Meal Plan For Every Guy

Meal Plan For Every Guy

Guys get ripped for being kitchen novices, but these pillars of nutrition can elevate you to pro status.

If you’re going to bulk up, lose fat, or stay healthy, you’ll also need a goal-specific meal plan to get results. We’ve created templates to help you do all three, along with guidelines to help you track the calories, carbs, protein, and fat you should be shooting for each day.

Stock your fridge and pantry with the foods outlined in our grocery lists to whip up delicious, nutritious meals all year. To get you started, we’ve also included sample recipes, plus plenty of options to swap in for added variety. This is your one-stop shop for what and how to eat in the new year.

The composition of your meals will be determined by your goals and the timing of your weight training. The meals in our New Year’s plan are divided into two categories: those with starchy carbs and those without.

Grocery List

You’ll need to eat more starchy carbs and fewer fats before and after workouts to promote energy and muscle growth. If you’re training to pack on size, you’ll eat like this more frequently. And when you’re hours removed from a workout, you’ll limit starches and increase fats, which will keep you on track to meet your fat-loss goals. For meals containing starchy carbohydrates, your meal options include:

Starches: Brown rice, quinoa, yams, potatoes, oats, whole-wheat pastas, bread, cereals, wraps

Protein: Protein powders, egg whites, whole eggs (sparingly), white meat, white fish, Greek yogurt

Fruits/Vegetables/Legumes: Tropical fruits, green/fibrous vegetables, beans

Oils: Use sparingly; think teaspoons, not tablespoons

For meals not containing starchy carbohydrates, your options are:

Protein: Protein powders, eggs, white meat, red meat, oily fish or white fish, Greek yogurt

Fruits/Vegetables/Legumes: Berries, green/fibrous, beans (sparingly)

Oils/Fats: Tablespoons, not teaspoons. Avocados, nuts/seeds, coconut oil, canola mayonnaise, full-fat cheeses

Note: Where “Post-Workout Nutrition” is used, it can refer to a shake containing fast-digesting carbohydrates or a meal that contains them.


  1. Eat Six Times A Day: Fuel your body with multiple small meals and snacks each day to keep your blood-sugar levels under control and your metabolism steady and to stimulate the production of new muscle.
  2. Limit Processed Foods: Whether it comes in a box, a carton, or a bag, if it’s got a label or brand name, it’s likely highly processed and not worth eating. Remove these high-calorie, nutrient-poor foods from your life and you’ll be much more likely to stick to your New Year’s resolutions.
  3. Stay Hydrated: Drink water and calorie-free beverages to keep your performance in the gym at its peak. Avoid sugar-laden drinks that will fatten your waistline and sabotage your body’s antioxidant defense systems.
  4. Strategic Carbs: Carbs come in two forms—starchy, faster-acting options such as rice, bread, and pasta, which raise blood sugar quickly; and non-starchy carbs such as fruits, vegetables, and whole grains, which are higher in fiber and raise blood sugar gradually. Non-starchy carbs are rarely a problem. Enjoy them! The timing of when you eat starchy carbs, on the other hand, is key to getting and maintaining a lean and muscular body. Eat them either first thing in the morning or directly after your workouts and your body is more likely to use them to help refuel your energy reserves.
  5. Lean Protein: Give your body a protein infusion every couple of hours to maximize muscle growth while stimulating the release of fat-burning hormones. The best sources include lean beef, chicken, fish, lower-fat dairy foods, and soy. While whole foods should always be your first choice, a quality protein powder can be used in conjunction with your diet to make sure you meet your protein macros each day. Consider adding a wheyprotein or two between meals, and use slow-digesting casein protein to fuel your gains at night while you sleep.

The Beginner Meal Plan

Target: 2,500 calories, 218 g carbs, 218 g protein, 83 g 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.


