Healthy Diets for Men

healthy diets for men

Healthy Diets for Men: Phase 3

You guys already have a kick ass workout plan which is taking you back to the basics and building your muscle foundation from the ground up. Make sure to read through from Phase 1 as this is going to set you up for much quicker results as we get into the advanced weeks.

You should be following this workout for the next several weeks and stay tuned to the web site as I will be updating with new variations and advances every week until we hit the beginning of summer.

Many of you have expressed that lower belly fat is a problem as well as gaining muscle mass in your back/shoulders, chest and arms, so please leave me comments below if you want me to bring focus to anything else as well.

To keep things simple and doable I’m going to direct this article to healthy breakfast ideas and then lunch and dinner will be continued in upcoming articles. Remember if you’re not waking up hungry make sure to stop eating earlier on the night before. After an hour 8 hour sleep your body is extremely concerned about getting food as soon as possible.

Now for men we’re going to go a little heartier with the breakfasts because our larger muscle mass requires more amino acids, vitamins, minerals than women.

For those of you who workout first thing in the morning make sure to slam down a couple glasses of water and half a banana or some other sweet fruit so your blood sure doesn’t drop too much and cause you to be light-headed. You’ll also have a little more energy to go extra intense so it’s definitely worth having something small.

Let’s get started…

Sample Healthy Diet Breakfast Ideas

Healthy Breakfast 1:

High fiber cereal (watch out for higher than 3 grams fiber per serving as well as high fructose corn syrup, enriched flour in the ingredients).
Glass of skim milk
Half a banana
1/3 cup egg whites scrambled eggs

Healthy Breakfast 2:

2 eggs scrambled
1 slice whole grain or flaxseed toast (watch out for high fructose corn syrup in ingredients listings)
1 tablespoon natural peanut butter
1 orange

Healthy Breakfast 3:

Oatmeal pancakes:
1/3cup raw oats
1/3 cup skim milk
1/3 cup cottage cheese
blend together and then cook on a pan until toasted on both sides
1 tablespoon natural peanut butter, 1/2 banana, 1 tablespoon reduced sugar fruit spread
this will make 2 servings!

Healthy Breakfast 4:

2 slices of ham
2 scrambled eggs
1 slice whole grain toast
1 tablespoon reduced sugar strawberry spread

Healthy Breakfast 5:

1/2 cup low fat plain or vanilla yogurt
Handful of strawberries
3 crumbled walnuts
1/2 teaspoon honey

Healthy Breakfast 6:

1/2 cup low fat cottage cheese
Handful of blueberries
5 crumbled plain almonds
Sprinkle of cinnamon

Healthy Breakfast 7:

1 cup plain oatmeal
1 teaspoon honey
Sprinkle of cinnamon
1 glass skim milk or almond milk

Healthy Breakfast 8:

1 flaxseed wrap (or slice of flax toast)
1 tablespoon natural peanut butter
1 tablespoon reduced sugar strawberry spread
1/2 banana

What About Supplements in the Morning?

I’ll be writing up an article specific to essential supplements and do a complete run down of what you should include on a daily basis. For now, you may want to get some high quality whey protein powder ordered online because whey protein is a must staple for any guy wanting to gain lean muscle and recover quicker from their workouts. You can get the best deals for the top selling whey proteins by following these links:

If you would like more info read my article on whey protein isolate vs whey protein concentrate

Healthy Diets for Men: Conclusion

I’ve given you some of the best healthy breakfast ideas to help you guys with your diets so that in the following months as we increase your workout intensity your body will be able to cope and take these nutrients to enrich your muscles. Be creative and mix and match some of these ideas to see how your body responds. You want to make sure your hunger is satisfied and can keep you full for at least a couple hours. In the next article I will speak about healthy lunch ideas (go here – Healthy Diets for Men – Lunch Ideas, and follow that with another article on healthy dinner ideas. If there’s anything you think I should include please leave a comment.

Have any questions or concerns about the healthy diets plan for men? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


2 Comments

  1. Sam,

    Almost ready to jump right in feet first. Would like to know what you take is on milk. I can go months to years without drinking sodas, but I do love my milk. Are you a proponent of the full-fat milk wave, or do you think that skim is a better choice. And what if I wanted to incorporate whole milk into my diet/work out plan, is there a way to do this; what will I be sacrificing, can I substitute a meal or food item with the milk and is there other powders that are not lactose free that are better for recovery than the lactose free ones as I am not allergic to lactose. And finally, would you suggest maybe any liquid meals in place of solids as being a viable solution to my addiction to milk? Thanks for your time in advance and your great advice already. I look forward to beginning my journey to better health. v/r Rod

    Reply
    • Thanks for the comment Rod. I am a proponent of milk but mostly the skim or 1% variety as I don’t believe we need the extra fat when we should be getting that from omega 3’s (Fish oils) and olive oil.

      I would not recommend replacing a meal with a protein drink, but have your protein drink as your snack replacement so you are doing 3 major meals and up to 2 protein shakes a day.

      With regards to recovery whey protein is all pretty similar but you can get some more insight in my article – http://weightlossandtraining.com/best-protein-powders

      Reply

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