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Ultimate Men’s Health Guide to Meal Planning

4 organized containers of prepared meals

Looking for a long-term solution to healthy men’s weight loss? Meeting with a men’s health expert is an effective way to evaluate your current health and hormone levels. It’s the best way to design a comprehensive program that builds muscles, burns fat, and helps you achieve your long-term goals.  

In addition to meeting with a certified men’s health provider, there are many meal plans and dietary substitutions you can incorporate into your daily routine to help you feel nourished and recharged throughout your journey to better health and weight loss.  

Why Do Men Need a Meal Planner?

Did you know that over 64% of men don’t plan their meals ahead of time? This leaves you vulnerable to making poor food choices that are high in carbohydrates and trans fat and low in nutrients. This also makes it harder to control your portion sizes, which can mean you’re eating more calories than you’re burning off, leading to rapid weight gain.

Planning your meals ahead of time will ensure you’re getting the right ingredients and nutrients in each single serving. It can also help you achieve your health goals, including weight loss, muscle gain, or weight management. 

The Ultimate Men’s Health Meal Planner

If you’re ready to kickstart your men’s health meal planner, discover these simple meal substitutions and recipes to try at breakfast, lunch, and dinner:  

Breakfast Recipes for Men’s Weight Loss

  1. Berry Smoothie: This triple berry smoothie recipe is packed with rich antioxidants, high fiber ingredients, and healthy protein to help give your metabolism a morning boost. 

  1. Avocado Toast: A simple, on-the-go recipe, avocado toast typically has three ingredients but for an added mix of protein, you can top it off with a sliced boiled egg. 

  1. Blueberry and Oat Pancakes: If you’re a Saturday morning pancakes kind of guy, this recipe helps you stay on track with your men’s weight loss goals by substituting ingredients with cottage cheese and Greek yogurt for added protein. 

Lunch Recipes for Men’s Weight Loss

  1. Pesto Tuna WrapsEasy to prepare and pack for work, this recipe’s lean protein will help curve your appetite throughout the day. 

  1. Fish TacosA healthy diet doesn’t mean you have to leave your favorite foods off the menu. Fish provides a great source of protein, as well as omega 3 fatty acids. Rather than settle for fried shrimp, opt for steamed or cooked shrimp and be sure to load your tacos with low-calorie fiber options (e.g. cabbage, tomatoes, and avocado) to keep you feeling fuller for longer.  

  1. Peanut Butter SmoothieIf you’re looking for a quick lunch on the go, consider this smoothie recipe that will help feed your muscles with the high protein it craves.   

Dinner Recipes for Men’s Weight Loss

  1. Instant Pot Beef Short RibsThis recipe offers creative substitutions to help reduce carbs and fill your plate with plenty of healthy fats and protein.    

  1. Orange Sesame Salmon: Simple, and packed with flavor, this recipe offers lean protein with a healthy side of broccoli and quinoa to help you get your daily dose of essential amino acids 

  1. Caprese Chicken: Another easy way to add some lean protein into your diet, this chicken recipe is packed with calcium and phosphorous to help repair cells and body tissue after working out at the gym.  

Men’s Health Meal Planner for Pre/Post Workout

Hitting the gym or recovering from an intense workout? Here are a few healthy recipes to help you feel more energy for an effective workout and restore your body afterward. 

Pre-Work Snack Recipes 

  • Peanut Butter Protein Bites: These bites are easy to make ahead of time and can be easily stored inside your refrigerator for later. They give you a burst of energy before any workout and also provide a quick snack to satisfy your mid-day cravings.

  • Banana with peanut butter and honey: Simple yet satisfying, this recipe has you cutting a banana in half and layering creamy peanut butter and honey on top. Want a little crunch in between bites? Try chunky peanut butter instead.

  • Low-fat cottage cheese and dried apricots: Mixing dried fruit with cheese has always been a popular option. Try this simple yet tasty concoction before heading to the gym for an excellent source of protein.

Post-Workout Snack Recipes

  • Peanut Butter & Banana Chia Seed Toast: Chia seeds provide a healthy dose of nutrients per calorie serving. This recipe is delicious, simple to make and will aid in healthy digestion. 

  • Mocha Protein Shake: If you’re feeling exhausted coming home from the gym, this recipe will help revive your muscles and senses. 

  • Rice Cake with Almond Butter: A healthy PB&J option, this recipe is packed with nutrients without too many calories or carbs. 

Real Weight Loss. Real Results.

According to experts, eating small six meals a day is proven to help with men’s weight loss, so relying on meal planning for only three main meals isn’t enough to achieve the results you’re after. 

If you’re serious about finding an effective weight-loss program to help you achieve your health and fitness goals, contact us at EveresT Men’s Health. 

We’ll work with you to review your medical history, evaluate your current health, and design a medical weight loss plan that allows you to see results and feel your best.