  • 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 Options

Meal 1

                          Greek Yogurt                                                                                         11/2 cups

                          Raspberries                                                                                            1/2 cup

                          Granola(Vanilla Almond Crunch Bear Naked Granola.)                     1/3 cup

                           Eggs(Omega-3 Eggs)                                                                             3

  • Raspberry Alternate Options: 5 sliced strawberries, 1/2 cup blueberries, 2/3 cup blackberries, or 1 tbsp raisins
  • Granola Alternate Options: 1/3 cup Ezekiel Cinnamon Raisin cereal, 1/3 cup rolled oats, 3/4 cup Fiber One cereal, or 2/3 cup Kashi Organic Cinnamon Harvest


                                   Meal 2: Double Chocolate Cherry Smoothie

                              Protein Powder(Chocolate)                                                             2 scoops

                              Coconut Milk                                                                                     1/4 cup

                               Cherries                                                                                            3/4 cup

                                Flaxseeds                                                                                        1 tbsp

                                Cocoa Powder                                                                                1 tbsp

                                Ice                                                                                                    3-4 cubes

                                Water                                                                                                2-3 cups

  • Coconut Milk Alternate Options: 2 tbsp chopped walnuts
  • Cherries Alternate Options: 1 cup blackberries

                                Meal 3: Bibb Lettuce Burger

                       Lettuce                                                                                        2 leaves

                       Ground Beef(95% lean)                                                              8 oz.

                        Tomato                                                                                        2 slices

                         Red Onion                                                                                   2 slices

                         Ketchup                                                                                      1 tbsp

                         Mayonnaise(Canola mayonnaise)                                            1 tbsp

                         Green Beans                                                                               3 cups

                                 Meal 4: Post-Workout Nutrition

                          Protein Bar(Recovery shake.)                                                     1 serving

              Meal 5: Shrimp With Spinach Salad & Brown Rice

                             Shrimp                                                                                          6  oz.

                             Brown Rice                                                                                   1/4 cup

                             Spinach                                                                                         4 cups

                             Feta Cheese                                                                                  1/4 cup

                             Bell Pepper(Red)                                                                           1/2

                             Olive Oil(Extra virgin)                                                                    2 tbsp

                          The Skinny Guy Muscle-Gain Plan

Target: approx. 3,000 calories, 300 g carbs, 225 g protein, 100 g fat

Forging new muscle requires a menu that is high in both carbs and calories. But remember, going on a muscle-building diet is not an excuse for eating everything in sight. Instead, you’ll eat just enough high-quality, nutrient-dense carbs when your body needs them most—around your workouts. Note that the plan here is for a guy who trains in the afternoon. If your sessions are in the morning, simply rearrange it so you’re eating the starchy meals before and right after your workout and then avoid starchy carbs later in the day.


  • 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
  • Meal 6: Contains starchy carbs

Sample Options

                 Meal 1: Cheesy Scrambled Eggs with Scallions


                                 Eggs(Omega-3 eggs)                                                                   3

                                 Egg Whites                                                                                    4

                                 Cheese(Cheddar)                                                                          1/4 cup

                                  Scallions                                                                                        2

                                  Ezekiel Bread                                                                                 2 slices

                                   Apple                                                                                             1

  • Egg Whites Alternate Options: 2 slices turkey bacon, 2 small chicken sausages, 2 slices Canadian bacon, or 1/4 cup canned salmon
  • Scallions Alternate Options: 2 tbsp salsa, 1/4 cup diced onions, or 2 tbsp diced sun-dried tomatoes

                          Meal 2: Blueberry Almond Smoothie

                            Protein Powder(Vanilla)                                                             2 scoops

                             Blueberries                                                                                1 cup

                             Almonds                                                                                     1 oz.

                              Almond Milk(Vanilla)                                                                1 cup

                              Water                                                                                         1 cup

                               Ice                                                                                             3-4 cubes

  • Blueberries Alternate Option: 3/4 cup frozen mango chunks

                    Meal 3: Steak with Tomato Bean Salad


                            Steak(Grilled flank steak)                                                                6 oz.

                            Tomato                                                                                             1

                            Cucumber(Diced)                                                                             1/2

                            Chickpeas                                                                                        1 cup

                           Olive Oil                                                                                            1 tbsp          


                               Meal 4: Post-Workout Nutrition

                                    Protein Powder                                                                         1 serving

                            Meal 5: Chicken with Quinoa Salad

                                           Chicken                                                                                    6 oz.

