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The Meal Plan for Every Guy - The Beginner

Keep falling off the fitness wagon? Adjust your strategy and get in the habit of success.

This meal plan is tailored for guys who are starting to work out in the gym or beginning again after an absence. See the workout tailored for this meal plan.

TARGET: 2,500 CALORIES, 218g CARBS, 218g PROTEIN, 83g FAT

If you want to stay healthy and have more energy, this is the plan for you. It’s relatively low in carbs and very high in protein, and it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation—two factors that accelerate the rate at which every cell in your body ages.

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• Meal 1: Contains starchy carbs

• Meal 2: Few carbs, if any

• Meal 3: Few carbs, if any

• Meal 4: (Post-Workout Nutrition) Contains starchy carbs

• Meal 5: Contains starchy carbs

Sample Meal Options

MEAL 1: GRANOLA AND SCRAMBLED EGGS

• 1½ cups Greek yogurt

• ½ cup raspberries

(switch out for 5 sliced strawberries, ½ cup blueberries, 2/3 cup blackberries, or 1 tbsp raisins)

• 1/3 cup Vanilla Almond Crunch Bear Naked Granola (switch out for 1/3 cup Ezekiel Cinnamon Raisin cereal, 1/3 cup rolled oats, ¾ cup Fiber One cereal, or 2/3 cup Kashi Organic Cinnamon Harvest)

• 3 omega-3 eggs


MEAL 2: DOUBLE CHOCOLATE CHERRY SMOOTHIE

• 2 scoops chocolateprotein powder

• ¼ cup coconut milk (switch out for 2 tbsp chopped walnuts)

• ¾ cup dark pitted cherries (switch out for 1 cup blackberries)

• 1 tbsp fl axseed meal (switch out for 1 tbsp chia seeds)

• 1 tbsp cocoa powder

• 3–4 ice cubes

• 2–3 cups water


MEAL 3: BIBB LETTUCE BURGER

• 2 Boston Bibb lettuce leaves (for “bun”)

• 8 oz 95% lean ground beef (switch out for 6 oz salmon fillet, 8 oz 95% lean ground turkey burger, 8 oz chicken breast, or tuna burger [1 can tuna in water, drained + 1 omega-3 egg + 1 tbsp % axseed meal + 1 tbsp Dijon mustard])

• 2 slices tomato

• 2 slices red onion

• 1 tbsp ketchup

• 1 tbsp canola mayonnaise (switch out for 1 slice provolone cheese,1 slice cheddar cheese, 3 tbsp mashed avocado, or 1 slice American cheese)

• 3 cups green beans (switch out for 2 cups snow peas, 1½ cups peas and carrots, 1½ cups mixed vegetables, or ½ cup shelled edamame beans)

MEAL 4: POST-WORKOUT NUTRITION

• Recovery shake containing 50g carbs + 25g protein


MEAL 5: GRILLED SHRIMP WITH SPINACH SALAD & BROWN RICE

• 6 oz shrimp (switch out for 7 oz scallops, 7 oz crabmeat, 6 oz red snapper, or 5 oz turkey breast)

• ¼ cup brown rice, dry measure

• 4 cups spinach (switch out for 7 roasted Brussels sprouts, 7 stalks roasted broccoli rabe, 4 cups shredded Napa cabbage, or 4 cups arugula)

• ¼ cup crumbled Feta cheese (switch out for 1 oz fresh mozzarella, 1 oz cubed Havarti cheese, 1 oz crumbled blue cheese, or 1 oz goat cheese)

• ½ red bell pepper, chopped

• 2 tsp extra-virgin olive oil (switch out for 2 tsp toasted sesame seed oil, 2 tsp garlic-infused flaxseed oil, or- 2 tsp avocado oil)

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