“As iron sharpens iron, so too does one man sharpen another.” - Proverbs 27:17

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Healthy Meal Plans For Men – Find One That Works For You

By: Dr. Anthony Balduzzi, NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project,

healthy meal plans
Finding a healthy meal plan that you can adhere to is one of the most important foundations of health and weight loss. But at the same time, it can be one of the most difficult parts!

When you're just starting out on the road to health, you're probably coming across many different meal plans that sound like a great idea. Low carb, vegan, pescatarian, paleo… The list just goes on and on.
healthy meal plans
But the thing is, you don't need an overly complicated meal plan or diet to get healthy. You just don't!

What you do need is some basic rules, commitment, and consistency.

If you are ready to tackle the most important part of staying fit and healthy, keep reading for more tips about the best meal plans for men!

Once you're done reading, you'll have all the information needed to jump into our free 1-day meal plan.

healthy meal plans for men

Healthy Meal Plans Should Be Simple

Do you like the sound of that? It's true– the best healthy meal plans for men trying to get fit are not overly complicated.
use perfect plate in your healthy meal plans
They simply show you how to choose food to put in your body and how to portion it out.

We have a formula here to help you do that. So there's no question or stress about it– you will know exactly what and how much to eat.

The Perfect Plate is a principle that tells us the food on our plate should be 1/2 vegetables, 1/4 lean protein, and 1/4 healthy carbs.

Are you waiting for the rest of the rules? Well, that's it.

Perfect Plates allows YOU to decide what vegetables, carbs, and protein you want to eat. All you have to do is portion them correctly.

The reason why this simple formula works so well is that it allows guys to ditch complicated recipes and doesn't make you find “superfoods” in the grocery store.

And, you can eat HUNDREDS of different combinations in a Perfect Plate. You'll never tire of this meal plan because it can always be changed up.

Healthy Meal Plans Should Be Effective

This one seems obvious. Healthy meal plans shouldn't ever NOT be effective. But, so many of them are.

Making sure your healthy meal plan is effective depends on how well you measure your success.
healthy meal plans
We encourage our guys to write out mission statements that can guide them through 30 days, 60 days, 90 days and beyond of clean eating.

There are several measurements of success for your healthy meal plan: losing pounds, fitting into your clothes, feeling more energetic, and feeling more confident.

When you write these goals out, you are much more likely to achieve them. Learn more about setting realistic goals with our blog here.

You can see from Jamie's note below, how effective our meal plan can be. He lost 5 pounds in 1 week, just following our 1-Day Meal Plan!

healthy meal plans

Healthy Meal Plans Should Be Easy To Execute

Especially when you're juggling work and family, healthy meal plans need to be easy to carry out.

One of my favorite hacks is the 3 “go-to” foods rule.

packaged delicious looking food healthy meal plans
Ask yourself what your favorite three lean proteins, healthy carbs and vegetables are.

If you can't think of some, take a look at this list:

  • Protein: Eggs, chicken, lean beef, turkey, fish, whey protein
  • Carbs: Sweet potato, quinoa, brown rice, wholemeal pasta, beans, fruit, vegetables
  • Vegetables: Broccoli, asparagus, leafy salad (spinach, kale, rocket), brussels sprouts

Once you pick your three favorites, you can mix and match to your heart's content! Knowing what your three “go-to's” are for each category also makes your shopping list super easy.

If you ever get bored of the combinations, just pick a new favorite 3 foods in each category. You've automatically found a new menu for yourself that is completely healthy.

weight loss meal plan pdf

Healthy Meal Plans Should Be Sustainable

This, my friends, may be the most important one of all.

Let's all reflect on those fad diets I mentioned before: low carb, vegan, pescatarian, paleo…

From my personal experience and from my experience of working with men trying to get fit, these types of fad diets are incredibly difficult to commit to.

healthy meal plansWhy would you choose a diet that is just setting you up to fail?

Instead, choose a healthy meal plan that set you up for SUCCESS.

Because Fit Father Project meal plans are simple, easy to follow and effective, they are sustainable.

All you have to do is maintain consistency and be committed.

It's Time to Get On Board

So, we've certainly talked the talk about healthy meal plans for men. But what really counts is that you can walk the walk.

Here at the Fit Father Project, there are countless busy guys just like you who have recommitted themselves to health.

Just looking at their progress is enough to keep me going as a coach. I know that seeing the success of others in the program is extremely motivating for you guys, too.

Our free 1-day meal plan is the best way to get you started on this. Check it out– what you need to eat every morning, noon, and night is already defined.

So, start your healthy meal plan. Conquer that waistline. And remember, you are NOT in this alone.

Dr. Anthony Balduzzi NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Anthony founded The Fit Father Project & Fit Mother Project to help busy Moms and Dads get and stay permanently healthy for their families.

Brotherhood Nickname: Mr. Results
Bragging Rights: Has helped over 10,000 families lose over 100,000 lbs of fat and rebuild lean muscle

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 38,000 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 38,000 guys in over 108 countries that 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. »

Small note about research cited in this article:

*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information on healthy meal plans for men. Thanks for reading!


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GUYS 40+

Diets suck.
This Free Meal Plan doesn’t.

Over 200,000 Guys 40+
are using this 1-Day Meal Plan
to lose weight. Click the
button below to get it FREE.

GUYS 40+

Diets suck.
This Free Meal Plan doesn’t.

Over 200,000 Guys 40+
are using this 1-Day Meal Plan
to lose weight. Click the
button below to get it FREE.

Fit Father Project Fact-Checking Standards

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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