7 day men's health menu plan

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]

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