The Best Diet Plan for Men

by John Staughton (BASc, BFA) last updated -

Nutritional needs of men are somewhat different from that of women and so there is need of different diet plan for them. Men are typically recommended to consume more calories, between 2,000-3,000, while the recommendation for women is between 1,600 and 2,400 calories per day. Men also tend to require more fiber than women (28-34 grams vs. 22-28 grams). Some experts also recommend more protein intake for men, particularly if they are athletes or work out regularly. [1]

While carbohydrate and fat recommendations are basically the same for men and women, certain other conditions, such as pregnancy, may affect the amount of minerals or vitamins that a woman should consume. Understanding the ideal diet plan for men is important for guys who want to get the most out of their nutrient intake.

Fat-burning Meal Plan for Men

If your goal is to burn fat and gain muscle, a great meal plan will consist of a balanced amount of protein, complex carbohydrates, fruits, vegetables and healthy fats. This diet will allow you to bulk up your muscle while also burning fat and creating a calorie deficit by incorporating high levels of fiber. [2]

Close-up of a salad bowl and a fork held by a fit man in gym clothes

Salads full of fresh greens and vegetables are a nutritious choice. Photo Credit: Shutterstock

Breakfast (Smoothie)

1 banana

1/2 cup of blueberries

1/2 cup of raspberries

1/4 cup of almonds

1 cup of almond milk

1 cup of water

1 scoop of protein powder

2 ice cubes


1/2 cup of raisins

1/2 cup of walnuts

Lunch (Salad)

1 large chicken breast

2 cups of spinach

1/2 cup of chickpeas

1/2 avocado

1/2 cup of mango

1/2 cup of pineapple

1 tablespoon of olive oil (if necessary)


1 apple

2 tablespoons of peanut butter


8 oz. salmon filet

Steamed vegetables (mixed)

Diet Programs

Some of the best diet programs for men include the Atkin’s Diet and the Mediterranean Diet.

Atkins Diet

Perhaps the most famous high-protein, low-carb diet on the market, this diet plan for men is known for its rapid weight loss. Metabolizing fat, rather than basic carbohydrates, will provide a more efficient source of energy and will reduce the amount of fat that is stored in the body. [3]

Mediterranean Diet

Eating as they do in the Mediterranean means changing to a plant-based diet, and replacing many of your unhealthy fats with olive oil and other foods that have “good” forms of fat. Cutting back on red meat and getting your protein elsewhere is also a great way for you to lose weight and protect against cardiovascular diseases. The high fiber levels will speed the metabolism and lower cholesterol levels, while also preventing inflammation throughout the body. [4]

Ultimate Weight Loss Diet Plan for Men

For losing weight, a good diet plan for men is the TLC Diet or the Weight Watchers Diet.

TLC Diet

This diet focuses on lowering cholesterol by increasing fruit and vegetable intake, as well as grains, lean protein sources, and low-fat dairy. Monounsaturated fats also play a key role, as they help lower “bad” cholesterol levels. [5]

Weight Watchers Diet

By following a strict dietary meal plan, you can enjoy the foods you love in smaller portions that are carefully measured out to keep you on track to fulfill your dietary goals. [6]

Nutrition Tips Burn more Fat

If you want to burn more fat, you need to follow some basic guidelines, including increasing your exercise, never skipping breakfast, shifting towards a protein-heavy diet, drinking enough water, getting more sleep and eating spicy foods.


Any diet plan for men only works to a point, but physical activity and exercise is required for effective fat burning and weight loss. You should get 30 minutes of physical activity at least 5 days a week, but if you want faster results, and a better calorie deficit for weight loss, you should be exercising 4-5 hours per week. [7]


If you eat more protein, it generally means eating fewer carbohydrates, which is good for weight loss. Protein is composed of amino acids and can help aid muscle growth, whereas simple carbohydrates are rapidly depleted sources of energy, the excess of which is deposited in the body as fat. [8]


Staying hydrated is critical for any health endeavor, particularly if you are increasing your levels of physical activity. Water is the most fundamental element of the human body, and many body functions cannot operate without it. Water is also an excellent part of a diet plan for men because it can help satiate hunger, which will prevent unhealthy snacking between meals and overeating. [9]


Starting your day with a healthy, high-fiber breakfast is an excellent start to your nutritional goals. This will kick your metabolism into gear early in your day, while also energizing you and preventing hunger pangs in the mid-morning. Oatmeal, Greek yogurt, fruit, and nuts are great components of a balanced breakfast. [10]

Sleep Habits

Without rest, the body’s normal functions begin to break down, and when your body is exhausted, it can’t properly metabolize energy. If you are struggling to hit your weight loss goals or shed that layer of fat, it may be because you aren’t giving your body the necessary time to recuperate, build muscle, and repair itself. [11]

Spicy Foods

Spicy foods are well known to jump-start the metabolism and are also packed with beneficial antioxidants and minerals. For people who don’t like a bit of heat in their food, this can be a tough dietary addition, but the benefits are well worth the need for an extra glass of milk. [12] Protection Status
About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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