Men’s Diet Plan: Real Food for Real Guys

If you want to lose weight and get fit, you probably have a lot of questions about which men's diet plan to follow.

And you don't want one filled with tofu and the food that your food eats!

Don't worry, you’re in the right place.

Learning more about nutritious food choices for men and how to plan meals and menus will improve your health and change your life!

Ready for a men's diet plan that doesn't suck?

What Are the Benefits of a Men's Diet Plan?

Changing up your eating habits helps you reap significant health and wellness benefits, especially if you’re at risk of developing a chronic disease (or you already have one).

Examples of health improvements you may notice after cleaning up your diet include:

• Lower cholesterol
• Reduced blood pressure
• Lower triglyceride levels
• Better blood sugar control
• Reversal of pre-diabetes
• More energy
• Better sleep
• Weight loss and body fat loss
• More muscle definition
• Improvements in mood, focus, and cognition

High blood pressure and high cholesterol significantly increase your risk of having a heart attack or stroke in the future.

If you have pre-diabetes, a condition that occurs when your blood sugar is consistently too high, weight loss and healthy eating help reverse the condition to prevent you from developing type 2 diabetes.

If you’re taking medications for high blood pressure, high cholesterol, or high blood sugar, making dietary changes may reduce or eliminate the need to take medications (or allow you to take a lower dosage).

You might be surprised to experience how much better you feel once you begin properly fueling your body.

Which Foods Should I Eat?

When creating a men's diet plan, choose nutrient-dense foods that contain one or more of the following essential nutrients:

• Nutritious protein foods
• Fiber found in plant foods
• Heart-healthy fats

When creating a grocery shopping list, choose your favorite nutritious foods from each of the following food groups:

Protein Foods

Grilled chicken, baked turkey, very lean turkey burgers, fish, shrimp, other seafood, eggs, tofu, seitan, veggie burgers, legumes (peas, beans, lentils, etc.), nuts, and seeds.

Dairy Foods or Calcium-Rich Plant-Based Alternatives

Low-fat milk, Greek yogurt, low-fat cottage cheese, plain kefir, reduced-fat cheese, plant-based yogurts, plant milks, and protein powder shakes.

Non-Starchy Vegetables

Spinach, kale, lettuce, cabbage, other leafy green veggies, bell peppers, cucumbers, tomatoes, celery, water chestnuts, eggplant, asparagus, zucchini, green beans, broccoli, cauliflower, onions, and mushrooms.

Starches

Corn, peas, black beans, pinto beans, garbanzo beans, navy beans, lentils, other legumes, sweet potatoes, quinoa, brown rice, wild rice, whole-grain pasta, whole-grain bread, whole-grain couscous, whole-grain cream of wheat, whole-grain cereals, and oatmeal.

Fruits

Blueberries, strawberries, cherries, blackberries, raspberries, bananas, oranges, grapefruit, cantaloupe, honeydew, watermelon, kiwi, grapes, apples, peaches, pears, and plums.

Healthy Fats

Olive oil, canola oil, coconut oil, walnut oil, pumpkin seed oil, other plant oils, nuts, seeds, peanut butter, almond butter, other nuts butters, avocados, olives, hummus, and oil-based salad dressings.

Nutritious Drinks

In addition to milk and protein shakes, water, coffee, and tea are excellent healthy drink options for men.

Note that some nutritious foods in the lists above belong to more than one food group (legumes, nuts, and seeds are examples).

Which Foods Should I Avoid?

Learning about the foods you should AVOID to optimize your health is just as important, maybe even more so, as knowing which foods to include in a healthy men's diet plan.

Examples of foods to steer clear of include:

Fried Foods

Fried chicken, chicken fried steak, fried shrimp, other fried meats, fried mozzarella sticks, fried cheese curds, French fries, fried onion rings, and other fried foods.

Fatty Cuts of Red Meat and Processed Meats

Fatty cuts of red meat (with lots of fat marbling), regular bacon, hot dogs, brats, high-fat ground beef, deli meats, sausages, and ham.

Refined Grains

White bread, white rice, regular pasta, highly processed cereals, white tortillas, white bagels, pancakes, and waffles.

Highly Processed Snack Foods and Dinners

Potato chips, crackers, pizza, macaroni and cheese, regular lasagna, cream-based soups, and highly-processed frozen dinners and prepackaged foods that are high in calories and sodium (and low in fiber).

White Sauces

Gravy, vegetable dip, creamy soups and sauces, Alfredo sauce, regular mayonnaise, white salad dressings, and other white sauces.

Sweets

Chocolate, candy bars, cookies, cakes, pies, ice cream, doughnuts, popsicles, etc.

Sugary Drinks

Soda, lemonade, sweet tea, numerous energy drinks, sugary sports drinks, juice drinks, and other beverages that contain added sugar.

