals using extra virgin olive oil and buy free-range, grass-fed, organic meats if you can.

Getting Started

The bottom line when trying to block estrogen and increase testosterone within your body is to:

• Choose estrogen blocking foods
• Eat testosterone boosting foods
• Achieve or maintain a healthy weight
• Lead an overall healthy lifestyle
• Have your hormones checked regularly
• Take dietary supplements if your doctor recommends it
• Spend time outdoors to help prevent vitamin D deficiency

Don't be afraid to enlist your doctor's help, as dietary changes alone aren't always enough to keep hormones balanced.

If your thyroid hormone levels are low, take all prescribed medications as directed.

Keep track of unusual symptoms you experience, such as fatigue, weight gain, and thinning hair, so you can report them to your doctor.

Sign up for the Fit Father Project's FF30X weight loss plan or Old School Muscle program to stay healthy, happy, and fit.

Try the Fit Father Project's free diet and workout plan to get on the road toward a healthier life today!

Your friend & Coach,

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on estrogen blocking foods for men.

References

UW Health – https://www.uwhealth.org/news/should-men-have-their-testosterone-checked/51935

Cleveland Clinic – https://my.clevelandclinic.org/health/diseases/15603-low-testosterone-male-hypogonadism

Iranian Journal of Reproductive Medicine, 2013 – https://www.ncbi.nlm.nih.gov/pubmed/24639774

Foods, 2017 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/

The Journal of Steroid Biochemistry and Molecular Biology, 2019 – https://www.ncbi.nlm.nih.gov/pubmed/30851384

Molecules, 2018 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6099654/

Canadian Pharmacists Journal, 2014 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025876/

Journal of Women’s Health, 2012 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3298670/

Pharmaceuticals, 2019 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6630319/

Endocrinology, 2009 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2689796/

Medical News Today – https://www.medicalnewstoday.com/articles/323224.php#foods-to-avoid

Nutrients, 2018 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793271/

University of California San Francisco – https://www.ucsfhealth.org/education/a-guide-to-foods-rich-in-soy

Scientific Reports, 2018 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6057888/

If you suffer from low testosterone, or low T, you’re not alone as testosterone in men tends to decline the older you get.

In fact, studies (1) show testosterone levels decrease with age at a rate of 0.4 – 2% annually after 30.

Fortunately, you don’t have to live with low testosterone and its side effects.

Testosterone boosting foods, supplements, and healthy lifestyle changes help get your levels back to normal.

What Are the Symptoms of Low Testosterone?

If you have low testosterone levels, you might experience the following signs and symptoms associated with this common condition in men over 40:

• Loss of muscular strength
• Decreases in muscle mass
• Increases in body fat
• Low sex drive
• Erectile dysfunction
• Depression
• Chronic fatigue
• Moodiness or irritability
• A decreased sense of well-being
• Difficulty concentrating
• Increased rates of hair loss
• Insomnia

Low testosterone can make losing weight difficult too. Choosing testosterone boosting foods and supplements means a lower risk of low T in men.

If your levels are still lower than you’d like after trying healthy dietary changes, ask your doctor about medical treatments for hormonal imbalance.

Testosterone Boosting Foods

Use the list of nutritious foods below to increase testosterone levels in your body naturally – and maintain optimal health along the way.

#1 Onions

Eating onions appears to enhance testosterone production in males, based on research studies examining its effects on animals and humans.

One review published in 2019 in Biomolecules found that while research is ongoing, onion consumption in rats and men neutralizes damaging effects of free radicals, improves insulin resistance, increases luteinizing hormone (LH), and promotes nitric oxide and testosterone production.

Onions also contain cancer-fighting compounds and my boost bone, heart, and digestive health in men.

They are loaded with fiber, antioxidants, and other essential vitamins and minerals.

So the next time you’re cooking or making a salad, consider adding onions to the menu.

Fill half of each plate with non-starchy vegetables and include onions in the mix when you can.

#2 Fatty Fish

Fatty fish, such as tuna, anchovies, and salmon, are beneficial for men for numerous reasons – one of them being increases in testosterone levels.

Rodent studies found that long term consumption of fish oil from fatty fish significantly boosts testosterone in the testes and blood of mice.

Furthermore, fish is an excellent source of vitamin D, which studies show is associated with higher testosterone levels in men.

Fatty fish is beneficial for heart health, brain health, reduced inflammation, and numerous other health and wellness benefits.

The American Heart Association recommends you eat at least two servings of fish weekly to achieve optimal health.

Because fish is loaded with protein, it helps your body maintain or build muscle mass, keeps your metabolism high, and aids in healthy weight management.

#3 Dark Green Vegetables

Dark green veggies, such as broccoli, asparagus, spinach, kale, and other leafy greens, appear to protect you from experiencing low testosterone.

A 2018 study published in the journal Nutrients found that men who eat dark green vegetables are less likely to suffer from low testosterone than men who don't consume green veggies.

The same study showed that men who eat homemade meals vs. dining are were less likely to develop low T.

Aim for at least 3 cups of vegetables daily and fill half of each plate with non-starchy vegetables, including dark green veggies, every day to maintain optimal health.

#4 Oysters and Other Shellfish

Oysters and other types of shellfish are loaded with protein, iron, zinc, and numerous other essential micronutrients.

In fact, oysters are one of the best sources of dietary zinc you'll find, containing nearly 500% of your percent daily value.

Other good zinc food sources include crab, lobster, grass-fed lean meat, and zinc-fortified breakfast cereals.

Studies show that zinc is crucial for maximizing male fertility, and a deficiency in this essential mineral can lead to low testosterone levels.

To help ensure you’re getting enough zinc in your diet, add oysters or other shellfish to your weekly meal plan or take a multivitamin supplement containing zinc.

#5 Extra Virgin Olive Oil or Virgin Argan Oil

Choosing plant-based oils offers numerous benefits for your heart and overall health – and appears to give testosterone a boost naturally.

A study published in 2013 in Natural Product Communications found that testosterone levels significantly increased (nearly 20% and 17% for virgin argan oil and extra virgin olive oil, respectively), after ingesting these oils instead of butter.

Use plant-based oils for cooking whenever possible.

Consume about 7 teaspoons of oils (or other nutritious fats) daily when following a 2,500-calorie meal plan, and 5 teaspoons per day when eating 1,600 calories for weight loss, suggest the Dietary Guidelines for Americans.

#6 Caffeinated Coffee or Tea

Believe it or not, drinking caffeinated coffee or tea is associated with increases in testosterone levels in men too!

A 2017 review published in Nutrition Journal found that men with high caffeine intakes had 14% higher concentrations of testosterone compared to men with low caffeine intakes.

Another study published in 2012 in Nutrition Journal in found similar results – that men who drank five 6-ounce cups of caffeinated coffee (spaced out evenly throughout the day) for four weeks showed increases in total testosterone levels and decreases in estrogen.

#7 Foods to Avoid

Avoiding certain foods is just as important as eating testosterone-boosting foods to reduce your risk of low T.

A 2019 study published in Nutrition Journal shows distinct dietary patterns associated with reduced testosterone levels in men.

Based on the results of this study, limit or avoid the following foods associated with low T:

• Deep-fried foods
• Processed foods
• Foods loaded with preservatives
• Sauces
• Organ meats
• Meats
• Jams
• Honey
• Fried rice or flour products
• Eggs
• Instant noodles
• Sugar-sweetened beverages

Steer clear of sodas, sweet tea, sweetened lemonade, sweetened coffee drinks, and other sugar-sweetened beverages.

