7 day men's health meal plan

Free 7-day meal plan especially prepared by our expert nutritionists!

Too many of the men in our lives are overweight, tired, stressed, and just not getting the best out of life. Here are some ideas for nutritious meals to help keep them healthy. Make them yourself, encourage him to make them, or make them together!

Each day of the plan includes nutritious plant proteins with at least 5 servings of vegetables and legumes/beans and at least 2 servings of fruit. The plan is best served with 8 glasses of water each day, limited alcohol and daily exercise.

Download a PDF copy to print for your fridge!

Monday
Breakfast	Dan Churchill’s super start smoothie
Morning snack	2 slices of mixed grain fruit bread 1 piece of fruit
Lunch	Wholemeal falafel salad wrap: Fill wholemeal wrap bread with baby spinach, falafel, capsicum, grated carrot, cottage cheese and avocado
Afternoon snack	1 nut muesli bar Carrot sticks dipped in hummus or cottage cheese
Dinner	Vegetarian pad thai

Tuesday
Breakfast	1 cup cooked porridge, make with reduced fat milk or milk alternative 1 apple, sliced 150g plain unsweetened yoghurt 1 small handful of seeds/nuts of choice
Morning snack	4-6 wholegrain crackers. Topping option: hummus, low-fat feta cheese, rocket and cucumber
Lunch	Leftover Vegetarian pad thai
Afternoon snack	Banana smoothie: 1 banana, 1 cup soy milk, 2 tsp honey, 1 tsp vanilla essence
Dinner	Zucchini and corn frittata Serve with steamed vegetables - try peas, beans, carrots and broccoli

Wednesday
Breakfast	2-3 Weet-Bix wheat biscuits 1 cup reduced fat milk or milk alternative ½ cup canned fruit (in juice) 1 small handful of seeds/nuts of choice
Morning snack	Toasted cheese and mushroom sandwich: 2 slices wholegrain bread, add baby spinach, mushroom and cheese, and toast
Lunch	Greek salad: Combine mixed lettuce, cucumber, red onion, olives, low fat feta cheese and four-bean mix. Serve with a toasted wholemeal pita bread
Afternoon snack	1 piece of fresh fruit 2 rice cakes Topping option: avocado, baby spinach and capsicum
Dinner	Creamy garlic and leek risotto

Thursday
Breakfast	½ cup natural muesli ½ cup reduced fat milk or milk alternative ½ cup stewed fruit 150g plain unsweetened yoghurt
Morning snack	Celery sticks dipped in hummus or cottage cheese
Lunch	Wholegrain sweet chilli sandwich: 2 slices wholegrain bread, fill with rocket, cucumber, mung beans, tomato, cottage cheese and sweet chilli sauce
Afternoon snack	Peanut Butter and banana wholegrain bread sandwich
Dinner	Rocket and macadamia pesto pasta Serve with roasted vegetables like sweet potato (kumara), capsicum and red onion

Friday
Breakfast	Weet-Bix and peanut butter power combo
Morning snack	Berry oat smoothie: 250g mixed frozen berries, 1 banana, 2 ½ cups almond coconut milk, ¼ cup rolled oats, 1 tbs linseed meal
Lunch	Salad, lentil and hummus pita pocket: wholemeal pita bread filled with baby spinach, canned lentils (drained), grated carrot, cucumber, red onion, semi-dried tomato and hummus
Afternoon snack	Hawaiian pizza muffins
Dinner	Chickpea pilaf with spinach
Saturday
Breakfast	2 slices of wholegrain toast ½ cup baked beans 1 poached egg ½ cup spinach leaves ½ fresh tomato, sliced
Morning snack	Fruit and nut loaf 1 piece of fresh fruit
Lunch	Roast vegetable salad: baby spinach leaves, baked kumara (sliced), baked pumpkin (sliced), baked beetroot (sliced), low fat feta cheese and walnuts
Afternoon snack	½ cup frozen fruit 150g plain unsweetened yoghurt
Dinner	Roast tomato soup, serve with wholegrain bread/bun
Sunday
Breakfast	2 wholemeal English muffins 1 poached egg ½ cup sauteed mushrooms ½ cup spinach leaves ½ fresh tomato, sliced
Morning snack	Date bran muffin 1 piece of fresh fruit
Lunch	Leftover Roast tomato soup served with wholegrain bread/bun
Afternoon snack	Apple almond crumble serve with plain unsweetened yoghurt
Dinner	Homemade Burger [serve on a toasted wholegrain bun with Lentil patties, lettuce, red onion, semi-dried tomato, beetroot, low-fat feta cheese and fruit chutney]