How to Create a Meal Plan for Men

As men’s health week comes to a close, we’re highlighting some of the top nutrition needs and meal plans for men. Read on to learn more about healthy eating tips, specific types of meal plans for men, overall nutrition info, and more. 

Men’s Nutritional Needs

Nutrition needs differ based on sex, age, health, and many other factors. In this article, we’re focusing on adult males, but the general advice is the same no matter what

• Eat a variety of foods, including:
  • Plenty of non-starchy veggies
  • Some fruit
  • High-quality protein including beef, chicken, pork, seafood, etc.
  • Full-fat dairy (if you tolerate it)
  • Legumes and gluten-free grains (if you tolerate them!)
• Drink enough water
• Limit foods high in sugar
• Keep alcohol and junk food to a minimum

It’s important to note that a healthy diet works best when accompanied by an active lifestyle!

More Tips for Eating Healthy

1. Men are typically bigger than women and tend to have more muscle, meaning they also require more calories throughout the day. To get healthy calories and carbs, make sure you have enough protein and healthy fat on your plate. 
2. Learn which foods are best as pre-workout fuel and which you should save for afterward. 

Meal Plans for Men

We’ve made a list of some of our favorite meal plans! Check them out below:

• This “Men’s Health” Smart Meal Plan claims to “help any guy build muscle and burn fat simultaneously” with these four steps:

1. 1. Switch up how you’re getting your fuel – whether it’s protein, slow-burning carbs, or healthy fats.
   2. Adjust your portions accordingly – especially your intake of proteins, fats, and carbs. 
   3. Use your personal daily needs to create a unique ingredient list for yourself. 
   4. Build your own meal plan using a combination of those foods!

• If you’re looking for a high protein diet, try the Paleo Diet:
  • This is a high protein, low carb diet and is based on the eating patterns of Paleolithic era humans. The emphasis here lies on nutrient-dense whole foods such as fruits and veggies, meat and seafood. 

• Aiming for something more plant-based? Try the Pegan diet from Dr. Mark Hyman: 
  • Dr. Mark Hyman is super well-known in functional medicine spaces, and for good reason! Through his clinical expertise, he’s crafted the pegan diet, a blend of the best pieces of paleo and vegan eating. This diet includes tons of colorful veggies and fruits along with high-quality protein options and healthy fats. 

Meal planning is one thing, but prepping the food for your plan is an entirely different beast! Save time, energy, and space in your kitchen by ordering delicious, chef-prepared meals that are already nutritionist-approved from Snap Kitchen.