When weight loss is your goal, choosing the best weight loss foods for men is a way to steer you in the right direction with your new journey.

Focusing on eating healthy foods (instead of harboring on the foods you’re not supposed to have) makes it easier to avoid junk food cravings.

Once you have a good idea about which weight loss foods for men are the best, you can easily create your own daily meal plans and menus using a few simple tips and tricks.

Make a Weight Loss Commitment

bathroom scales best weight loss foods for menBefore you begin a weight loss program, choose a body weight goal and make a commitment to it.

Aim to for an initial weight loss goal of dropping 5 to 10% of your starting body weight to lower chronic disease risks. You can always lose more weight after that if you'd like.

Losing 1 to 2 pounds per week is a safe, effective rate that yields long-term success.

To achieve this goal, reduce your usual daily energy intake by 500 to 1,000 calories per day. For example, if you normally eat 2,500 calories, consume 1,500 to 2,000 calories instead.

Know that safe weight loss takes time — it may take you about 6 months (or longer) to safely and effectively drop 50 pounds if your goal is shedding 2 pounds per week.

For many men, eating 1,500 to 1,800 calories per day is often an effective weight loss strategy, says the National Heart, Lung, and Blood Institute (NHLBI). Choosing the right weight loss foods for men helps you stick within this daily calorie allotment — without feeling hungry.

Build Your Own Meal Plan

Figuring out how to build meal plans and menus is invaluable when you want to shed pounds and keep lost weight off for good. Once you have a plan and meal/snack schedule in place, it’s easy to plug healthy foods into your plan.

    • Divide Your Plate

perfect plate best weight loss foods for menOne of the simplest ways to plan meals is to divide your plate into four sections.

Two-fourths (one-half) of your plate should contain non-starchy veggies (you can mix in some fruits too).

One-fourth of your plate should contain nutritious protein foods, and the other fourth of your plate should have healthy starches — such as sweet potatoes, brown rice, squash, or quinoa.

Add in low-fat dairy foods or dairy alternatives (protein-fortified almond milk, soy yogurt, or a plant-based protein shake, for example). Don’t forget to include healthy fats, such as oils, nuts, and avocados.

    • Count Calories

prepped food weight loss foods for menWhile you don’t have to count calories to successfully drop weight, doing so can definitely be helpful.

Use an online calorie-counting tool, such as the U.S. Department of Agriculture (USDA) Food Tracker to get a good idea about whether or not you’re sticking within your recommended daily weight loss calorie allotment.

You can also write down what you eat in a food journal, and add up your calories later.

    • Use A Meal Plan

We put together an amazing and effective meal plan to make things simple and easy!

>> Click Here to Download Your Free Meal Plan <<

If you're stuck planning out your meals, follow the perfect plate ratios and prepare your meals beforehand. You're much more likely to eat good food if all you have to do is pull it out of the fridge and warm it up.

A 1-ounce portion of the protein includes 1 ounce of lean meat, poultry, or fish, 1 egg, 1/4 cup tofu, or 1/4 cup of dried peas or beans.

A 1-ounce portion of grains consists of 1/2 cup of cooked brown or wild rice, quinoa, whole-grain pasta, oatmeal, or other cooked whole grains.

One teaspoon of oils equals 1 teaspoon of olive oil, 1/6 of an avocado, eight large olives, 1 1/2 teaspoons of peanut butter, or 1/3 ounce of nuts or seeds.

    • Count Macronutrients

macro-nutrients best weight loss foods for menLow-carb dieting is often an effective weight loss strategy, but be sure you're getting in at least 130 grams of carbs (which is the carb recommended dietary allowance) to maximize energy so you can be more physically active throughout the day.

Aim to get about 15 to 20 % of your calories from healthy fats, 30 to 35 % from carbs, and 45 to 50 % of your calories from healthy proteins. Protein and carbs each contain 4 calories per gram, and fat provides 9 calories in each gram. Carbs are in fruit, vegetables (including legumes), grains, milk products, nuts, and seeds.

So if you're eating 1,600 calories a day, aim for 25 to 35 grams of healthy fats, 120 to 140 grams of carbs, and 180 to 200 grams of protein.

Check food labels, use the USDA's Food Tracker tool, or find a calorie-counting app that tracks total calories and macronutrients.

    • Consider Meal Replacement Shakes

Using meal replacement nutritional shakes is a convenient way to help you cut calories for weight loss. Simply replace one or two meals with a nutrient-rich shake as a way to meet nutritional needs, without worrying about detailed meal plans.

Check the label of your shake to determine the calorie, protein, carb, and fat content — or create your shake using protein powder.

Nutritious Weight Loss Foods for Men

best weight loss foods for menNow that you know how to use meal plans and divide your plate into veggies, protein foods, and starches, it’s time to start filling up your plate with nutritious foods.

Avoid fried foods, alcoholic drinks, processed meats, fatty cuts of red meat, sugary drinks, diet drinks, and sweet treats. Choose a variety of your favorite healthy foods at each meal and snack.

