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How to Create a New & Effective Diet Plan for Men

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

diet plan for men
This diet plan for men really works! How many times have you heard this and be disappointed by the results? The problem is that are hundreds of ‘experts’ offering their diet plan for men, none of the plans are the same leaving you to find the right one by trial and error.

diet plan for menFortunately, this doesn't have to be the case. Instead of picking a diet plan it’s time to understand how the diet plan for men works. This will allow you to improve your diet, lose weight and perhaps even build some muscle.

The real secret is that you don’t need a diet plan for men!

What you actually need is to change the way you look at food and build a healthy eating habit that will last you for life. Take a look at this 1-day meal plan to see how eating can still be fun as well as healthier for you.

How to Choose a Diet Plan For Men

The first thing you need to do is move away from the concept of a diet. These are generally techniques that change the way you eat for a set period of time.

diet plan for menUnfortunately, many people who lose weight simply put it back on after they've finished their diet plan. The reason is that these people return to their old ways of eating. In short, diets are not sustainable for the long term.

When choosing a diet plan for men you need to consider the foods you like to eat and change your eating habits. This will allow you to adapt your outlook on food and eat healthier for life. You are not taking on a fad diet, but changing the way you eat for life.

It’s a relatively small but essential distinction. You need to be looking at a healthier way of eating for life. This will allow you to lose weight, improve your health, ward off age-related diseases, and even build muscle.

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Here are a few of the more popular diets:


This is also known as the caveman diet. All you can eat is what cavemen would have eaten, which means no dairy or processed foods. Meat, fruit, nuts, and vegetables are pretty much it.
how to make dieting easier - slow carbs
You’ll find this a good diet for boosting protein and avoiding the chemicals that are in processed foods. However, you’ll probably find that it's hard to sustain, if only because of the number of temptations in the modern world.

Low Carb Diets

In contrast, the low carb diet allows you to eat modern foods, but it encourages meat, fish, eggs, and vegetables.

Unfortunately, eating low carbs may reduce your energy levels, and you're also likely to find the meals to be boring. It’s hard to cut out carbs completely.

Adopt a Fresh Approach Today for Real Results

Instead of focusing on all the things you can eat or even those that you can’t you can change your approach to food and still consume virtually anything without having to count the calories or points in a specific food.

diet plan for menYou may ask how? It’s simple; you need to adopt the perfect plate approach to food. In short, you want to split every plate of food you eat into 3 sections:

  • ½ vegetables
  • ¼ protein (eggs, chicken, seafood, oats, Greek yogurt, almonds, cheese, milk, etc.)
  • ¼ carbohydrates (bread, rice, crackers, cereal, sweet potatoes, yams, etc.)

You will get the nutrients you need to stay healthy, the carbohydrates you need for energy and the proteins that are so essential for cell repair.

It may seem ridiculously simple, but the best diet plan for men is that easy. Change the way you view your food, and you can enjoy eating while losing weight and staying healthy.

Additional Tips to Make Your New Diet Plan for Men More Effective

These tips will make it easier to adapt the way you approach food.

Meal Prepping

diet plan for menOnce you realize that creating a healthy meal involves a medium-sized plate filled according to the perfect plate principles, you’ll quickly see that it is possible to eat healthy even when you have little time available.

To make this process even easier you can prepare your meals in advance; it should take no more than an hour or two twice a week. The result is healthy food available in a few moments whenever you need it.

Intermittent Fasting

If you’re looking to lose weight and want to give your body a boost, then you can try intermittent fasting. All you need to do is use the perfect plate approach for 5 days a week and for two days, (preferably not consecutive), you limit your food intake.

A complete absence of food is not necessary; you simply limit your calorie intake to approximately 500. During this period your body will burn ketones instead of carbs. These are created by breaking down the fat cells in your body, so you’ll be burning more fat!


An essential element of any change to your eating habits and your attempts to build a healthier lifestyle is to get the right support.  Ideally, your family will be aware and will help you to stick to your new eating habits.

But, you can also find support from the Fit Father Project where there are hundreds of suggested recipes, exercises, and the free 1-day meal plan. You can even talk with other men who are working towards the same goals as you or hear the stories of those who have already achieved success.

Extra Tips to Ensure Your Success

As you age, you may notice that you start to lose muscle as well as gaining fat. This is seen as part of aging, but it doesn't have to be.  It is possible to gain muscle and burn the fat, all you need is the right diet plan for men, some simple exercises and a boost in your testosterone levels.

man doing dips diet plan for menBoosting testosterone is also something that can be done through the food you eat; you don’t need a testosterone booster! Add in a simple home workout, and you’ll burn more fat and build muscle. It’s worth noting that muscle burns as much as 5 times the number of calories that body fat does, that’s going to help you achieve the results you want from your diet plan for men.

If you’re ready to discover the new you start incorporating these techniques into your daily routines today. Make the changes gradually, and your diet plan for men will simply become a lifestyle which can be sustained indefinitely.

Just like me, you can lose weight and still enjoy your food!

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Your new friend & health coach,

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 25,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 22,000 guys in over 98 countries are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »
*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 creating a diet plan for men.


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Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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