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The Healthy Recipes That Every Fit Man Should Know


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

healthy recipes for men
Eating a balanced diet is the most important part of a healthy lifestyle, which should be reason enough for men to have a few healthy recipes at hand.

healthy recipes for menWhen you think about it, getting enough rest, drinking enough water, and even going to the gym doesn't mean anything if you're not providing your body with the right fuel.

If you've struggled to eat healthy in the past, you may feel daunted by the superfoods and diets that are going around.

But here's the truth — you don't have to follow the latest diet trends to give your body the fuel that it needs!

All you need to do is understand how your body processes the foods throughout the food pyramid and which are best for you.

We've outlined some of our favorite recipes for breakfast, lunch and dinner so you can see how eating like a Fit Father would feel.

Healthy Recipes for Breakfast

We've all been told that breakfast is the most important meal of the day.

large brown eggs fat burning foods for menSo how has everyone gotten it so wrong for so long?

All the breakfast pastries, copious amounts of fruit, and carb-heavy breakfasts that we see advertised on TV and in movies are a big misrepresentation of what a good breakfast is.

When you wake up and get ready, what you choose to fuel your body with can impact how you feel for the rest of your day.

Will you be lethargic or alert? Distracted or focused? Breakfast foods can help determine this.

One of our favorite breakfast recipes is an egg, vegetable and sausage scramble.

This healthy recipe for men has 19 grams of protein; enough to keep you full until lunch rolls around.

Ingredients include:

  • 1 pepper (any color)
  • 2 medium sweet potatoes, yams, or potatoes
  • 1 medium zucchini
  • 1/2 yellow onion
  • 1 pound breakfast sausage or Italian Sausage
  • salt and pepper to taste
  • 12 tablespoons olive oil
  • 1 tablespoon minced garlic
  • 68 eggs, large
  • 1 teaspoon basil
  • 1 teaspoon parsley

You will need to use both your stove-top and oven for this one, but the result is so worth it: a satisfying dish filled with diverse nutrients.

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...

Healthy Recipes for Lunch

Lunch is also an incredibly important meal during the day.

healthy recipes for menWith how fast-paced our work lives generally are, it can be easy to skip lunch, buy fast food, or heat up a terrible frozen meal.

All three of these are great ways to end up in an afternoon slump!

Instead of falling victim to these usual behaviors, try to consider your lunch hour valuable time to refuel for the rest of your day.

Even if you're not able to take a full hour, try to give yourself a solid 15 to 30 minutes to sit down with nutritious choices.

One of our favorite lunch recipes is this chopped chickpea salad.

Eating salads for lunch make sure that you don't get too full off of unneeded carbs but do get an injection of much-needed energy.

This chopped chickpea salad also makes sure that you get enough protein (16 grams) and fiber (14 grams) to keep you full but your digestion moving.

Ingredients include:

  • 2/3 cup uncooked bulgur
  • 19 oz can of chickpeas
  • 1/2 cup feta cheese
  • 3 ribs celery
  • 1 bell pepper
  • 1/3 cup radish
  • 1/4 of a red onion

A major perk of the chopped chickpea salad is that it's very easy to meal prep and keep in your fridge throughout the week.

Healthy Recipes for Dinner

Dinner is so much more than a meal.

healthy recipes for menWhen you have a family, dinner is time to reconnect with your spouse and children and to end your day on a healthy note.

No matter if you're eating dinner before or after you work out, it's important that you include the right amount of proteins and healthy fats to keep your body going as you sleep.

One of our favorite dinner recipes is a beef stir fry.

Stir fry is a very popular dish that's easy to customize. You can always switch out your proteins or your vegetables if you have picky eaters at home.

Ingredients include:

  • 2 lbs beef sirloin
  • 3 medium bell peppers
  • 2 large zucchini, cut into quarters
  • 9 oz snap (snow) peas
  • 3/4 cup cashews
  • 2 tbsp toasted sesame or avocado oil
  • 3 large green onions

Get your kids to help you making dinner! With the number of ingredients in stir fry, you can allow kids to help separate ingredients and older kids can even help cut up vegetables.

Healthy Recipes All Around

Change is always a difficult process that's always best to handle piece-by-piece.

Whealthy recipes for menhen it comes to healthy eating, you may have thought that changing your diet would just be too difficult to cope with.

But we hope that by showing you our favorite recipes for each meal of the day, you can see that healthy meals can be delicious and not too different from what you like to eat now.

When it comes down to it, changing your diet one meal at a time just isn't that difficult!

If you'd like to hear more ideas on healthy recipes or how to portion your meals, visit our free 1-day meal plan.

Of course, leading a healthy lifestyle should also incorporate working out, getting enough rest, and making sure your priorities are aligned.

While that may seem like a huge feat, we do have a program that can help.

The FF30X program combines the mindset, diet and workout plans that you'll need in order to be the healthiest that you can be for your family.

Between instruction from our trainers and support from other fathers using the program, you'll be inducted into the Fit Father brotherhood.

Join our tribe and secure your health today!

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 friend,

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 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 information on healthy recipes for men.


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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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