Additional studies found that drinking alcohol is associated with decreases in testosterone, so avoid or limit alcohol as much as possible to enhance your body's natural testosterone boosting ability.

Testosterone Boosting Supplements

Consider taking the following testosterone boosting supplements to enhance the effects of testosterone boosting foods and further reduce your risk of low T.

#1 Vitamin D Supplements

Studies show that higher vitamin D intakes are associated with significantly higher levels of testosterone in men.

However, the Vitamin D Council suggests that up to 70% of Americans aren’t meeting daily vitamin D recommendations.

Vitamin D rich foods include fish, fish oil, egg yolks, dairy foods, vitamin D-fortified orange juice, and vitamin D-fortified breakfast cereals.

The recommended dietary allowance (RDA) for vitamin D in men is 15-20 micrograms daily.

If you’re vitamin D deficient (ask your doctor to test vitamin D in your blood), you might require a higher vitamin D dosage to bring your levels back up to a normal, healthy range.

#2 Fish Oil and CLA Supplements

Supplements containing fatty acids, such as fish oil and conjugated linoleic acid (CLA) supplements, are also beneficial for testosterone production in men.

Fish oil derived from fatty fish contains Omega 3's docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

CLA is a fatty acid commonly found in grass-fed beef and dairy foods.

Like fatty fish, studies show that fish oil supplements give your testosterone a boost naturally.

If you’re not eating at least two servings of fatty fish weekly or you want to ensure you’re meeting daily omega-3 fatty acid requirements, consider taking fish oil supplements in doses of at least 500 milligrams of DHA plus EPA daily.

That's the International Society for the Study of Fatty Acids and Lipids (ISSFAL) recommendation.

Studies also show that CLA supplements, when taking in doses of 6 grams daily, promote testosterone production and increase total testosterone levels in men.

CLA supplements are also linked with weight and fat loss, which in itself is associated with a boost in testosterone if you're overweight or obese.

#3 Onion Extract

If you don’t like onions but want to reap their beneficial effects on testosterone levels, consider giving onion extract supplements a try.

The 2019 review in Biomolecules found that consuming 30 milligrams daily of onion extract increases testosterone levels in men.

#4 Ginger Supplements

Ginger is a spice often used to flavor foods, but it appears to provide numerous health and wellness benefits when taken in supplement form.

Studies show that while additional human studies are needed, ginger powder or extracts enhance testosterone production in animal studies due to increases in luteinizing hormone, reduced oxidative stress, enhanced antioxidant activity, increased testicular weight and blood flow, recycled testosterone receptors, and enhanced nitric oxide production.

Research demonstrates the additional health benefits of ginger.

Examples include anti-inflammatory effects, reduced heart disease risks, better blood sugar control, lower cholesterol, and improved brain function when used in dosages of 1-3 grams of ginger powder or extract daily.

#5 DHEA Supplements

DHEA, or dehydroepiandrosterone, is a hormone naturally present in your body that enhances testosterone production.

However, natural DHEA levels tend to slowly decline with age.

DHEA supplements are available over the counter.

Research shows that taking 50 milligrams of DHEA increases free testosterone levels in middle-aged men, and prevents testosterone from declining with high-intensity exercise.

Testosterone Boosting Lifestyle Habits

In addition to eating testosterone boosting foods and taking dietary supplements, adopting the following healthy habits maximizes your body’s testosterone production:

#1 Maintain a Healthy Weight

Studies show that low testosterone is associated with obesity, so what better way to enhance your body’s natural testosterone production than by achieving a healthy body weight?

Diet is a key component of healthy weight management and weight loss if you’re overweight or obese.

Sign up for the Fit Father Project 30X (FF30X) weight loss program to increase your chance of success and receive motivational support, meal plans, fat-burning workouts, health coaching, and much more.

Sign up for the FF30X free 1-day meal plan to get started today!

#2 Work Out Regularly

Regular exercise helps you maintain a healthy weight and is associated with more testosterone and reduced erectile dysfunction in men.

Studies show that decreasing body fat using exercise, particularly aerobic exercise, helps increase total testosterone levels.

Strength training also helps boost lean mass and decrease body fat, to help you achieve or maintain optimal testosterone production.

Try the Fit Father Project’s FREE fat-burning workout or FREE muscle building workout to start leaning out today!

#3 Reduce Stress

When you experience long term stress, testosterone levels tend to decrease.

Research shows that the stress hormone cortisol inhibits testosterone’s effects in your body.

The American Psychological Association reports that chronic stress not only negatively affects testosterone production, but it can also lead to impotence, erectile dysfunction, and a low sex drive.

Do everything you can to relieve stress in your life.

Say no to excessive extracurricular activities, take a vacation, get a massage, try yoga or tai chi, spend time outdoors, get plenty of sleep, and set aside 20-30 minutes each day for relaxation.

#4 Sleep More

Lack of sleep is one of the leading causes of low testosterone in men.

In fact, studies show that after one week of sleep deprivation (getting 5 hours of sleep per night), daytime testosterone levels decreased 10-15% in otherwise healthy men.

Your body needs at least 7-9 hours of sleep each night to function at its best.

Set a regular bedtime, reduce stress, and sleep in a cool, dark room to optimize sleep quality.

If you have trouble sleeping, try using a white noise machine or ask your doctor if natural sleeping aids – such as melatonin supplements – are right for you.

Monitor Testosterone Levels Regularly

In addition to taking advantage of testosterone boosting foods, supplements, and healthy lifestyle habits, it’s important to check in with your doctor regularly to monitor testosterone levels.

In some cases, testosterone might remain low despite a healthy diet and exercise changes.

If this is the case for you, your doctor can detect low T using a simple blood test.

They might recommend hormone replacement therapy.

Examples of hormone treatments for men include prescription testosterone skin patches, injections, gels, creams, and sub-dermal pellets.

Don't let low testosterone ruin your confidence and sense of well-being.

Add testosterone-boosting foods to your menu, consider testosterone boosting supplements, exercise regularly, reduce stress, sleep well, and join the Fit Father Project!

Your new friend & health coach,

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on testosterone boosting foods.

References

1. Testosterone deficiency in the aging male – J. Abram McBride, Culley C. Carson, III, and Robert M. Coward – doi: 10.1177/1756287215612961

Whether you’re trying to drop weight, maintain a healthy weight, or achieve better nutrition, breakfast meal prep can be the key to meeting health goals. While skipping breakfast is one weight loss strategy, simply ‘delaying' it, is a better one.

Studies (1) show that eating breakfast every day helps prevent obesity because skipping breakfast entirely can lower your metabolism, decrease energy expenditure from physical activity, result in muscle tissue breakdown, and reduce physical strength.

Delaying breakfast simply shortens your eating window to around 8 hours and gives you all the benefits of intermittent fasting, without the negative side effects highlighted above.

How to Plan a Well-Balanced Breakfast

Before you begin breakfast meal prep, it’s important to know how to properly plan each meal plate. You might not think about vegetables when planning breakfast, but the “perfect plate,” especially for weight loss, consists of the following:

• 1/2 plate of non-starchy vegetables
• 1/4 plate of protein foods
• 1/4 plate of fiber-rich starches
• A small portion of healthy fats

For breakfast you can use dairy foods as your protein source or substitute fruit for fiber-rich starches or non-starchy vegetables.