A Sample 1,500-1,600-Calorie Men's Diet Plan

When choosing a men's diet plan for improving your health or weight loss, use the U.S. Department of Agriculture’s Dietary Guidelines for Americans 2020 and the USDA’s ChooseMyPlate.gov to create your own custom menus.

Or, sign up for the Fit Father Project's FREE 1-day meal plan!

Meal plans containing 1,500-1,800 calories daily are usually effective for weight loss in men.

Your individual calorie needs vary based on your usual intake, age, and activity level.

For effective weight loss, aim for 500-1,000 fewer calories than your usual intake.

A sample 1,500–1,600-calorie men's diet plan to use for reference is as follows:

When you wake up: drink 2-4 cups of water to re-hydrate
Breakfast

• 1/2 cup of starchy foods
• 1/2 cup of protein foods
• 1/2 cup of fruit
• 1 teaspoon of healthy fats
• Coffee or tea

Snack

• 1 cup of dairy foods, plant-based dairy equivalents, or a protein shake
• 1 teaspoon of healthy fats

Lunch

• 1/2 cup of starchy foods
• 1/2 cup of protein foods
• 1 cup of non-starchy vegetables
• 1 teaspoon of healthy fats
• Coffee or tea

Snack

• 1 cup of dairy foods, plant-based dairy equivalents, or a protein shake
• 1/2 cup of fruit
• 1 teaspoon of healthy fats

Dinner

• 1/2 cup of starchy foods
• 1/2 cup of protein foods
• 1 cup of non-starchy vegetables
• 1 teaspoon of healthy fats

Snack

• 1 cup of dairy foods, plant-based dairy equivalents, or a protein shake
• 1/2 cup of fruit
• 1 teaspoon of healthy fats

Use the ChooseMyPlate.org oils food chart as a guide for portion sizes when choosing healthy fats for your custom men's diet plan.

Use the USDA Food Composition Database or FatSecret to view the calorie content of your favorite foods.

Write down the foods you eat in a journal to track your progress over time.

Sample 1,500-1,600-Calorie Healthy Menus for Men

Use the 1,500-1,600-calorie men's diet plan above as a guide when creating your own custom weight loss menus.

Examples include:

Day #1

When you wake up: 2-4 cups of water

Breakfast (340 calories)

• 1/2 cup of cooked oatmeal: 75 calories
• 1/2 cup of scrambled eggs: 164 calories
• 1/2 cup of blueberries: 42 calories
• 1/3 ounce of sliced almonds: 54 calories
• Coffee or tea: 5 calories

Snack (184 calories)

• 1 cup of plain low-fat Greek yogurt: 130 calories
• 1/3 ounce of cashews: 54 calories

Lunch (282 calories)

• 1/2 cup of cooked whole-grain pasta: 93 calories
• 1/2 cup of grilled shrimp: 104 calories
• 1 cup of cooked asparagus: 40 calories
• 1 teaspoon of olive oil with herbs for seasoning: 40 calories
• Coffee or tea: 5 calories

Snack (270 calories)

• 1 cup of low-fat cottage cheese: 163 calories
• 1/2 cup of strawberries: 53 calories
• 1/3 ounce of pumpkin seeds: 54 calories

Dinner (301 calories)

• 1/2 cup of cooked sweet potatoes: 90 calories
• 1/2 cup of grilled chicken breast: 116 calories
• 1 cup of steamed broccoli: 55 calories
• 1 teaspoon of olive or canola oil: 40 calories

Snack (183 calories)

• 1 cup of low-fat milk or plant milk: 100 calories
• 1/2 cup of honeydew melon: 32 calories
• 1/6^th of an avocado: 51 calories

Total: 1,560 calories

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Day #2

When you wake up: 2-4 cups of water

Breakfast (313 calories)

• 1 slice of whole-grain toast: 70 calories
• 4 slices of uncured turkey bacon: 120 calories
• 1/2 cup of sliced bananas: 67 calories
• 1/6^th of an avocado: 51 calories
• Coffee or tea: 5 calories

Snack (258 calories)

• 1 protein shake made with 1 cup of milk or plant milk (100 calories), ice, 1 scoop of protein powder (110 calories), and 1/2 tablespoon of peanut butter (48 calories)

Lunch (284 calories)

• 1/2 whole-grain hamburger bun: 70 calories
• 1 very lean turkey burger or veggie burger: 150 calories
• 2 cups of leafy greens: 16 calories
• 1 tablespoon of oil-based salad dressing: 43 calories
• Coffee or tea: 5 calories

Snack (271 calories)

• 1 cup of low-fat cottage cheese: 163 calories
• 1/2 cup of kiwi fruit: 54 calories
• 1/3 ounce of sunflower seeds: 54 calories

Dinner (292 calories)

