The best healthy-eating meal plan for guys who want to get in shape

Adjust your eating habits and get in the habit of success with these tips.

IF YOU’RE JUST starting to work out in the gym or getting back on your nutrition grind, odds are good you need some guidance.

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.
Baseline recommended daily macros: 2,500 calories, 218g carbs, 218g protein, 83g fat

The daily meal plan for guys new to working out

• Meal 1: Contains starchy carbs
• Meal 2: Few carbs, if any
• Meal 3: Few carbs, if any
• Meal 4: Contains starchy carbs (post-workout nutrition)
• Meal 5: Contains starchy carbs

Sample meal options for beginners

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 cupFiber One cereal, or 2/3 cup Kashi Organic Cinnamon Harvest)
– 3 omega-3 eggs

Meal 2: Double chocolate cherry smoothie
– 2 scoops chocolate protein 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 flaxseed meal (switch out for 1 tbsp chia seeds)
– 1 tbsp cocoa powder
– 3–4 ice cubes
– 2–3 cups water

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