The following breakfast foods are part of each food group:

Non-starchy vegetables: spinach, kale, tomatoes, zucchini, asparagus, bell peppers, onions, mushrooms, eggplant, and low-sodium vegetable juice.

Protein foods: uncured turkey bacon, meatless bacon, meatless breakfast patties, chicken, turkey, eggs, and egg whites.

Dairy foods: low-fat milk, plant milk, Greek yogurt, plant-based yogurt, low-fat cottage cheese, kefir, reduced-fat cheese, and whey protein shakes.

Fiber-rich starches: oatmeal, whole-grain cereals (without added sugar), quinoa, whole-grain bread, whole-grain English muffins, potatoes, corn, and black beans.

Fruits: strawberries, blueberries, raspberries, blackberries, grapes, kiwi fruit, apples, pears, plums, peaches, oranges, grapefruit, bananas, cantaloupe, honeydew melon, watermelon, mangoes, and pineapple.

Healthy fats: avocados, nuts, seeds, nut butters, olives, olive oil, whole eggs.

Breakfast drinks: coffee, unsweetened tea, water, low-sodium vegetable juice, diluted fruit juice, milk, plant milk, and protein shakes.

Calorie Requirements for Breakfast Meal Prep

Your breakfast calorie requirements vary based on your weight management goals. Based on the Dietary Guidelines for Americans and the National Heart, Lung, and Blood Institute (NHLBI (2)) recommendations, daily calorie estimates for men are:

• 1,500-1,800 calories for weight loss
• 2,000-2,200 calories for sedentary men over 40
• 2,200-2,600 calories for moderately active men over 40
• 2,400-2,800 calories for active men over 40
• Add 300-500 calories to weight maintenance estimates for weight/muscle gains

Studies (3) show that eating three meals plus two snacks daily helps you maintain a healthy weight. Add an extra snack if you feel hungry before bed. Based on these meal/snack recommendations, aim for the following calorie allotments at breakfast:

• 300-400 calories for weight loss
• 400-450 calories for weight maintenance
• 500-550 calories for weight/muscle gains

Use a calorie-counting app, such as MyFitnessPal, Fooducate, MyPlate, or FatSecret, to track calories if weight loss is your goal. You can also try the U.S. Department of Agriculture’s free online Food Composition Database.

Quick Breakfast Ideas When You’re Tight on Time

Just because you’re in a hurry in the morning doesn't mean you have to skip breakfast. Try these quick, easy breakfast ideas:

#1 Protein Shakes

Try a protein shake in the morning on your way out the door to fill you up, keep your metabolism going strong, and give you the energy needed to stay active or focus at work.

Use a weight loss protein shake recipe for men or try the following guidelines to create your own homemade protein shake:

• 1 1/2 cups of water, low-fat milk, plant milk, or milk plus yogurt: 140 calories
• 1 scoop of protein powder: 110 calories
• 2 teaspoons of nut butter: 64 calories
• 1/2 cup of fruit: 30-70 calories
• Ice: optional

Total: 344-384 calories

#2 Protein Bars

Protein bars make the perfect breakfast when you’re on the go, as you can eat them while driving to work or when you're getting ready in the morning.

Choose protein bars containing whey or plant-based protein, fiber, and heart-healthy fats with little or no added sugar.

Commercial weight loss protein bars for men work well as breakfast (or lunch) meal replacements for busy dads seeking weight loss or healthy weight management.

Or, try a homemade a no-bake protein bar recipe that contains the following ingredients:

• 1/2 cup of milk or plant milk
• 1 cup of natural peanut butter
• 1 1/4 cups of whey protein powder
• 2 cups of old-fashioned rolled oats
• 2-3 tablespoons of honey

In a medium-sized pot, combine the milk, honey, and peanut butter and place it over low heat. Stir the ingredients until well-blended and add in the oats and protein powder.

Place the mixture in an 8 X 8 pan and allow it to cool. Cut your bars into squares, place them in an air-tight container, store them at room temperature, and enjoy!

#3 Hard Boiled Eggs

When choosing hard-boiled eggs for breakfast you don’t have to spend time cooking in the morning but will still reap the nutritional benefits of eggs.

They are loaded with protein, vitamins, and minerals and keep you full for long time periods. Pair hard-boiled eggs with one of the following:

• Whole grain toast
• Fruit
• A protein bar
• Oatmeal
• Cereal
• Dried fruit
• Nuts or seeds
• Low-sodium vegetable juice

The number of eggs you should eat for breakfast is based on your weight management goals and calorie allotment.

One large hard-boiled egg contains about 78 calories.

#4 Uncured Turkey Bacon

Regular bacon isn’t the best choice for staying healthy. Lower-sodium, uncured turkey bacon is the better option – especially if you have or are at risk of high blood pressure and heart disease.

Try pre-cooked (uncured) turkey bacon to save you time in the morning. Pair it with:

• Whole-grain toast or a whole-grain English muffin
• Avocado slices
• Tomato slices or low-sodium vegetable juice

#5 Yogurt or Cottage Cheese

When you’re in a hurry in the morning and don’t have time for meal prep, grab low-fat cottage cheese (163 calories per cup) or plain Greek yogurt (146 calories per container).

If you follow a vegan diet, choose plant-based yogurt instead. Pair protein-rich dairy foods (or calcium-rich equivalents) with one of the foods below:

• Berries
• Melon
• Bananas
• Low-sugar granola
• Nuts
• Seeds
• Oatmeal

Top low-fat cottage cheese with walnuts or sunflower seeds, or sprinkle fruit chunks or granola plus nuts on top of Greek yogurt. Choose granola containing little to no added sugar.

#6 Cereal with Milk

You can’t go wrong when choosing a whole-grain cereal with low-fat milk (or plant milk) for breakfast.

Make sure to pick breakfast cereals rich in fiber and low in added sugar, such as Fiber One, Cheerios, Kashi whole-grain flakes, or Grape Nuts.

Pair whole-grain cereal and milk with one of the following:

• Fruit
• Nuts or seeds
• Yogurt or cottage cheese
• Lower-sodium, uncured turkey bacon

#7 Iced Coffee with Milk

Try iced coffee combined with milk (or plant milk) for a quick boost of energy when you don’t have time for breakfast meal prep.

Add protein powder if you’d like and pair it with one of the choices below:

• Nut or seeds
• Fruit
• A protein bar

Use Breakfast Meal Prep Principals

When you’re in the mood for a home-cooked breakfast but don’t have time in the morning to prepare thehealthy meals you crave, try breakfast meal prep at night or on the weekends.

Simply reheat your meal after cooking it ahead of time, and enjoy!

For breakfast meal prep, cook your meal (use the recipes below if you’d like), let it cool entirely, and place it in an airtight container in your refrigerator or freezer.

Based on food safety guidelines, keep pre-cooked foods in the freezer for up to 2-6 months or the refrigerator for 3-4 days.

