Good food for men must provide plenty of energy, good nutrition and have low levels of unnecessary fat and processing chemicals. We also want food with plenty of protein to help grow bigger muscles. Sometimes it is hard to pick healthy food for a quick meal, so here we provide a list of the top 30 foods for men, sharing 10 breakfasts, 10 lunches and 10 dinner foods. Foods inspired by living in the UK, so some options may seem odd.
Top 10 breakfast foods
- Free range eggs – Eggs are super healthy. They are packed with protein and the yolk is full of vitamins and healthy fat too. Scrambled, boiled and poached eggs are the healthiest options.
- Lean bacon – Yes, bacon! Bacon, when lean, is healthy. Organic bacon is best as it is lower in nitrates. Packed with protein too.
- Wholemeal muffins – While they are not for those following a low-carb cutting diet, wholemeal muffins are a great source of energy and are low in fat.
- Manuka honey – Not just any honey, but Manuka honey. Now sold in most supermarkets, this honey has some super immune boosting properties. Helps you to recover faster.
- Seeded bagels – Another one that will make the primal dieters breakout in the nervous sweat, these high-fiber, protein enriched bagels are delicious. Energy with some healthy seeds thrown in for good measure.
- Protein flapjacks – Not just any flapjacks, but protein enriched flapjacks which contain around 10g of protein. Made by Trek (UK).
- Baked beans – The staple of students, they are an excellent source of fiber, protein and tomato sauce. An excellent meal!
- Pure porridge oats – If you are going to have cereal for breakfast, have oats. Low GI, healthy and tastier than wheat based cereals. Also higher in protein and low fat. For a cold cereal with some seeds and nuts, got for muesli.
- Greek Yogurt – Greek Yogurt is not just for women! Some brands are zero fat and contain around 10% protein per 100 Calorie pot. Great start to the day.
- Peanut butter – Ideally choose a now added sugar & fat, organic, crunchy one which will be packed with protein and relatively low in salt and fat.
Top 10 lunchtime foods
- Coconut water – The latest craze for fitness fans, coconut water is excellent to rehydrate. Full of electrolytes, makes a great recovery drink (and also a good choice of you are suffering badly with holiday tum – I speak from experience!).
- Thin crust pizza – Yes, pizza can be healthy. Get a thin crust pizza with cheese and chicken topping. Lower carbs, lower fat, lower salt. Don’t eat all of it yourself.
- Wholemeal bread with seeds – If you are going to eat bread get a wholemeal loaf, ideally with seeds. Extra goodness plus some energy.
- Cooked chicken – One of my favorite lunch snacks is cooked chicken from the supermarket. Either drumsticks or thighs, this makes an excellent snack that is full of goodness, protein and energy.
- Tinned tuna – Tuna is one of the healthiest fish, packed with protein and healthy oils and fats it makes a great snack. Tuna mayo is a popular choice for fitness enthusiasts who are looking to gain some muscle.
- Tomatoes – Toms are great for men. A good source of vitamin C and they have anti-oxidant properties which help to ward off prostate cancer, which is a major cancer killer among men.
- Tomato soup – For the same reason that tomatoes are good you should also eat tomato soup. A meal in itself too. Go for organic, ideally a fresher one.
- Hummus – Made from chickpeas and olive oil, hummus is full of protein and healthy oils. For something more interesting have hummus with spices, olives or roast peppers.
- Olives – More than just a party snack, olives are healthy and a great accompaniment to any meal. Low in sugars, a little protein and some fat. Get raw olives if possible as these contain more of their nutrients.
- Lean burgers – A good home made burger, made from lean mince and lightly seasoned is a great meal for men, Avoid the fast food restaurants and make your own.
Top 10 dinner foods
- Organic minced beef – See our note on burgers above. Make a chilli-con-carne, beef stew or cottage pie. Minced beef is an excellent source of protein with around 27 grams of protein per 100 g. Plus it contains creatine too.
- Lean pork – pork is another excellent meat, and contains protein and a little more creatine than beef. Ideal for stir-fry.
- Sausages – Yes, sausages are processed meat, yes they contain more fat than lean pork and beef. But they taste good, and in moderation they are not too bad! 16 grams of protein per 100 g. Sausages from free range pigs is best.
- Roast chicken – A whole roast chicken, what more does a man need? 27% protein, low in fat. Free range are lower in fat, and therefore higher in protein, and tastier too.
- Lamb curry – Lamb, an often overlooked meat. Tasty, rich and full of protein. Curry is delicious, and rogan josh is made with extra tomatoes to keep your prostate happy and healthy.
- Garlic – Garlic is healthy. See our page on ginger and garlic. Can be added to just about any meal – stewed, roasted, fried or eaten raw.
- Peas – Peas please! The humble garden pea, small green balls of goodness. Frozen peas are full of nutrients too and only take a few minutes to cook. And they are pulses, they contain protein.
- Sweet potatoes – Delicious and a great source of energy. Popular with bodybuilders. Sweet potatoes vs white potatoes – sweet wins! Low GI, meaning slow release energy and your blood sugar levels do not rise too rapidly, this avoiding fat gain.
- Broccoli – One of the so-called superfoods. But whatever you call it, it is full of natural goodness.
- Pasta with green pesto – Pesto made form basil, olive oil and pine nuts is a healthy and delicious and great with pasta. Easy and quick to make and tasty too.
So, there you are. 30 fantastic food ideas. You have no excuse for not fueling your body with healthy food. We included some of these foods on our article about how to lose weight – but that is only a starting point. Keep learning, keep improving your health.