Category Archives: Nutrition

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.

Continue reading

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.

If you're ready to take control of your health, follow a nutritious meal plan, and look and feel your best, try some healthy grill recipes!

Having a list of healthy foods for grilling means you can enjoy the taste of grilled food you desire without the risk of weight gain and chronic disease.

With the healthy grill recipes below in hand, foods on the grill have never tasted better!

Healthy Grilling Options vs. Not-So-Healthy Choices

You can grill just about any protein food, vegetable, or fiber-rich starch that fits perfectly into a healthy eating plan for men. Examples include:

• Chicken breast, turkey, or duck
• Very lean red meats
• Shrimp, scallops, and other seafood
• Salmon, tuna, mahi-mahi, and other fish
• Veggie burgers or very lean turkey burgers
• Corn on the cob
• Sweet potatoes
• Bell peppers, asparagus, zucchini, and broccoli
• Other nutrient-dense veggies
• Some fruits

Use your favorite herbs or other seasonings and a heart-healthy marinade (such as olive oil) in healthy grill recipes.

Try the nutritious recipes below in place of unhealthy grilled foods popular at social events – such as hot dogs, hamburgers, and brats.

Studies show that these and other processed meats increase your risk of developing colorectal, prostate, and other cancers – so steer clear of them when you can!

Delicious, Family-Friendly Healthy Grill Recipes

The grill recipes below taste as delicious as they are nutritious!

Give them a try or add your own unique twist if you'd like.

Vegetable & Side Dish Recipes for the Grill

#1 Grilled Corn on the Cob

Corn on the cob is loaded with fiber, vitamins, minerals.

You’ll be surprised at how simple a grilled corn on the cob recipe is because of how delicious it tastes!

Ingredients:

• 10 ears of corn
• 1/4 cup of olive oil
• 1 1/4 teaspoons of salt

Instructions:

1. Preheat your grill to medium-high heat.
2. Remove the outer corn husks and pull back the inner husks.
3. Discard the silks of the corn, rinse it, and dry it with paper towels.
4. Tie the inner husks together.
5. Brush the corn cobs lightly with olive oil, and sprinkle them with salt.
6. Grill the corn (covered) over medium-high heat for 20 minutes, turning it every 5 minutes.
7. Serve and enjoy this healthy grill recipe!

Servings: 10

#2 Grilled Asparagus

Asparagus is a non-starchy vegetable that’s loaded with nutrients but not calories.

With this grilled asparagus recipe, all your friends and family will beg for seconds!

Serve it with your favorite protein food and fiber-rich starch.

Ingredients:

• 2 pounds of asparagus
• 2 tablespoons of olive oil
• Salt to taste
• Ground black pepper

Directions:

1. Preheat your grill to high heat.
2. Cut off the tough, woody ends of the asparagus.
3. Toss the asparagus in olive oil and season it with salt and pepper.
4. Place it on the grill and turn it occasionally until it’s tender (about 3-4 minutes).
5. Grilled asparagus is ready when you can pierce it easily with a fork!

Servings: 4

#3 Grilled Mushrooms

Serve this award-winning grilled mushroom recipe with any grilled meat or main dish.

It’s simple but mouth-watering nonetheless.

Ingredients:

• 1/2 pound of fresh mushrooms
• 1/4 cup of melted butter (use heart-healthy olive oil instead if you'd like)
• 1/2 teaspoon of dill seasoning
• 1/2 teaspoon of garlic salt

Instructions:

1. Heat the grill to medium-high heat.
2. Thread the mushrooms through four metal skewers.
3. Combine the butter (or olive oil) with garlic salt and dill in a small dish.
4. Brush the mixture over your mushrooms.
5. Grill them over medium-high heat for 10-15 minutes; baste and turn them every 5 minutes.

Servings: 4

#4 Grilled Garlic Broccoli

Put a new twist on broccoli with this flavorful grilled garlic broccoli recipe.

Ingredients:

• 4 cups of broccoli florets
• 2 tablespoons of olive oil
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of pepper
• 1/2 teaspoon of salt
• 1/4 teaspoon of red pepper flakes

Instructions:

1. Heat your grill to medium heat.
2. Toss the broccoli with olive oil, salt, pepper, and garlic powder until it’s well coated.
3. Put a large piece of foil on your grill.
4. Grill the broccoli on top of it on medium heat for 8-10 minutes until it's tender yet crisp.