                                           Quinoa                                                                                     1/3 cup

                                            Walnuts                                                                                    2 tbsp

                                            Craisins                                                                                    2 tbsp

  • Chicken Breast Alternate Options: 6 oz pork tenderloin, 5 oz Buffalo rib eye, or 5 oz top round beef
  • Quinoa Alternate Options: 1/3 cup couscous, 1/4 cup brown rice, or 1/4 cup wild rice

                       Meal 6: Yams and Parmesan White Fish

                                   Tilapia                                                                                6 oz.

                                   Parmesan Cheese                                                             2 tbsp

                                   Yams                                                                                  2 medium

                                   Butter                                                                                 1 tbsp

                                    Broccoli                                                                             1 cup

  • Tilapia Alternate Options: 5 oz tuna steak, 7 oz cod, or 6 oz shrimp
  • Yams Alternate Options: 1/3 cup Amaranth, 1/3 cup wheat berries, or 1/3 cup pearl barley

                               The Get-Lean Meal Plan

Target: 2000 calories, 150 g carbs, 150 g protein, 88 g fat

To accelerate your weight loss, limit starchy carbs to the period directly after weight training. This plan places a heavy emphasis on leafy greens and veggies for the remainder of the day—a practical way to cut both calories and carbs. You’ll be eating more fat, as well, to switch your body from using carbs to fats as its main source of energy (an insider trick for torching fat but not muscle).


  • Meal 1: Few carbs, if any
  • 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 Options

                                    Meal 1: Spinach Omelet

                                       Eggs                                                                                   3

                                       Cheese(Pepper jack)                                                        1 slice

                                       Spinach(Baby spinach)                                                     1 cup

                                       Peach                                                                                   1

                                    Meal 2: Chocolate Nut Shake

                                         Protein Powder(Chocolate)                                                    1 scoop

                                         Chocolate Milk(Chocolate)                                                      2 cups

                                         Peanut Butter(Chocolate)                                                        2 tbsp

                                         Chia Seeds(Chocolate)                                                            1 tbsp

                                         Ice(Chocolate)                                                                       2-3 cubes



                   Meal 2 Alternative: Strawberry Cream Smoothie

                                      Protein Powder(Vanilla)                                                    1 scoop

                                      Flaxseeds                                                                         1 tbsp

                                      Strawberries                                                                       6

                                      Yogurt                                                                                 3/4 cup

                 Meal 3: Grilled Steak With Avocado-Tomato Salad

                                      Steak(Top round)                                                                  4 oz.

                                       Avocado                                                                               1/2

                                        Tomato                                                                                   1

  • Alternate Salad Option 1: Broccoli slaw mix 3 cup and coleslaw dressing 2 tbsp
  • Alternate Salad Option 2: Toasted edamame 1/2 cup, diced dried tomatoes 2 tbsp, and extra virgin olive oil 2 tbsp

                                  Meal 4: Post-Workout Nutrition

                                           Protein Powder                                                        1 serving

                           Meal 5: Flax Pasta With Hearty Sauce

                         Chicken(Cubed boneless chicken breast.)                                          3 oz.

                         Pasta(Whole-wheat flax penne pasta.)                                                1 oz.

                          Mushrooms(Sliced)                                                                             1 cup

                          Broccoli(Florets)                                                                                   2 cups

                          Marinara Sauce                                                                                    1/2 cup

                          Olive Oil(Extra virgin)                                                                            1 tbsp

  • Chicken Alternate Options: 3 oz 95% lean ground beef, 3 oz yellowfin tuna, 5 oz clams, or 3 oz clod roast
  • Mushrooms Alternate Options: 3 stalks asparagus, 1 cup chopped baby spinach, 3 baby zucchini, or 1 diced plum tomato
  • Broccoli Alternate Options: 2 cups cubed eggplant, 1 diced yellow pepper or summer squash, or 1 diced carrot + 1 diced stalk of celery


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