No doubt, men face unique challenges when they are decided to achieve any goal of health, including weight loss, weight gain, muscle building, and much more! Men consume ‘manly’ portions of hearty foods when they are at restaurants and other social settings.
According to optimistic studies, the nutritional requirements for men are completely different from women. If you are looking for a balanced diet and some best recipes ideas to achieve health goals, then you are at the right place!
Give a read to this article to know about the different types of foods that you have to consume within specific proportions. Before stick, with these nutritional needs, you should have to track your proper calorie intake with the ease of accurate and healthy weight loss planner. Visit calculator-online.net, to get efficient and simple weight loss calculator; this handy tool shows your proper calorie needs daily.
Reference Intakes (RI):
According to WHO, nutritional needs are depending on different factors concerning your sex, size, age, and activity levels. So, it is immensely important to consult with health care expert and stick with the above.
Reference Intakes – For Men:
These are the daily amounts that men need to consume daily to achieve health goals!
- Energy (kcal) – 2500
- Protein (g) – 55
- Carbohydrates (g) – 120
- Sugar (g) – 120
- Fat (g) – 95
- Saturates (g) – 30
- Salt (g) – 6
Read on to know about the simple and balanced diet plan for men:
Balanced Diet Plan For Men:
Let’s Start!
Breakfast:
You have to start your day with an adequate amount of protein, if you do exercise, then consuming protein will help promote muscle recovery and repair.
Here are Few protein breakfast recipes that keep you healthy:
Scrambled Omelette Toast Topper:
The Things You Need:
- Eggs
- Crème Fraîche
- Cheddar (Grated)
- Small Bunch Chive (Snipped)
- Spring Onion
- Oil
- Cherry Tomatoes (Halved)
- Crusty Bread (Toasted)
What You Have to Do:
- You have to beat together 2 eggs, 1 tbsp of crème fraîche, 25g cheddar cheese grated and few chives with a little seasoning. Then, you have to soften 1 spring onion for a few minutes. After that, you ought to add 3-4 tomatoes and warm through, and then there is a need to pour in the egg mixture. Once done, then you have to cook it over a low heat stirring until eggs are just set. Pile over toast.
Flash-fried smoked salmon & egg bagel:
The Things You Need:
- Split bagel
- Creamed Horseradish
- Mayonnaise
- Smoked Salmon
- An Egg
- Garlic Clove
What You Have to Do:
- First, you have to toast 1 half of a split bagel, and then stir 1 tsp of creamed horseradish into 1 tbsp of mayonnaise. Once done, then you have added a large slice of smoked salmon in a non-stick frying pan, and allow it to cook for a few seconds on each side until it turns opaque
- Once done, then you ought to spread one side of the bagel with the mayo and top with the salmon. Then, you have to splash some oil in the pan and fry 1 egg. Then, wait for a few seconds, and add 1 thinly sliced garlic clove. Finally, put the egg on top of the salmon, and season with the garlic
Mid-Morning Snack:
Consuming healthy food is imperatively important for balancing energy levels. And, you have to make healthy snacks that work great for you and satisfy your energy needs.
Here are some energy giving snacks that satisfy your energy needs.
Peanut butter & banana on toast:
The Things You Need:
- Granary Bread
- Banana
- Cinnamon
- Crunchy Peanut Butter
What You Have to Do:
- First, you have to toast 2 slices of granary bread and make slices of 1 small banana. Then, you have to layer a banana on one single slice of toast and dust with ½ tsp of cinnamon. Once done, then you ought to spread the second slice with 1 tbsp of crunchy peanut butter. Finally, sandwich the two together and consume it
Turkey & avocado toast:
The Things You Need:
- Avocado
- Lime Juice
- Ciabatta Bread
- Turkey, Slices
What You Have to Do:
- You have to halve and stone 1 avocado and put it out into a bowl. Then, there is a need to squeeze it in the juice of ½ lime, season, and then take a fork to mash roughly. After that, you have to toast the 2-3 small slices ciabatta bread, spread with mashed avocado, top with 100g turkey slices, with a pinch of ground black pepper
Lunch:
Make your lunch healthier by consuming enough amounts of lean protein and starchy carbs. Here are some protein and carb healthy lunch recipes that might work for you!