Servings: 4

#5 Grilled Brussels Sprouts

Brussels sprouts are loaded with satiating fiber, vitamins, and minerals.

This flavorful grilled Brussels sprouts recipe is sure to be a hit with the entire family – even your kids!

Combine it with your favorite protein food and a fiber-rich starch.

Ingredients:

• 1 pound of Brussels sprouts, halved
• 1/4 cup of balsamic vinegar
• 3 tablespoon of olive oil
• 1 tablespoon of honey
• 1 tablespoon of grainy mustard
• 2 teaspoons of red pepper flakes
• Kosher salt
• 1/2 cup of grated parmesan

Instructions:

1. Heat your grill to high heat.
2. Combine Brussels sprouts, olive oil, mustard, vinegar, honey, red pepper flakes, and salt in a large bowl and mix well.
3. Place the Brussels sprouts on metal skewers.
4. Grill them on high heat for about 10 minutes, turning frequently until they are tender and cooked through.
5. Garnish with parmesan if you desire.

Servings: 6

#6 Grilled Sweet Potatoes

Pair this grilled sweet potato recipe with a protein and vegetables to round out a nutritious meal.

Sweet potatoes are loaded with vitamin A, fiber, and other essential nutrients.

Keep the skin on the when grilling the potatoes to maintain a high fiber content.

Potato Ingredients:

• 2 pounds of sweet potatoes
• 3-4 tablespoons of olive oil
• Salt to taste

Dressing Ingredients:

• 1/4 cup of olive oil
• 1/4 cup of fresh cilantro
• 2 tablespoons of lime or lemon juice
• 1 teaspoon of lime or lemon zest
• A pinch of salt

Instructions:

1. Heat the grill to high heat.
2. Slice the potatoes lengthwise into 1/4-inch thick pieces.
3. Coat the sweet potatoes with 3-4 tablespoons of olive oil and sprinkle them with salt.
4. Prepare the dressing by combining all of the dressing ingredients in a small bowl; mix well.
5. Grill the sweet potatoes on high heat (covered) for about 3-6 minutes on each side.
6. Toss the potatoes with your dressing, serve, and enjoy!

Servings: 4

Meat & Main Dish Healthy Grill Recipes

#1 Steak Fajita Skewers

Try this grilled steak fajita skewers recipe as a meal or appetizer.

It's the perfect blend of protein, non-starchy vegetables, and starch.

Ingredients:

• 1 pound of sirloin steak, cut into cubes
• 1 pack of small flour tortillas, torn into pieces (use whole grain tortillas)
• 1 bunch of scallions
• 4 large bell peppers, cut into bite-sized pieces
• Olive oil for drizzling
• Salt
• Ground pepper

Instructions:

1. Heat your grill to medium-high heat.
2. Place the steak, folded tortilla pieces, scallions, and peppers on 8 skewers.
3. Grill the skewers over medium-high heat for about 7 minutes, turning them occasionally until the steak is medium rare and the veggies are tender (and slightly charred).

Servings: 8

#2 Mediterranean Grilled Chicken

Grilled chicken is loaded with lean protein and part of just about every healthy eating plan for men.

This Mediterranean grilled chicken recipe adds a burst of flavor to traditional grilled chicken.

Your wife and children will love it!

Ingredients:

• 4 skinless chicken breast halves
• 3 tablespoons of olive oil
• 3 tablespoons of lemon juice
• 3 tablespoons of chopped parsley
• 3 garlic gloves, finely chopped
• 1 teaspoon of paprika
• 1/2 teaspoon of salt
• 1/2 teaspoon of pepper
• 1/2 teaspoon of dried oregano

Instructions:

1. Heat your grill to medium-high heat.
2. Combine olive oil, lemon juice, parsley, oregano, garlic, and paprika in a large food storage bag.
3. Peirce the chicken several times with a fork.
4. Sprinkle the chicken with salt and pepper.
5. Place the chicken in the bag to coat it with dressing, and marinate it for 20 minutes up to 1-2 days in the refrigerator.
6. When you’re ready, grill the chicken for 5-6 minutes on each side over medium-high heat.
7. Serve it with vegetables and wild rice or quinoa, and enjoy!

Servings: 4

#3 15-Minute Grilled Salmon

Salmon is loaded with protein, vitamins, minerals, and heart-healthy fats.

This 15-minute grilled salmon recipe is simple yet bursting with flavor.