Nutritious Breakfast Meal Ideas for Men

Using the perfect plate method as a guideline, consider the nutritious breakfast meal ideas for men below if you’re trying to lose weight, maintain a healthy weight, or improve your overall health:

Breakfast #1

• Fill three-fourths of your plate with an omelet containing mushrooms, bell peppers, spinach, and tomatoes
• Fill one-fourth of your plate with cooked oatmeal
• Top the oatmeal with walnuts or use olive oil when preparing your omelet
• Drink coffee or unsweetened tea

Breakfast #2

• Fill one-fourth of your plate with scrambled eggs or scrambled tofu
• Fill one-fourth of your plate with whole-grain toast
• Fill one-fourth of your plate with asparagus
• Fill one-fourth of your plate with low-sodium vegetable juice
• Top your toast with avocado slices
• Drink coffee or unsweetened tea

Breakfast #3

• Fill one-fourth of your plate with low-sodium, uncured turkey bacon
• Fill one-fourth of your plate with cooked quinoa or oatmeal
• Fill one-half of your plate with sautéed mushrooms and zucchini
• Use olive oil for sautéing
• Drink coffee or unsweetened tea

Breakfast #4

• Fill one-fourth of your plate with cottage cheese
• Fill one-fourth of your plate with a whole-grain English muffin
• Fill one-fourth of your plate with low-sodium vegetable juice
• Fill one-fourth of your plate with berries or melons
• Top cottage cheese with pistachios, or top the English muffin with avocados
• Drink coffee or unsweetened tea

Breakfast #5

• Fill one-fourth of your plate with hard-boiled eggs
• Fill one-fourth of your plate with roasted potatoes
• Fill one-fourth of your plate with oranges slices
• Fill one-fourth of your plate with sautéed spinach
• Use olive oil for roasting and sautéing
• Drink coffee or unsweetened tea

Healthy Breakfast Recipes for Men  

When you have extra time at night or on the weekend, try breakfast meal prep using the following nutritious recipes:

#1 Curry Avocado Egg Toast

You don’t have to slave in the kitchen for hours when making this delicious curry avocado egg toast recipe.

The ingredients include eggs, olive oil, whole-grain bread, curry powder, lime juice, salt, curry powder, and cilantro for a garnish (optional).

Simply cook the eggs with olive oil according to the recipe instructions, mix curry powder with olive oil, and mash avocados with salt and lime juice.

Toast the bread, top it with the eggs and the avocado mixture, drizzle it with curry oil, and enjoy!

#2 No-Bake Peanut Butter Bites

If you need quick energy before a morning workout, try this no-bake peanut butter bites recipe containing just five ingredients: peanut butter, oats, ground flax seeds, honey, and semi-sweet chocolate chips.

Add protein powder if you'd like!

Mix all five ingredients together in a medium-sized bowl, place the mixture in a refrigerator for about 15-30 minutes, roll it into bite-sized balls, and enjoy!

Store the peanut butter bites in your refrigerator and eat them throughout the week.

#3 Easy Egg Wraps

Making egg wraps has never been easier with this simple egg wrap recipe.

The ingredients include eggs, vegetable oil, your choice of filling (turkey, chicken, reduced-fat cheese, vegetables, or avocados), and your favorite seasonings.

Simply heat up a skillet over medium heat, grease it with oil, and cooked the eggs according to recipe instructions.

Let the egg wraps cool, top them with your filling and seasonings of choice, and enjoy!

#4 Veggie Breakfast Frittatas

Try this flavorful veggie egg frittata recipe that’s sure to be a hit with your entire family.

The ingredients in it are green and red bell peppers, olive oil, onions, spinach, sun-dried tomatoes, eggs, garlic, salt, pepper, and hot sauce.

Cook all of the ingredients in a nonstick skillet according to recipe instructions, and bake the mixture at 375 degrees Fahrenheit for 13-15 minutes until the eggs are set.

Let the frittata cool and serve it with hot sauce if you desire!

#5 Paleo Collard Burritos

This nutrient-dense, paleo collard burrito recipe is loaded with flavor.

The ingredients include collard leaves, uncured turkey bacon, eggs, lime juice, avocados, red bell peppers, tomatoes, red onions, salt, and pepper.

Steam the collard leaves and cook the bacon and eggs according to recipe instructions. Mix the veggies and avocados with salt, pepper, and lime juice and set aside.

Assemble the burritos by wrapping eggs, bacon, and the veggie mixture in collard leaves. Cut the wraps in half and enjoy!

I’ve Got the Hang of Breakfast Meal Prep: What’s Next?

Once you get the hang of breakfast meal prep but would like to lose additional weight and need some motivation, give the Fit Father Project 30X (FF30X) a try!

It offers custom menu plans, fat-burning workouts, motivational support, Fit Dad community support, health coaching from medical experts, and much more!

To find out for yourself what FF30X is all about, sign up for Fit Father Project's FREE fat-loss meal plan and FREE metabolism-boosting workout to get started today!

Your new friend & health coach,

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on breakfast meal prep.

References

1. Skipping Breakfast is Correlated with Obesity – doi: 10.2185/jrm.2887
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310153/

2. National Heart, Lung & Blood Institute
https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/calories.htm?_ga=2.94867356.1480858993.1572212426-1993975047.1571228436

3. Eating frequency is higher in weight loss maintainers and normal-weight individuals than in overweight individuals – Bachman JL1, Phelan S, Wing RR, Raynor HA – doi: 10.1016/j.jada.2011.08.006.
https://www.ncbi.nlm.nih.gov/pubmed/22027056

No matter how old or “grown-up” we are, we all have role models. Whether it's our own father, a favorite teacher, or a pro athlete you have always admired.

Personally, when I think of role-models of physical fitness, I admire the greats such as Jack LaLanne, Frank Zane and Herschel Walker.

Just like these guys, when you get to your 40s, 50s and beyond, it's important to use training methods and muscle building techniques that are right for your body.

Your recovery times, energy levels and even hormone levels are different than in your bucking youth.

That's why you need to learn the principles I have put together in my Old School Muscle program. This muscle building program has been purposefully designed for men over 40 looking to build muscle and feel the best they've felt in years.

If you're ready to get serious about your fitness and live up to your role models, keep reading.

Everything you need to know about building muscle after 50— including the worst muscle building mistakes men make– is below.

Whether you’re a seasoned bodybuilder or are training for your first competition, having a bodybuilding grocery list and sample meal plan on hand is a must. Choosing the right foods in the proper proportions is the key to success.

Use the bodybuilding grocery list below and get started shopping today!

What Makes an Effective Bodybuilding Food?

Bodybuilding foods have a few things in common. They are whole foods that are rich in one or more of the following essential nutrients:

• Protein
• Carbohydrates
• Fiber
• Heart-Healthy fats

While the foods you should eat remains constant, the number of calories you should consume varies based on the phase of bodybuilding you’re in.

For example, you require more total calories and carbohydrates during the muscle-building phase vs. the fat-loss/dieting phase of bodybuilding.

A 2018 study examining the nutritional strategies of high-level natural bodybuilders found that:

• The average preparation time for a competition is 22 weeks
• Bodybuilders generally eat high-protein, high-carbohydrate, low-fat diets
• Total carbohydrate, protein, and fat intakes decrease over time during competition preparation
• Successful male bodybuilders eat more carbohydrates during the early stage of contest preparation

Closer to competition time, bodybuilders often consume fewer total calories and carbohydrates in an effort to burn excess body fat.