• 1/2 cup of cooked brown rice: 109 calories
• 1/2 cup of baked salmon: 116 calories
• 1 cup of sautéed zucchini: 27 calories
• 1 teaspoon of olive or canola olive oil: 40 calories

Snack (193 calories)

• 2 reduced-fat cheese sticks: 90 calories
• 1/2 cup of orange slices: 43 calories
• 1/3 ounce of walnuts: 60 calories

Total Calories: 1,611

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Day #3

When you wake up: 2-4 cups of water

Breakfast (341 calories)

• 1/2 cup of cooked whole-grain cream of wheat: 75 calories
• 2 hard-boiled eggs: 156 calories
• 1/2 cup of grapes: 52 calories
• 1/3 ounces of pistachios: 53 calories
• Coffee or tea: 5 calories

Snack (181 calories)

• 1 cup of plain nonfat Greek yogurt: 130 calories
• 1/6^th of an avocado: 51 calories

Lunch (232 calories)

• 1 slice of whole-grain bread: 70 calories
• 1/2 cup of canned light tuna: 85 calories
• 1 cup of cherry tomatoes: 27 calories
• 1 tablespoon of avocado oil mayonnaise: 45 calories
• Coffee or tea: 5 calories

Snack (259 calories)

• 1 protein shake made with 1 cup of milk or plant milk (100 calories), ice, 1 scoop of protein powder (110 calories), and 1/2 tablespoon of almond butter (49 calories)

Dinner (314 calories)

• 1/2 cup of cooked quinoa: 111 calories
• 1 cup of baked turkey breast: 119 calories
• 1 cup of cooked green beans: 44 calories
• 1 teaspoon of olive or canola oil: 40 calories

Snack (192 calories)

• 1 cup of plain, low-fat kefir: 104 calories
• 1/2 cup of raspberries: 32 calories
• 1/3 ounces of whole almonds: 56 calories

Total Calories: 1,519

You might require more than 1,500-1,600 calories daily if you’re very active or you feel hungry on this meal plan.

Simply eat the same healthy foods but slightly increase your portions, so you’re consuming 1,800-2,100 calories per day (or more if you've already reached a healthy weight or desire lean mass gains).

According to the Dietary Guidelines for Americans 2020, active men over 40 require 2,400-2,800 calories daily if they have no weight to lose, while moderately active men need about 2,200-2,600 calories per day to maintain healthy weights.

Additional Tips to Enhance Weight Loss

If you weigh more than you'd like to, a good goal is to drop about 1-2 pounds of body fat each week until you reach your goal weight.

Do this by reducing your calorie intake by 500 per day, burning an additional 500 calories daily through physical activity, or both!

Try the following tips to achieve effective weight and fat loss:

• Drink at least 15-16 cups of water (or water plus coffee or tea) each day
• Drink 2 cups of water before each meal and snack
• Sleep at least 7-9 hours each night
• Reduce stress – try massage, yoga, or meditation
• Weigh yourself every day
• Write down what you eat
• Enlist social support from friends and family
• Exercise at least 30 minutes every day
• Sit down less often
• Increase your activities of daily living
• Cook at home vs. dining out
• Prep your meals in advance
• Take dietary supplements

Shop for and prep your meals ahead of time using the nutritious menus you've created.

Cook meals when you have some extra time, portion them out, and refrigerate or freeze them in airtight containers until you're ready for them.

Take dietary supplements to enhance weight loss, boost energy, and lower your risk of chronic diseases.

Consider multivitamin, omega-3, probiotics, vitamin D, calcium, whey protein, fiber, and muscle-building supplements for men.

To increase your activities of daily living, try extra yard work, house chores, or sports activities with your kids.

Use the stairs instead of the elevator whenever possible, take short walking breaks at work, and use a standing desk instead of a traditional desk at the office.

During workouts, combine cardiovascular exercise with resistance training to achieve the lean, muscular build many men desire.

Try combinations of high-intensity interval training (HIIT), speed training, weight training, longer cardio workouts, flexibility, and balance workouts, and circuit training for best results.

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Ways to Boost Your Chance of Success!

If you’re like many fathers, you probably have a busy schedule with little free time to spare.

To increase your chance of effective weight loss and fat loss, build muscle, and receive the accountability needed to stay on track with a healthy lifestyle long term, give FF30X a try!
When you sign up you’ll receive:

• Custom meal and menu plans
• Weight loss and muscle building menus
• Healthy recipes
• Fat burning and muscle building workouts
• Weekly newsletters
• Q & A access with medical experts
• Online health coaching
• Fit dad community support

When you’re ready to get and stay healthy for life, receive custom men's diet plans, and have a taste of what FF30X is like, sign up for the FREE 1-day meal plan!

You won’t regret it!

Erin Coleman, B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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