Ingredients:

• 1 1/2 pounds of salmon
• Olive oil
• 1/4 cup of salt
• 1/4 cup of garlic powder
• 1/4 cup of dried minced onion
• 1/4 cup dried parsley
• 1/4 cup of dried basil

Instructions:

1. Heat your grill to medium heat.
2. Mix the dry seasoning ingredients together.
3. Rub each piece of salmon with about 1 teaspoon of olive oil and sprinkle it with seasoning (store the remaining seasoning in an airtight container for up to 6 months).
4. Grill the salmon (covered) over medium heat for about 5 minutes on each side or until it flakes with a fork.
5. Serve it hot and enjoy!

Servings: 4

#4 Grilled Shrimp

Shrimp is low in calories and loaded with protein, making it one of the healthiest foods you’ll find.

This grilled shrimp recipe is simple, nutritious, and delicious!

Ingredients:

• 16 jumbo shrimp, de-veined in their shells
• 1/2 cup of olive oil
• 2 lemons, halved
• Salt
• Pepper

Instructions:

1. Preheat your grill to high heat.
2. Slice the shrimp almost through lengthwise, but leave the shells on.
3. Brush the shrimp with olive oil and season it with salt and pepper.
4. Grill it for 2 minutes on each side until the shrimp is opaque and the shells are hot pink.
5. Put lemons on the grill for the last minute.
6. Remove the shrimp from the grill.
7. Squeeze lemon wedges over the shrimp, serve, and enjoy this healthy grill recipe!

Servings: 4

#5 Grilled Mahi-Mahi with Squash Salsa

Pair this refreshing grilled mahi-mahi with squash salsa recipe with a vegetable and wild rice, sweet potatoes, or quinoa.

Ingredients:

• 8 (6-ounce) skinless mahi mahi
• 1 yellow squash or yellow zucchini
• 2 tomatoes, diced
• Juice of 2 limes
• 1/2 red onion, finely chopped
• 1/2 jalapeno pepper, minced
• Olive oil for brushing
• 2/3 cup of fresh cilantro
• 1 1/2 teaspoons of ground coriander
• 1 1/2 teaspoons of ground cumin
• Salt
• Ground pepper

Instructions:

1. Heat your grill to medium high heat.
2. Thinly slice the zucchini and transfer it to a colander over a bowl.
3. Toss the zucchini with 1/2 teaspoon of salt and let it drain for 15 minutes.
4. Combine the tomatoes, zucchini, jalapeno, red onion, 1/3 cup of cilantro, and lime juice in a bowl. Let it sit for 1 hour.
5. Mix the coriander and cumin in a small bowl.
6. Brush the mahi mahi with olive oil, rub it with the seasonings, and sprinkle it with salt and pepper.
7. Grill the fish over medium high heat for about 4 minutes.
8. Flip over the fish and continue cooking it for 2-4 more minutes.
9. Transfer the fish to a platter.
10. Stir the rest of the cilantro into the zucchini mixture, season it with salt, spoon it over the mahi mahi, serve, and enjoy!

Servings: 6-8

#6 Grilled Turkey Cutlets with Plum Salad

Change things up a bit with this grilled turkey cutlet & plum salad recipe.

Your entire family will love the mixture of savory and sweet.

Ingredients:

• 1 1/2 pounds of turkey cutlets
• 8 cups of baby arugula
• 3 firm plums, cut into 1-inch wedges
• 5 tablespoons of olive oil
• 2 teaspoons of fresh lemon juice
• 1 1/4 teaspoons of ground coriander
• Pinch of cayenne pepper
• Salt and black pepper to taste

Instructions:

1. Preheat the grill to medium high.
2. Place the cutlets between 2 sheets of plastic wrap and pound them with a mallet until they are 1/4-inch thick.
3. Place the turkey in a bowl and toss it with 1 tablespoon of olive oil, 1 teaspoon of salt, 1 teaspoon of coriander, a pinch of cayenne pepper, and 1/4 teaspoon of black pepper; set aside.
4. Toss the plums with 1/4 teaspoon of coriander, 1 tablespoon of olive oil, and a pinch of salt.
5. Grill the plums for 3-4 minutes (turning once) until they soften; set aside.
6. Grill the turkey for about 2 minutes on each side until its cooked through.
7. Chop a few of the plums and put them in a large bowl. Stir in the lemon juice, 3 tablespoons of olive oil, 1/4 teaspoon of salt, and 1/4 teaspoon of black pepper.
8. Add the arugula and toss together.
9. Top the grilled turkey with the remaining grilled plums and salad, serve, and enjoy!