The same 2018 study found that male bodybuilding competitors eat, on average, 3292 calories daily during contest preparation with the following macronutrient breakdown:

• 52% of calories from carbohydrates, or 4.6 to 5.1 grams of carbohydrates per kilogram of body weight daily (2.1-2.3 grams per pound of body weight)
• 28% of calories from protein, or 2.7 to 3.3 grams of protein per kilogram of body weight daily (1.2-1.5 grams per pound of body weight)
• 22% of calories from dietary fat, or 0.8 grams of fat per kilogram of body weight daily (0.36 grams per pound of body weight)

No two bodybuilders are alike and your diet changes base on the stage of competition prep you’re in (muscle building vs. fat-burning), but your bodybuilding grocery list remains the same.

Bodybuilding Grocery List

Take the bodybuilding grocery list below with you the next time you shop, and achieve muscle-building or fat-burning results you never thought possible.

Dairy Foods

Aim for at least 3 servings of dairy foods (or protein-rich, plant-based equivalents) daily.

• • Low-Fat Cottage Cheese

Cottage cheese is loaded with protein, and it's a good source of calcium and phosphorous.

The nutrition breakdown of 1 cup of 1% low-fat cottage cheese is as follows:

• Calories: 163
• Protein: 28 grams
• Fat: 2 grams
• Carbohydrates: 6 grams
• Fiber: 0 grams

Pair low-fat cottage cheese with berries and nuts or seeds for a nutritious, pre- or post-workout muscle building snack.

• • Plain Greek Yogurt

Like cottage cheese, plain Greek yogurt is packed with protein, calcium, phosphorous, and vitamin D. The nutritional information for 1 container of plain, nonfat Greek yogurt is:

• Calories: 100
• Protein: 17 grams
• Fat: 1 gram
• Carbohydrates: 6 grams
• Fiber: 0 grams

Top Greek yogurt with granola (without added sugar), fruit, or nuts to give you a boost of sustainable energy for muscle building.

• • Low-Fat Milk

Low-fat milk (or plant milk if you prefer) is another excellent source of dietary protein, calcium, and vitamin D. Studies show that whey protein found in milk enhances muscle building and recovery after resistance training.

The nutritional content of low-fat 1% milk is as follows:

• Calories: 105
• Protein: 9 grams
• Fat: 2 grams
• Carbohydrates: 12 grams
• Fiber: 0 grams

Consume milk with whole-grain cereal, by itself, or with a protein shake made with whey or casein protein powder plus fruit and nut butter.

Protein Foods

Choose a protein-rich food at each meal when following a bodybuilding diet.

• • Whey Protein Powder

Bodybuilders require more protein than moderately active adults for muscle building and lean mass maintenance during periods of energy restriction for fat loss.

Whey is one of the best, most efficient forms of protein for bodybuilders. Choose a protein powder that’s free from fillers, such as added sugar.

The nutritional breakdown of 1 scoop of whey protein powder is:

• Calories: 110
• Protein: 25 grams
• Fat: 0-1 grams
• Carbohydrates: 2 grams
• Fiber: 1 gram

Numerous protein powders are available to choose from with varying ingredients. Check the supplement facts label before buying a protein powder.

Casein, a blend of casein plus whey, and plant protein powders are other good options for your bodybuilding grocery list.

• • Protein Bars

Protein bars help you meet daily protein requirements for bodybuilding, especially when you're on the go.

The nutritional profile of protein bars varies by the brand you choose, but an example of the nutrition facts for a real food protein bar is as follows:

• Calories: 280
• Protein: 15 grams
• Fat: 12 grams
• Carbohydrates: 26 grams
• Fiber: 4 grams

Eat a protein bar before or after strenuous sweat sessions to enhance muscle recovery.

• • Eggs/Egg Whites

Eggs are loaded with quality protein and make an excellent addition to any bodybuilding meal plan.

The nutritional profile of 1 large egg is as follows:

• Calories: 72
• Protein: 6 grams
• Fat: 5 grams
• Carbohydrates: 0 grams
• Fiber: 0 grams

To reduce the calorie and fat content of eggs, eat the egg whites only or combine whole eggs with egg whites.

The nutritional content of 1 large egg white is:

• Calories: 17
• Protein: 4 grams
• Fat: 0 grams
• Carbohydrates: 0 grams
• Fiber: 0 grams

Scramble your eggs, hard-boil them, or prepare eggs as an omelet with veggies or lean meats.

• • Skinless Chicken Breasts

Skinless chicken breasts are one of the most effective bodybuilding foods you’ll find. They are carb-free but loaded with quality, muscle-building protein.

The nutrition breakdown of a 3-ounce portion of a cooked chicken breast is:

• Calories: 126
• Protein: 25 grams
• Fat: 3 grams
• Carbohydrates: 0 grams
• Fiber: 0 grams

Grill or bake chicken breasts and serve them with non-starchy vegetables and fiber-rich starch, such as sweet potatoes, brown rice, or quinoa.

Choose turkey instead of chicken if you’d like! It has just about the same nutritional profile.

• • Salmon

Salmon is another bodybuilding food that’s packed with protein. This super food is also loaded with vitamin D, niacin, and heart-healthy fats.

The nutrition facts for a 3-ounce portion of cooked salmon is:

• Calories: 155
• Protein: 22 grams
• Fat: 7 grams
• Carbohydrates: 0 grams
• Fiber: 0 grams

As with chicken and turkey, you can pair salmon with a nutritious, fiber-rich starch and non-starchy vegetables to create the perfect plate for effective bodybuilding.

• • Shrimp

While lower in calories than numerous other protein foods, shrimp is still an excellent source of protein (plus zinc and iodine).

The nutrition breakdown of a 3-ounce portion of cooked shrimp is as follows:

• Calories: 84
• Protein: 20 grams
• Fat: 0 gram
• Carbohydrates: 0 grams
• Fiber: 0 grams

Grill shrimp with veggies on kabobs, or sauté it with brown rice or quinoa.

• • Lean Grass-Fed Beef

If you choose beef as part of your bodybuilding grocery list, look for lean cuts of grass-feed beef with very little fat marbling.

It’s an excellent source of protein, iron, vitamin B12, and zinc. The nutrition profile of a 3-ounce portion of lean beef (shoulder steak) is:

• Calories: 151
• Protein: 24 grams
• Fat: 5 grams
• Carbohydrates: 0 grams
• Fiber: 0 grams

Eat grilled steak with sweet potatoes and vegetables, or as part of a stir fry with veggies over brown rice.

Fruits and Vegetables

Aim for about 4 cups of vegetables and 2.5 cups of fruits daily when following the Dietary Guidelines for Americans 3,200-calorie meal plan for bodybuilding.

• • Non-Starchy Vegetables

Non-starchy vegetables are loaded with fiber, vitamins, and minerals, but are lower in carbohydrates than starchy vegetables.

Aim to eat non-starchy veggies at each meal. The nutrient breakdown for one serving is as follows:

• Calories: 10-40
• Protein: 2 grams
• Fat: 0 grams
• Carbohydrates: 5 grams
• Fiber: 1-4 grams

Examples of non-starchy vegetables include celery, cumbers, tomatoes, bell peppers, spinach, lettuce, asparagus, zucchini, mushrooms, broccoli, and cauliflower.

• • Fruits

Like vegetables, fruits are loaded with vitamins and fiber.

