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.

headshot-400Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 35,000 fathers lose fat, build muscle, & get healthy for their families

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.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

ff30xI’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).

Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & 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!