Servings: 4

Choosing the Right Healthy Grill Recipes

Whether you’re seeking weight loss, healthy weight management, improved health, or more energy, choosing healthy grill recipes over burgers and hot dogs helps you meet your goals.

Share the recipes above with like-minded guys also looking to improve their healthy eating habits!

If you desire weight loss and haven’t had success in the past, choose healthy grill recipes and sign up for the Fit Father Project 30X (FF30X) today!

Studies show that joining an organized weight loss program increases your chance of success.

You’ll receive motivational support, health coaching from medical experts, meal plans, fat-burning and muscle-building workouts, weekly newsletters, nutritious recipes, and much more.

Try the FF30X FREE 1-day meal plan to get started 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 healthy grill recipes.

Shopping is one of those things we accept in life as a ‘must do' event. If you're looking to shop for healthier foods, a good place to start is with a meal prep grocery list that means you have the correct food when you need it.

Interestingly, using a meal prep grocery list can actually save you money as you’ll know exactly what you need and won’t be tempted by the ‘great offers’ the supermarket has.

Research shows that shopping on an empty stomach results in higher calorie foods being bought… AND, leads to a tendency to spend more.

What better excuse do you need to start using a meal prep grocery list today?

What Is Meal Prepping?

Unlike so many things in the modern world, meal prepping is exactly what it says it is, preparing your meals in advance.

In short, you’ll want to choose recipes for the next few days, cook the food, and store it.

This helps you choose your meal, warm it up and get to eating any time you need to.

This has a good chance of stopping you from ordering fast food or other high-calorie options.

The process of creating a meal prep grocery list should be 3 phase:

• • Decide On Your Recipes

You need to consider what you and anyone else in your home, enjoy eating. Undertaking meal prep doesn’t mean you can’t enjoy your food!

There are hundreds of recipes to choose from, some examples are below and you can check out the Fit Father Project for more inspiration. This is a good opportunity to choose recipes that are nutritionally balanced.

• • Get Your Supplies Together

Before you head to the store you need to consider what supplies you may need.

When undertaking food prep it is important to have several high-quality food containers available, these will be for storing your food.

You should already have all the utensils you need to create the actual meals.

• • Create a Meal Prep Grocery List

The final step, once you know which meals you’ll be preparing in advance, is to make a list of all the ingredients you’ll need. This is your meal prep grocery list.

There’s an example of one below, along with some great recipe ideas!

Once you have this you can head to the store with your meal prep grocery list and purchase all the items you need.

The Benefits Of Meal prepping

Meal prepping is a great way to save money and time. As already mentioned, you’re going to save money as you’ll only need to purchase the specific ingredients on your list.

You’ll also save time as you can make 3 or 4 days meals in a few hours on one afternoon.

Check out these great benefits of creating a meal prep grocery list:

• • Time

It’s worth mentioning it again, preparing food in advance will save you time compared to preparing meals daily.

This extra time is perfect for you to start building up your exercise routine, complementing your new eating habits!

Also, you get to spend the extra time with your family.

• • Money

Research shows that you can save money by prepping your meals in advance, you’ll only need to purchase the exact ingredients for your recipes.

This can prevent you from over-buying and opportunist buying, both of which can make a serious dent in your finances.

• • Weight Loss

Planning meals in advance allow you to control what food is going into your body. This can help you to eat a calorie-controlled, nutritionally balanced diet.

You’ll also be less likely to graze when you shouldn’t be.

Both of these things will help you to lose pounds, making meal prep a great weight loss aid.

• • Health

It is important to balance your consumption of carbohydrates, protein, vegetables, and fat.

Meal prepping can help you to do this as you’ll know exactly what is in each of your meals and the nutritional values.

This will help to ensure you’re getting the nutrients you need without overeating.

This may seem like a small point, but, research shows that poor-quality diets dramatically increase the risk of heart disease, strokes, diabetes, and cancer.

Meal prep has the potential to save you money, improve your health, and help improve your quality of life as you age.

• • Lower Stress

Whenever you’re stressed your body releases a hormone called cortisol. This hormone prepares your body to fight or flight.

Unfortunately, it also blocks the production of many of your other hormones, potentially causing health issues, such as strokes, cardiovascular issues, and diabetes.

Living in the modern world means that you’re likely to be stressed daily.

Your body is not capable of distinguishing between life and death scenarios as opposed to stressful situations at work.