The nutritional profile of fruit varies based on the type of fruit you buy, but each serving often contains:

• Calories: 50-90 calories
• Protein: 1 gram
• Fat: 0 grams
• Carbohydrates: 12-23 grams
• Fiber: 1-8 grams

Pair fruit with a protein, such as dairy foods, eggs, nuts, seeds, or a protein shake or bar.

Fiber-Rich Starches

Aim to eat a starch at each meal for sustainable energy.

• • Legumes

Legumes are an excellent source of protein, fiber, iron, and zinc. They keep you full for long time periods, enhance muscle building, and can improve your overall health.

The nutrition information for 1 cup of cooked black beans is:

• Calories: 227 calories
• Protein: 15 grams
• Fat: 1 grams
• Carbohydrates: 41 grams
• Fiber: 15 grams

Examples of other legumes include pinto beans, chick peas, green peas, lentils, and navy beans.

• • Quinoa

Quinoa is the perfect starch for bodybuilders because it’s loaded with fiber, protein, vitamins, minerals, and even heart-healthy fats.

The nutrition breakdown for 1 cup of cooked quinoa is:

• Calories: 222 calories
• Protein: 8 grams
• Fat: 4 grams
• Carbohydrates: 39 grams
• Fiber: 5 grams

Serve quinoa with a protein food and non-starchy vegetables.

• • Brown Rice

Brown rice is like quinoa nutritionally, as it’s packed with fiber, vitamins, and minerals. It gives you the boost of sustainable energy needed to get through intense workouts.

The nutrition facts for 1 cup of cooked brown rice include:

• Calories: 218 calories
• Protein: 5 grams
• Fat: 2 grams
• Carbohydrates: 46 grams
• Fiber: 4 grams

Serve brown rice with shrimp, chicken, or beef plus non-starchy vegetables.

• • Sweet Potatoes

Choose sweet potatoes as your starch (with the skin) for a boost of fiber, vitamin A, and energy.

The nutritional profile of 1 cup of cooked sweet potatoes is:

• Calories: 176 calories
• Protein: 3 grams
• Fat: 0 grams
• Carbohydrates: 41 grams
• Fiber: 3 grams

Try roasting sweet potatoes with olive oil, sea salt, and your favorite seasonings.

• • Whole-Grain Bread

Having whole-grain bread on hand helps you create a quick breakfast, lunch, or dinner when you're tight on time.

Whole-grain bread has the following nutritional breakdown for one slice:

• Calories: 69 calories
• Protein: 3 grams
• Fat: 1 gram
• Carbohydrates: 11 grams
• Fiber: 2 grams

Prepare sandwiches by topping whole-grain bread with eggs, chicken, turkey, or tuna plus avocados and sliced veggies.

• • Oatmeal

Oatmeal is loaded with fiber, vitamins, and minerals. It gives you sustainable energy before, during, and after strength-training sweat sessions.

The nutritional facts for 1 cup of cooked oatmeal are as follows:

• Calories: 145 calories
• Protein: 6 grams
• Fat: 2 grams
• Carbohydrates: 25 grams
• Fiber: 4 grams

Eat oatmeal for breakfast with eggs, fruit, dairy foods, or nuts – or add oatmeal to protein shakes!

Healthy Fats

Nutritious fat are important to boost satiety and maintain optimal health.

The Dietary Guidelines for Americans recommend consuming 11 1-teaspoon portions of healthy fats when eating 3,200 calories per day for bodybuilding.

• • Olive Oil

Olive oil is heart-healthy and makes the perfect addition to any bodybuilding meal plan.

The nutritional breakdown of 1 teaspoon of olive oil (or another plant-based oil) is:

• Calories: 40 calories
• Protein: 0 grams
• Fat: 4.5 grams
• Carbohydrates: 0 grams
• Fiber: 0 grams

Use olive oil when preparing healthy meals whenever possible.

• • Avocados

Loaded with heart-healthy fats, satiety-boosting avocados work well with bodybuilding meal plans.

The nutritional profile of 1/6^th of an avocado is:

• Calories: 55 calories
• Protein: 1 gram
• Fat: 5 grams
• Carbohydrates: 3 grams
• Fiber: 2 grams

Top salads, sandwiches, soups, rice, or even meats with avocado slices.

• • Nuts or Seeds

Nuts and seeds are loaded with protein, fiber, and healthy fats.

The nutrition content of 1 ounce of nuts or seeds is:

• Calories: 165-170 calories
• Protein: 5-6 grams
• Fat: 14-15 grams
• Carbohydrates: 6-7 grams
• Fiber: 3 grams

Snack on nuts or seeds between meals or top oatmeal, Greek yogurt, cottage cheese, or salads with them.

• • Nut Butter

When muscle building is your goal, add nut butter to your menu.

The nutritional breakdown of 2 tablespoons of peanut butter is:

• Calories: 190 calories
• Protein: 7 grams
• Fat: 16 grams
• Carbohydrates: 7 grams
• Fiber: 2 grams

Eat nut butters with celery, fruit, whole-grain bread, or in protein shakes.

Sample Meal Plan for Bodybuilders

After you've shopped using a your bodybuilding grocery list, create a muscle-building or fat-burning meal plan.

Use the following bodybuilding meal plan as a reference:

• • Pre-Workout Snack (if you work out early in the morning)

• A protein shake made with low-fat milk or water, whey protein powder, fruit, and almond butter

• • Breakfast

• An omelet (or scrambled eggs) with veggies
• Oatmeal
• Greek yogurt
• Sliced almonds

• • Morning Snack

• A protein bar (or two bars, depending on your appetite)

• • Lunch

• Whole-grain bread topped with tuna, chicken or turkey, plus avocados and sliced tomatoes
• A greens salad with lettuce, cucumbers, bell peppers, sunflower seeds, and an oil-based dressing

• • Afternoon Snack

• Low-fat cottage cheese with fruit and nuts

• • Dinner

• Grilled chicken, fish, grass-fed beef, or shrimp
• Brown rice, sweet potatoes, quinoa, or legumes
• Non-starchy vegetables sauteed in olive oil

• • Evening Snack

• A protein shake made with low-fat milk or water, protein powder, fruit, and cashew butter

Track your calories using MyFitnessPal or another calorie-counting app.

To complement your bodybuilding grocery list and muscle-building meal plan, try the Fit Father Project's free muscle-building workout to get started on your journey toward the muscular physique you desire.

If you need to drop body fat before a competition or you simply have excess weight to lose, sign up for the Fit Father Project's free 1-day meal plan or FF30X weight loss program for busy fathers today!

Your new friend & nutrition coach,

Erin Coleman
Writer, The Fit Father Project
A 15-year freelance writing veteran, Erin is a registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on a bodybuilding grocery list.

Use a 3 day meal plan to begin your weight loss journey, control calories, and adopt healthy habits you can maintain for life. With the right simple 3 day meal plan for men in place, weight loss and muscle building has never been easier!

Why is Meal Planning Important?

Meal planning makes it easy to plan meals, daily menus, and recipes to ensure you eat a variety of healthy foods and control calories for weight loss (or healthy weight maintenance).

Everybody is different, so choose a meal plan that fits into your daily schedule and allows you to choose nutritious foods you love.

A study published in 2017 in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning reduces your risk of overweight and obesity and is associated with healthier food choices.

Another 2017 study published in Behavioral Sciences reports that meal planning promotes adherence to a weight loss program and increases your chance of weight loss success.