Open mackerel sandwich with fennel slaw
The Things You Need:
- Rye Bread
- Soft Cheese
- Smoked Peppered Mackerel
- Fennel Bulb
- Red Onion
- Caper
- Lemon, Wedges
- Extra-Virgin Olive Oil
- Bunch Chives Snipped
What You Have to Do:
- You have to toast 2 long slices of rye bread until it turns crisp, then you have to spread over4 tbsp of soft cheese. Once done, then you ought to divide 2 fillets hot smoked peppered mackerel about 150g/5½oz (skinny and flaked) between the toasts
- Then, get a small empty bowl, mix the 1 fennel bulb, ½ small red onions, 1 lemon juice, and some seasoning. Then, there is a need to spoon over the fish toast, with ½ wedges for squeezing over
Open turkey BLT:
The Things You Need:
- Turkey
- Smoked Streaky Bacon
- Melting Cheese
- Loaf Ciabatta
- Mayonnaise
- Tomato, Sliced
- Avocado
- Lettuce Leaves
What You Have to Do:
- First, you have to heat the grill to high, then lay the 2 turkey steaks about 140g/5oz each on a large baking tray and allows them to grill maximum for 3 minutes on each side. Then, you have to set the 4 rashers smoked streaky bacon aside and top the turkey steaks with the 2 slices of cheese. Once done, then you have to put the half a loaf ciabatta slices next to the turkey in the pan and allow them both to the grill
- You have spread the toast with the 2 tbsp of mayonnaise and then top with the cheesy turkey steaks, 1 medium tomato, ½ avocado, 4 lettuce leaves, and bacon
Mid-afternoon:
At mid-afternoon, folks often like to consume salty and savoury foods. It sound amazing; you have to consume spiced nuts, seeds, and savoury popcorn, or enjoy lower fat cream cheese on crackers.
Here are some healthy Savoury afternoon snacks that keep you energized:
Spicy seed mix:
The Things You Need:
- Mixed Seed (Sunflower, Pumpkin, Linseed)
- Rapeseed Oil
- Ras-el-Hanout
- Low-Sodium Salt
- Salt Soy Sauce
- Agave Syrup
- Pinch of Cayenne
What You Have to Do:
- First, you ought to preheat the oven to 160C/140 fan/ Gas mark 3
- Once done, take empty container, then you ought to add 250g mixed seed (sunflower, pumpkin, linseed), 1 tsp of rapeseed oil, 1 tsp of ras-el-hanout, ¼ tsp of low-sodium salt, 1 tsp of 1 tsp reduced salt soy sauce, 1 tsp of agave syrup and a pinch of cayenne mix them very well and spread this mixture onto a baking sheet. Then, allow it to cook for maximum for 15 to 20 minutes until the mixture turns dry and golden. You just have to stir once during cooking. Keep in mind, allow this mixture to cool and store in a sealed container maximum for up to 3 weeks
Dinner:
You have to fill half your plate with a variety of colourful vegetables or salad. Here are some delicious and mouthwatering dinner recipes for you, apart from taste; it is highly beneficial for men health.
Thai salmon noodles:
The Things You Need:
- Egg or Rice Noodles
- Olive Oil
- Thai Red Curry Paste
- Onions, Chopped
- Sweet Potato, Cubed
- Vegetable or Chicken Stock
- Skimmed Milk
- Skinless Salmon Fillets
- Bunch Coriander – Roughly Chopped
What You Have to Do:
- You have to cook the noodles by following the pack instructions, rinse and drain. Then, you have to heat 1 tsp oil in a deep saucepan, and fry 2-3 tsp Thai red curry paste maximum for a minute until fragrant. Then, you have to add 2 spring onions, reserving 1 tbsp, 1 sweet potato, 200ml chicken or vegetable stock, and 100 ml skimmed milk. Once done, then allow them to boil and simmer maximum for 5 minutes until the potato is tender. Then, you have to 2 skinless salmon fillets and cook for maximum 2 minutes, and stir ½ small bunch coriander
- You Have to Divide them between 4 bowls and spoon over the salmon and sauce. Finally, sprinkle over the remaining coriander and spring onions
- Your meal is ready!
Well, the above are recommended a balanced diet plan for men that keep them healthy and full fill their daily nutritional needs. Stick with the above recipes to get effective results – Good Luck!