Lowering stress can improve your health and your quality of life.

5 Great Recipes To Use With Your Meal Prep Grocery List

Start your meal prep grocery list and be inspired by these 5 recipes:

• • Peanut Spaghetti Salad

It’s possible to split this recipe into two sections.

For the dressing:

• 3 Tbsp peanut butter
• 1 Tbsp brown sugar
• Minced garlic clove
• Fresh Ginger – ½ tsp
• 2 Tbsp lime juice
• 2 tsp soy sauce

Place all these ingredients in the blender and blend, that’s it.

For The Salad:

• Whole wheat spaghetti 8oz.
• Finely shredded red cabbage
• 2 Carrots
• ½ cup chopped cilantro
• Half cup peanuts
• ½ cup sliced green onions

Start by putting the spaghetti in a pan of boiling water and cooking it until it’s soft. Drain it and rinse it.

While it’s cooking put your cabbage and carrots in a shredder and shred them as finely as possible. Chop your peanuts and onions, add them, along with the cilantro to the cabbage, carrots, and the pasta. Mix thoroughly and store.

When you want to eat it simply pour the dressing on and enjoy.

It’s good for 4-5 days in your refrigerator.

• • Overnight Oats

This is a great recipe to prepare your breakfast in advance, ensuring you have a healthy start to the day no matter how little time you have.

You’ll need:

• ½ cup Oats
• 1 Tbsp Chia Seeds
• Almond Butter 1 Tbsp
• Almond Milk ½ cup
• Fruit, (optional)

You can use a jar or a bowl to do this. Start by putting the oats into your bowl with your almond butter and chia seeds. Blend this smooth with a little of the almond milk.

Once you’ve done this add the rest of the milk and stir it.

Then it can be stored in your refrigerator until the morning. It’s best to add fruit in the morning, just before you eat your oatmeal.

This recipe contains 9.5g protein, 37.9g carbohydrates, 24g fat, and vitamins A, C, D, B6, B12, K, iron, magnesium, and zinc.

• • Shrimp Tacos

You’ll need:

• 20 shrimp – peeled
• 2 chopped avocados
• 4 chopped tomatoes
• 2 Tbsp olive oil
• Garlic clove minced
• ½ tsp ground cumin
• Chili powder – ½ tsp
• ¼ tsp onion powder
• Pinch salt

Start by heating a skillet until it’s really hot, then add the shrimp. The heat will cook the shrimp within a few minutes and ensure they stay juicy.

You can then mix all the other ingredients together and then place the shrimp and other ingredients in the taco.

Top tip: Heat the tacos over your stove flame to give them a charred edge.

• • Meatballs

This is delicious and surprisingly simple to create.

You’ll need:

• 2 Eggs
• 1 cup bread crumbs
• ¾ cup milk
• 1 onion – finely chopped
• Pinch salt
• 2lbs ground beef
• 4 minced garlic cloves
• ¼ cup honey
• 2 Tbsp tomato puree
• 1 Tbsp butter
• 2 Tbsp soy sauce

This is pretty easy to make! The first step is to put a little butter in a pan, you can use olive oil if you prefer. Once it’s hot add the ground beef and simmer, turning and stirring regularly until it’s a light golden brown.

Transfer it to a bowl and add the rest of the ingredients, stirring constantly to ensure they are well blended. The finer you’ve cut the ingredients the better.

Once you’ve blended them you can shape the meatballs by hand and place them on a baking sheet. Alternatively, you can use a muffin tray. They then need to go in the oven for 10-15 minutes at 375°F.

They are perfect served with a light salad.

• • Coconut Mango Chicken

Chicken is a fantastic source of protein, it’s easy to cook, and can be used in multiple recipes. This coconut mango chicken is a great addition to your meal prep grocery list:

You’ll need:

• 4 Chicken Breasts
• 2 cups basmati rice
• 1 avocado – sliced
• ¼ cup of coconut milk 

For the mango marinade:

• 1 Mango
• 2 Tbsp olive oil
• 1 Tbsp lime juice
• 2 tsp honey
• Garlic clove minced

For the corn salsa:

• 1 cup of corn
• ½ cup black beans
• 1 red pepper
• Chopped onion, preferably red
• A little lime juice

Start by mixing all the ingredients for the mango marinade together in a bowl. You can then place the chicken into a plastic bag and add half of the mango marinade. Leave this to sit for 10 minutes.