Learning more about meal planning helps you reach the goal weight and physique you desire quickly!

How Many Calories Should I Eat?

The number of calories your weight loss meal plan allows depends on your usual intake.

The National Heart, Lung, and Blood Institute suggests that men’s weight loss calorie requirements are about 1,500-1,800 calories per day.

Your individual weight loss energy needs are 500-1,000 fewer calories than your usual intake.

You don’t have to count calories when using a 3 day meal plan for weight loss, but it helps to know what your recommended calorie allotment looks like.

Sample 3 Day Meal Plan for Men

The sample 3 day meal plan for weight loss in men below makes healthy eating simple!

It’s broken down into 3 meals and 3 snacks each day, so you won’t feel deprived when following a reduced-calorie diet.

A perfect plate consists of 1/2 vegetables, 1/4 protein foods, and 1/4 fiber-rich starches. Don't forget to drink water when you first wake up each morning and before meals.

Use protein shakes as meal replacements or snacks when you're on the go or at work.

• • When you first wake up:

• 2-4 cups of water

• • Breakfast:

• 1/2 cup of fruit
• 1/2 cup of protein foods
• 1/2 cup of fiber-rich starches
• 1 serving of fat
• Coffee or tea

• • Snack:

• 1 weight loss protein shake

• • Lunch:

• 1 cup of non-starchy vegetables
• 1/2 cup of protein foods
• 1/2 cup of fiber-rich starches
• 1 serving of fat
• Coffee or tea

• • Snack:

• A 1-cup serving of dairy foods (or plant milk alternatives)
• 1/2 cup of fruit
• 1 serving of fat

• • Dinner:

• 1 cup of non-starchy vegetables
• 1/2 cup of protein foods
• 1/2 cup of fiber-rich starches
• 1 serving of fat

• • Snack:

• A 1-cup serving of dairy foods (or plant milk alternatives)
• 1/2 cup serving of fruit
• 1 serving of fat

Weight Loss Food Lists

Once you have a meal plan in place, choose from the following food lists to create custom menus based on your food preferences:

• • Healthy fats food list (1 portion) =

• 1 teaspoon of olive oil
• 1 teaspoon of other plant-based oils
• 1 teaspoon of soft tub margarine
• 1 tablespoon of oil-based mayonnaise
• 1 tablespoon of oil-based salad dressing
• 8 large olives
• 1/6^th of a medium avocado
• 1/2 tablespoon of nut butter
• 1/3 ounce of nuts or seeds
• 1 tablespoon of hummus

• • Non-starchy vegetables food list =

• Lettuce
• Spinach
• Other leafy greens
• Bell peppers
• Carrots
• Mushrooms
• Onions
• Broccoli
• Cauliflower
• Zucchini
• Celery
• Cucumbers
• Tomatoes
• Asparagus
• Green beans

• • Fiber-rich starches food list =

• Sweet potatoes
• Peas
• Corn
• Black beans
• Pinto beans
• Garbanzo beans
• Lentils
• Other legumes
• Quinoa
• Brown rice
• Wild rice
• Oatmeal
• Whole-grain pasta
• Whole-grain Ezekiel bread
• Other whole grains

• • Diary foods or plant equivalents food list =

• Low-fat milk
• Low-fat cottage cheese
• Greek yogurt
• Plain kefir
• Reduced-fat cheese
• Protein-fortified almond milk
• Other plant milks
• Plant-based yogurts
• Protein shakes

• • Proteins food list =

• Chicken
• Turkey
• Duck
• Lean cuts of beef
• Uncured turkey bacon
• Fish
• Seafood
• Eggs
• Tofu
• Tempeh
• Seitan
• Very lean turkey burgers
• Veggie burgers

• • Fruits food list =

• Apples
• Oranges
• Grapefruit
• Kiwi
• Bananas
• Grapes
• Cantaloupe
• Honeydew melon
• Watermelon
• Blueberries
• Strawberries
• Raspberries
• Blackberries
• Cherries
• Plums
• Pears
• Peaches

Mix and match nutritious foods from these lists to create variations in daily weight loss menus.

Sample 3 Day Weight Loss Menu for Men

Use the meal plan template above to create custom weight loss menus that best match your needs.

An example of a 3 day menu you can try (or simply use as a reference) includes:

Day 1

• • Breakfast: (341 calories)

• 1/2 cup of sliced oranges: 43 calories
• 1/2 cup of scrambled eggs: 164 calories
• 1/2 cup of oatmeal: 75 calories
• 1/6^th of an avocado: 54 calories
• Coffee or tea: 5 calories

• • Snack: (250 calories)

• 1 weight loss protein shake

• • Lunch: (306 calories)

• 1 cup of broccoli: 55 calories
• 1/2 cup of baked cod: 95 calories
• 1/2 cup of cooked quinoa: 111 calories
• 1 teaspoon of olive oil: 40 calories
• Coffee or tea: 5 calories

• • Snack: (264 calories)

• 1 cup of low-fat cottage cheese: 163 calories
• 1/2 cup of blueberries: 42 calories
• 1/3 ounce of walnuts: 59 calories

• • Dinner: (283 calories)

• 1 cup of cooked zucchini: 27 calories
• 1/2 cup of grilled chicken: 126 calories
• 1/2 cup of cooked whole-grain pasta: 90 calories
• 1 tablespoon of olive oil (plus seasonings): 40 calories

• • Snack: (211 calories)

• 1 cup of plain Greek yogurt: 133 calories
• 1/2 cup of strawberries: 24 calories
• 1/3 ounce of pistachios: 54 calories

Daily Total: 1,655 Calories

Day 2

• • Breakfast: (314 calories)

• 1/2 cup of sliced bananas: 67 calories
• 4 slices of uncured turkey bacon: 119 calories
• 1 slice of whole-grain toast: 75 calories
• 1/2 tablespoon of peanut butter: 48 calories
• Coffee or tea: 5 calories

• • Snack: (250 calories)

• 1 weight loss protein shake

• • Lunch: (316 calories)

• 2 cups of salad greens: 16 calories
• 1/2 cup of grilled chicken strips: 126 calories
• 1/2 cup of cooked garbanzo beans: 134 calories
• 1 tablespoon of oil-based salad dressing: 35 calories
• Coffee or tea: 5 calories

• • Snack: (214 calories)

• 1 cup of plain kefir: 105 calories
• 1/2 cup of sliced kiwi fruit: 55 calories
• 1/3 ounce of sliced almonds: 54 calories

• • Dinner: (275 calories)

• 1 cup of cooked asparagus: 40 calories
• 1/2 cup of grilled shrimp: 112 calories
• 1/2 cup of cooked wild rice: 83 calories
• 1 teaspoon of olive oil: 40 calories

• • Snack: (265 calories)

• 1 cup of low-fat cottage cheese: 163 calories
• 1/2 cup of grapes: 52 calories
• 1/3 ounce of pumpkin seeds: 50 calories

Daily Total: 1,634 Calories

Day 3

• • Breakfast: (369 calories)

• 1/2 cup of honeydew melon: 32 calories
• 1/2 cup of an egg omelet: 164 calories
• 1/2 cup of cooked black beans: 114 calories
• 1/6^th of an avocado: 54 calories
• Coffee or tea: 5 calories

• • Snack: (250 calories)

• 1 weight loss protein shake

• • Lunch: (332 calories)

• 1 cup of cherry tomatoes: 27 calories
• 1/2 cup of canned light tuna: 131 calories
• 1/2 cup of cooked white beans: 124 calories
• 1 tablespoon of avocado oil mayonnaise: 45 calories
• Coffee or tea: 5 calories

• • Snack: (176 calories)

• 2 reduced fat cheese sticks: 90 calories
• 1/2 cup of raspberries: 32 calories
• 1/3 ounce of sunflower seeds: 54 calories

• • Dinner: (334 calories)

• 1 cup of cooked green beans: 44 calories
• 1/2 cup of baked turkey: 125 calories
• 1/2 cup of sweet potatoes: 125 calories
• 1 teaspoon of vegetable oil: 40 calories

• • Snack: (178 calories)

• 1 cup of protein-fortified almond milk: 80 calories
• 1/2 cup of raw sweet cherries: 49 calories
• 1/2 tablespoon of almond butter: 49 calories

Total Daily Calories: 1,639

Healthy Weight Loss Recipes for Men

The weight loss menus above are examples of what you might eat using the sample 3 day meal plan provided.