Healthy Proteins
You have numerous options when it comes to picking healthy, protein-rich weight loss foods for men. A list of nutritious proteins with corresponding nutrition information is as follows:

CaloriesProtein gramsCarb gramsFat grams
3 ounces of grilled chicken breast1282603
3 ounces of grilled salmon1332305
3 ounces of shrimp842000
1 large egg91617
3 ounces of tofu78924
1 scoop of whey protein1031780
3 ounces of lean grass-fed beef1072130

Nutritious Starches
Starches are high-carbohydrates foods; nutritious starches include non-processed whole foods rich in fiber, vitamins, and minerals. Dried beans and peas are examples of protein-rich starches.

Examples of healthy starches and corresponding nutritional information include:

CaloriesProtein gramsCarb gramsFat grams
½ cup of cooked brown rice1092231
½ cup of cooked quinoa1114202
½ cup of cooked wild rice833180
½ cup of cooked oatmeal833142
½ cup of cooked sweet potato902210
½ cup of cooked peas674130
½ cup of cooked black beans1148210
½ cup of cooked corn723161
½ cup of cooked whole-grain pasta773151

Non-Starchy Veggies
Starchy veggies are included in the starches portion of your plate. However, non-starchy veggies are generally lower in calories — and some of the most beneficial weight loss foods for men. These veggies often contain 5 grams of carbs (or less) per 1-cup portion and almost no dietary fat.

Examples of some non-starchy veggies to include in each plate are:

CaloriesProtein gramsCarb gramsFat grams
1 cup of spinach leaves8110
1 cup of Romaine lettuce8120
1 cup of cucumbers16140
1 cup of tomatoes25250
1 cup of green peppers18170
1 cup of mushrooms15220
1 cup of celery14130
1 cup of broccoli31360
1 cup of cauliflower27250
1 cup of asparagus40470

Healthy Fats
best weight loss foods for menWhile fats aren't low-calorie foods, your body needs nutritious fats daily to function properly, stay healthy, and curb cravings for sugary treats and other unhealthy carbs.

Food that contains the healthiest fat are typically among the best weight loss foods for men.

Choose from the following list of healthy high-fat weight loss foods for men:

CaloriesProtein gramsCarb gramsFat grams
 1/4 of an avocado114 1 611
1 ounce of almonds1646614
1 ounce of sunflower seeds175 5 6 16
1 tablespoon of peanut butter95438
 1 tablespoon of olive oil1190014
1 tablespoon of coconut oil1210014
1 ounce of chia seeds1385129

Calcium-Rich Foods
Calcium-rich foods are often dairy foods (or dairy equivalents) that are good for your bones — and excellent sources of protein. A 2016 study published in the journal Nutrients found that adding dairy foods to reduced-calorie weight loss plans contributes to greater weight and fat loss, while helping to maintain lean body mass.

Nutritious, calcium-rich weight loss foods for men include:

CaloriesProtein gramsCarb gramsFat grams
1 cup of low-fat milk1028122
1 cup of Greek yogurt17022190 to 1
1 cup of low-fat cottage cheese1632862
1 part-skim cheese stick72715
1 cup of soy milk1046124
1 cup of protein-fortified almond milk801033


Sample Menu

best weight loss foods for menWhen choosing the healthiest weight loss foods for men, a sample menu might look like:

Meal #1: an egg white, veggie, and cheese omelet — plus oatmeal with sliced almonds sprinkled on top

Meal #2 or snack: Greek yogurt with blueberries, strawberries, and chia seeds

Meal #3: grilled chicken breast over a bed of leafy greens, tomatoes, and cucumbers with Italian dressing — plus a side of quinoa mixed with black beans

Meal #4 or snack: a protein shake made with protein powder, almond butter or peanut butter, and a banana

Meal #5: grilled salmon or shrimp, asparagus or green beans, avocado slices, and brown or wild rice cooked in olive oil

Meal #6 or snack (optional): veggie sticks (celery, carrots, or cucumbers) dipped in hummus with a side of black olives

Beginning Your Weight Loss Journey

Choosing the best weight loss foods for men is just one important component of successful weight loss. Regular exercise and other healthy lifestyle choices are equally beneficial.

Aim to become physically active all throughout the day, and get in at least 30 minutes of planned exercise.

In addition to staying active throughout the day and eating right, keep stress levels low, join a structured weight loss program for social support, and get in at least 7 hours of sleep each night to maximize weight loss. Quit smoking and give up alcohol to further enhance your results.

When you’re ready to try a free one-day meal plan to get you headed in the right direction, give Fit Father Project’s program a try! Fit Father Project also offers a free 24-minute workout and options for ongoing coaching support. Your goal weight is within reach. You can do it!

Erin Coleman
Writer, The Fit Father Project

A 15-year freelance writing veteran, Erin is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.

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.


*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 weight loss foods for men.