While you’re waiting, mix the corn salsa ingredients together and cook your rice on the stove in boiling water, according to the instructions on the packet. Once it is cooked, add the sliced avocado and coconut milk.

Allow the rice to cool slightly before putting it into individual containers. Layer the chicken onto the rice and add the corn salsa and the rest of the marinade and seal your containers, that’s it!

Meal Prep Grocery List

It may seem like you’re going to need a lot of ingredients but your meal prep grocery list isn’t as bad as you think. You’ll need to take this meal prep grocery list to the store with you:

• Peanut butter
• Brown sugar
• 3 garlic cloves
• Ginger
• Lime juice
• Soy sauce
• Whole wheat spaghetti
• Red cabbage
• Carrots
• Cilantro
• Peanuts
• Onions
• Oats
• Chia Seeds
• Almond Butter
• Almond Milk
• 20 shrimp
• 3 avocados
• 4 tomatoes
• Olive oil
• Ground cumin
• Chili powder
• Onion powder
• Chicken Breasts
• Basmati rice
• Honey
• Corn
• Black beans
• Red pepper

This may seem like a long meal prep grocery list, but don’t forget that each of these recipes will do several meals. Prepare all five and you’ll have enough to last you all week!

Extra Tips When Starting A Meal Prep Grocery List

Changing your eating habits can be challenging for your body, especially if you’re looking to lose weight, start exercising, and even build muscle.

The following tips will help you use your meal prep grocery list to get it right the first time.

• Add SuperFuel to ensure your body is getting the protein, vitamins, and other essential nutrients to support your new eating habits.
• Discuss with everyone in your household regarding the meals you will all enjoy. It’s important to do this before you create your shopping list.
• Prepare just 2-3 days worth of meals to start with and choose meals for specific days of the week, to help everyone adjust smoothly.
• Always date and label your containers, especially if you keep any in the freezer.
• Always prep your food as fresh as possible. Try to organize your shopping trip on the same day as your cooking session.
• Don’t forget to include snacks in your meal prep lists. You’ll need them during the week.
• Make sure you put everything you need on your meal prep grocery list. It will ensure the whole process is much simpler. You only want to be shopping once a week.

Extra Motivation To Keep You On The Right Path

To really make a success of your meal prep grocery list you need plenty of menu options and the support of other men striving to achieve the same result as you.

That’s what the Fit Father Project is here for.

Check it out today and take the first steps towards finding the new you.

Your new friend & coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*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 meal prep grocery list.

Losing weight is easy in principle. Simply eat fewer calories than your body needs. Yet, despite this being such an easy concept to grasp, the number of obese men in the US continues to grow.

If you’re someone who has struggled to lose weight or keep it off, then you’re going to want to discover the easiest diet and how you can transform your life by losing the weight and keeping it off.

It is possible! All you need is to adapt your approach. The most effective tool really is the easiest diet!

Let’s take a look together at what the easiest diets involve, why complicated diets aren’t a viable option, and what else you should be doing.

Why Complicated Diets Don’t Work

Take a quick look at the maintenance calculator and you’ll probably discover you need approximately 2500 calories a day, the same as the average man. Drop 500 calories a day and you can expect to lose between 2-3 pounds a week.

Continue reading

What do you think of when you hear the word antioxidants?

If you're unfamiliar, you may just think its just another buzzword in the fitness community for some kind of superfood.

While fitness junkies are all about antioxidants, let us tell you about our favorite way to think about them.

We visualize antioxidants as tiny, but powerful warriors, that can protect you and your cells against the harmful effects of free radicals.

Sounds intense, right?

But cute metaphors aside, antioxidants really do look out for us and boost our overall health.

Read on to learn the number of health benefits of antioxidants, the best ways to consume them, and what the heck free radicals even are.

Antioxidants for Men: Why Do We Need Them?

Antioxidants have an incredible effect on the body.

These tiny warriors can improve our heart health, work to prevent infections, help prevent cognitive decline, and even help to prevent certain cancers.

In everything that they do, antioxidants are battling what we call free radicals.

While explaining the chemistry of free radicals is a bit complex (Medical News Today does a good job if you're hoping to dive in), it's easy to list out the ways that they are present in our lives.

These are a few contributors of free radicals in our body:

• Smoking
• Environmental factors like pollution
• Too much exercise
• Trauma in our tissues due to injuries
• Radiation
• Bad foods that are refined, processed or artificial
• Certain chemicals like pesticides and some drugs
• Ozone

Some pretty bad stuff, right?