However, your personalized weight loss meal plan is customized to meet your individual needs.

Consider the following recipes to get started in the journey toward a healthier life today!

• • #1 Peanut Butter Protein Balls

Try this peanut butter protein ball recipe in place of sweet treats or before or after workouts. The ingredients are as follows:

• 1 1/4 cup of rolled oats
• 3/4 cup of natural peanut butter
• 1/2 cup of shredded coconut, unsweetened
• 1/4 cup of honey
• 1/4 cup of dark chocolate chips
• 2 tablespoons of flax seeds
• 2 tablespoons of chia seeds
• 2 tablespoons of milk
• 1/2 teaspoon of vanilla extract
• 1/2 teaspoon of ground cinnamon
• 1/4 teaspoon of kosher salt

Simply mix all ingredients together (except the peanut butter, honey, milk, and vanilla) in a large bowl until well blended and add the remaining four ingredients.

Stir the mixture until it’s slightly crumbly, roll it into bite-sized balls, and refrigerate the protein balls for about 30 minutes or until chilled.

• • #2 Healthy Chicken and Veggie Stir Fry

Preparing stir fry is simple, and it’s as delicious as it is nutritious!

Ingredients in a healthy chicken and veggie stir fry recipe include:

• 1 pound of boneless, skinless, chicken breasts cut into bit-sized pieces
• 2 tablespoons of olive oil
• 1 large zucchini, sliced
• 2 cups of broccoli
• 1 medium white onion, sliced
• 1 medium bell pepper, sliced
• 3-4 cloves, minced
• 1 tablespoon of Italian seasoning
• 1 teaspoon of salt
• 1/2 teaspoon of pepper

The directions are easy! Simply heat a large skillet to medium high heat, add olive oil, and cook the chicken, veggies, and spices for 8-10 minutes, stirring occasionally.

When the chicken is golden brown and the veggies are soft and tender, remove your mixture from the heat and enjoy!

Serve this savory stir fry dish with brown or wild rice if you’d like.

• • #3 Black Bean Quinoa Burgers

Whether you’re a vegetarian, want to cut calories for weight loss, or simply desire healthier versions of regular hamburgers to reduce disease risks, this black bean quinoa burger recipe is right up your alley.

The ingredients in it are:

• 1 15-ounce can of black beans (2 cups)
• 1 large egg (or 1 flax egg)
• 1/2 cup of rolled oats
• 1/3 cup of water
• 1/4 cup of minced jalapenos
• 1/4 cup of quinoa
• 2 tablespoons of avocado oil
• 2 tablespoons of minced red onion
• 1 tablespoon of chopped green onion
• 2 cloves of minced garlic
• 3/4 teaspoon of cumin
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of salt
• 1/4 teaspoon of dried oregano
• 1/8 teaspoon of black pepper
• 1/8 teaspoon of cayenne pepper

To prepare the veggie burgers, which are loaded in protein, fiber, and healthy fats, simply cook the ingredients according to recipe instructions.

Serve the burgers over lettuce or other greens and top them with tomato and avocado slices!

• • #4 Blackened Salmon

This blackened salmon recipe is sure to be a hit with your entire family, and it's loaded with protein and heart-healthy fats.

The ingredients include:

• 1 1/2 pounds of skinless salmon
• 1 lime
• 1 tablespoon of olive oil
• 1 teaspoon of chopped parsley
• 1 teaspoon of cumin
• 1 teaspoon of paprika
• 1 teaspoon of dark brown sugar
• 1/2 teaspoon of onion powder
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of salt
• 1/4 teaspoon of pepper
• 1/4 teaspoon of chili powder

Combine the ingredients according to recipe instructions, and cook the salmon over medium-high heat for several minutes or until it's blackened.

• • #5 Crock Pot Chipotle Chicken Soup

Throw this chipotle chicken soup recipe in the crockpot in the morning and enjoy it at the end of a long day!

The ingredients include:

• 4 large chicken breasts
• 4 cups of chicken or vegetable broth
• 3 sticks of celery, chopped
• 1/2 of an onion, chopped
• 1 28-ounce can of diced tomatoes
• 1 12-ounce can of corn
• 1 15-ounce can of black beans
• 2 chipotle chilies, chopped
• 3 cloves of minced garlic
• 1 teaspoon of chili powder
• Salt and pepper to taste

Combine the ingredients in a slow cooker, cook the mixture for 3-4 hours on low or 6-8 hours on high, and shred the chicken.

Garnish your soup with lime wedges, Greek yogurt, avocados, or chopped cilantro if you desire.

Benefits of the Fit Father Project 30X for Weight Loss in Men

The Fit Father Project 30X (FF30X) is a weight loss plan specifically designed for men over 40 with families, careers, and busy schedules.

It’s a step-by-step program with proven success created by health experts! Some of the numerous benefits of FF30X include:

• Lower disease risks
• Increases in muscle mass
• Decreases in body fat
• Healthy habits you can maintain for life
• Custom meal and menu plans
• Fat-burning, muscle building workouts
• Weekly newsletters
• Health coaching support
• Accountability
• Much more!

FF30X consists of three phases, including:

Phase #1

During phase #1 of FF30X, you’ll learn about healthy habits that keep you on track with weight loss long term.

Phase #1 is a 30-day plan that kick starts weight loss using FF30X meal plans, metabolism-boosting workouts, bonus training and education, and email coaching support from health experts to keep you accountable.

Phase #2

FF30X Phase #2 is the next step of FF30X that takes place between days 30 and 90!

During this phase, you’ll receive an upgraded meal plan, new workouts, and advanced speciality programs to hone in on your goal weight and desired physique.

Phase #3

You'll follow FF30X phase #3 during days 90 to 180 of your weight loss journey.

During this phase, you'll receive the final touches on your personalized weight loss and muscle building plan, and work toward maintaining your new and improved physique long term!

Using a 3 day meal plan for men is just the beginning of your journey toward a healthier, happier life.

To give FF30X a try, sign up for the FREE weight loss meal plan and FREE fat-burning workout, and watch excess weight begin to melt off!

Don't put it off another day when a fitter, a healthier body is within reach!

Your new friend & nutrition coach,

Erin Coleman
Writer, The Fit Father Project
A 15-year freelance writing veteran, Erin is a registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on a 3 day meal plan.