The good thing is, antioxidants are up for the challenge.

Antioxidants for Men: Where Can We Find Them?

That gnarly list of things that create free radicals is argument enough for why we need antioxidants.

But where can we find them?

The weird thing is, you won't ever find “antioxidant” on nutrition labels. That's because “antioxidant” isn't the name of a certain food, but rather a name of what those foods DO.

Antioxidants are present in many different forms across natural foods and substances. You may already be eating some of them!

Here are some everyday foods that are excellent sources of antioxidants:

• Fruits: Strawberries, blackberries, raspberries, blueberries, cranberries, grapes, citrus, fruits with pits
• Vegetables: Kale, artichokes, bell peppers, broccoli, beets, asparagus, tomatoes
• Nuts: Hazelnuts, pistachios, walnuts, pecans, almonds
• Starches: Sweet potatoes
• Legumes: Edamame, kidney beans, lentils

Here is a list of some additional antioxidant sources:

• Teas: green tea (especially matcha), black tea, white tea, oolong tea,
• Spices: cumin, oregano, ginger, cinnamon, clove, tumeric
• Treats: Quality dark chocolate, red wine in moderation, coffee, tea

Antioxidants for Men: Are They All the Same?

As you're reading through the list, it may be easy to say, “Oh, I already eat blueberries. I'm all stocked up on antioxidants!”

Wrong.

Just as antioxidants take different forms in foods and substances, they take different actions in your body.

The list of foods and supplements that contain antioxidants is a great way to familiarize yourself with the array of options out there.

But when it comes down to it, these are the vitamins within those foods that contain the antioxidants.

• vitamin E
• beta-carotene
• vitamin C
• vitamin A
• lycopene
• lutein
• selenium
• zeaxanthin
• manganese

Every antioxidant does a slightly different job in our bodies, which is why it's imperative to have a varied and balanced diet.

Antioxidants for Men: How Much is Enough?

Before you get too antioxidant happy, it's important to know the correct dosage of antioxidants for men.

I know, we spent all this time telling you how amazing antioxidants for men are, and now we're putting a limit on it?

Like everything in life, a moderate dose of antioxidants is all you need – and in fact, is all that's healthy for you.

It is unlikely that you'll ever eat too many natural foods that contain antioxidants to ever be unhealthy. Realistically, you would tire of the flavors and move onto something else.

However, antioxidant supplements are where the potential danger of overdose lies.

It has been found that excessively high doses of beta-carotene supplements have led to an increased risk of lunch cancer in smokers. Also, high doses of vitamin E supplements have been seen to lead to risk of hemorrhagic stroke and prostate cancer.

While there are serious risks to high doses of antioxidant supplements, a balanced diet with an array of natural antioxidant foods is perfectly safe.

Live Boosted

Antioxidants are a great way to boost an already-healthy lifestyle.

If you need help on getting the rest of your diet and exercise planning up to par, we can certainly help with that.

Our top program is called FF30X. In it, you'll find our meal plan, workouts, and accountability system. The three things every man over 40 needs to lose weight and keep it off. 

The FF30X “No Think” Meal Plan lays out the exact diet plan you'll need to lose weight without feeling hungry, tired, or battling cravings like restrictive diets.

The FF30X Lean Muscle Workouts are safe & time-efficient workouts that you can do at your home or at the gym – all in under 120 minutes a week.

And last but seriously not least, the FF30X Accountability System provides you with accountability emails that keep you on track and motivated to ensures your success on the program.

Join us and our band of brothers as we reclaim our energy and confidence.

Your friend in health,

Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

*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 antioxidants for men.

With more awareness surrounding Celiac disease and gluten sensitivity issues, an increasing number of people are turning to a gluten-free diet to improve their health.

However, not everyone should follow a gluten-free diet because skipping out on some foods high in gluten can cause serious deficiencies for people who do not have a gluten intolerance.

For those with health conditions that require you to follow this diet, you may be wondering the best methods for building muscle while avoiding certain foods and protein powders.

Follow these tips to get the best workout results on a gluten-free diet.

Is a Gluten-Free Diet Right for You?

Walk through the grocery store and you’ll see dozens of items plastered with “Gluten-Free”!

While it’s great that so many companies have hopped on board with providing more food options for people with Celiac disease and gluten sensitivity, the widespread use of the phrase “gluten-free diet” has compelled many people to avoid gluten, some of whom do not need these restrictions.

If you’ve been diagnosed with Celiac disease, you must avoid gluten to prevent your autoimmune system attacking your small intestines.

Though the exact science is still a bit unclear, some people may also suffer from a gluten sensitivity which does not cause a reaction like Celiac disease but can lead to discomfort with symptoms like bloating, gas and other gastrointestinal issues.

If you don’t suffer from either of these conditions, then a gluten-free diet may not be right for you. In fact, many people have found they even gain weight once starting this new diet.

Instead, try a low carb diet to get the same desired results without risking deficiencies.

What to Avoid When You’re Gluten-Free

When trying to follow a gluten-free diet, you need to be careful with what foods you eat on a daily basis. Some items are easy to identify as containing gluten, particularly with the widespread practice of labeling items as “gluten-free,” but others are less apparent.

Certain foods that you may not suspect of including gluten can have traces of the substances.

Most grains, such as wheat, barley, and rye, as well as pasta, cereals and some processed meats contain high levels of gluten and should be avoided at all costs.

However, cutting these items from your diet means that you may be missing out on vital nutrients. In order to stay in top health, you should pay careful attention to what your diet is missing and supplement accordingly.

When purchasing processed or canned foods, always be sure to check the ingredients as sometimes traces of gluten can be found.

You should also be wary of products that may not contain gluten but have come in contact with other gluten products during production.

Incorporate Quinoa and Other Gluten-Free Grains into Your Diet

While many grains do contain gluten, there are several types that are safe for Celiac and gluten-intolerant people to eat. If you’re trying to build muscle, maintaining a well-balanced diet with all the proper nutrients is key.

Consuming enough protein is particularly important, and quinoa is an excellent source for this nutrient.

Considered a complete protein, meaning it contains all the essential amino acids, quinoa can be paired with meat as a side or the main ingredient in a healthy lunch salad.

Buckwheat, as well as brown and white rice, are other grains free of gluten. Though oats also do not contain gluten, they are often produced near other wheat products and may have come in contact with these products.

Seek out brands that specifically advertise the oats as gluten-free before purchasing.

Drink Protein Shakes with Gluten-Free Protein Powder

Protein shakes can help build muscle by aiding your body’s muscle regrowth process as well as supplying you with energy and sustenance to work through tough exercise routines.

While 100 percent whey protein should not contain any gluten, many protein powders are mixed with additional ingredients, increasing the chances that some form of gluten is in the substance.

If you’re working on building muscle, purchase a convenient protein shaker bottle for well-blended drinks and then seek out powders that are guaranteed to be gluten-free.

According to Beyond Celiac, formerly known as the National Foundation for Celiac Awareness, any whey product that is labeled as “whey concentrate,” “whey isolate” or “whey hydrolysate” is safe for consumption.

However, because protein powders are not monitored by the FDA, some companies may advertise products as being nothing but whey powder when in fact it actually contains other ingredients.

This is why checking ingredients labels thoroughly is essential when on a gluten-free diet.

Create a Workout to Meet Your Fitness Goals

Building lean muscle is all about the right combination of healthy eating and regular exercise.

Once you’ve mastered your gluten-free diet to ensure your body is receiving the correct nutrients without exposing yourself to gluten-laden products, you need to devise a workout routine.

First, determine which areas of your body you’re hoping to focus on. Do you want to gain strength in your arms and back, or are you trying to build your core?

Your overall fitness goals will determine which types of workouts you should try.

Cardio is important for staying lean while weight training is appropriate for bodybuilding.

Eat Nutritious Snacks Throughout the Day

As discussed, keeping track of your daily nutrient intake is vital when on a gluten-free diet. Anyone working on their physical fitness, regardless of diet, should be providing their body with nutritious energy sources throughout the day.

Protein shakes are one great source of fuel during the day. They can help rebuild muscle and keep you satiated without packing on too many calories.

But, there are plenty of other healthy, gluten-free snacks you can consume for sustenance throughout the day.

Various types of nuts contain high levels of protein as well as fiber and beneficial fats that will energize you and provide you with essential vitamins you may be missing.

Author Bio: A former 3-year starter in the NFL for the Cowboys, Colts & Broncos, Chris Gronkowski is now the CEO of Ice Shaker. Ice Shaker has been featured on ABC's Shark Tank, Good Morning America, HLN morning express, Forbes and others. Chris is the middle of the 5 Gronkowski brothers and has started writing about his athletic and entrepreneurial experiences.

*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 gaining muscle on a gluten free diet.