The 7 Day Meal Plan for Busy Men (With Shopping List)
Healthy eating fails when it is complicated. This plan keeps it simple: a short shopping list, repeat meals and about 30 g of protein at breakfast, lunch and dinner.
It is not a diet. There is no calorie counting and no banned foods. Adjust portions to your appetite and activity.
How the plan works
- Three meals and one snack a day
- Protein at every meal
- Half the plate vegetables or fruit
- Leftovers on purpose, so you cook less
The plan
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Mon | Spinach and feta scramble, toast | Chicken, rice, big salad | Baked salmon, beet and arugula salad | Greek yogurt |
| Tue | Oats, berries, pumpkin seeds | Tuna and lentil bowl | Beef and greens bowl | Apple and nuts |
| Wed | 3 egg omelet with tomato | Leftover beef bowl | Chicken, roast potatoes, broccoli | Greek yogurt |
| Thu | Yogurt, berries, honey | Salmon salad wrap | Lentil and vegetable stew | Dark chocolate |
| Fri | Spinach and feta scramble | Chicken, quinoa, greens | Pan seared fish, beets, salad | Nuts |
| Sat | Eggs, avocado, toast | Beef, rice, vegetables | Homemade burgers, sweet potato | Pomegranate smoothie |
| Sun | Oats, banana, peanut butter | Big salad with tuna and eggs | Roast chicken, vegetables | Herbal tea |
Shopping list for the week
- Protein: 18 eggs, 2 salmon fillets, 600 g chicken breast, 400 g lean beef, 500 g Greek yogurt, 2 cans tuna
- Plants: spinach, arugula, kale, broccoli, tomatoes, cooked beets, berries, apples, bananas, avocados, lemons, garlic
- Pantry: olive oil, rice, oats, potatoes, whole grain bread, lentils, quinoa, wraps, honey
- Extras: pumpkin seeds, nuts, feta, dark chocolate, herbal tea
Print it or save it to your phone. For a full list with checkboxes see The Healthy Grocery List for Men.
Sunday prep, 60 minutes
- Cook a big pot of rice and a pot of lentils
- Roast a tray of vegetables
- Boil 8 eggs
- Cook the chicken or beef you need for Monday to Wednesday
- Wash and chop salad ingredients
The full routine is in Sunday Meal Prep for Beginners.
How to adjust it
- Train a lot? Add a carb portion like rice, potatoes or fruit, and a bigger protein serving.
- Eat less meat? Swap with lentils, tofu, eggs and fish.
- Want to lose fat? Keep protein high, reduce the carb portion and drink water.
- Cooking for two? Double the quantities.
Protein per day
The plan gives roughly 110 to 140 g of protein a day with the standard portions. Use the protein calculator to see your own target.
This plan is general and not a medical diet. If you have allergies, diabetes, kidney disease or other conditions, check with your doctor or a dietitian.
Frequently asked questions
Can I repeat the same week?
Yes. Repeating meals is the secret to consistency. Change the vegetables and sauces for variety.
What if I hate cooking?
Use the shortcuts: canned tuna, pre cooked lentils, frozen vegetables and rotisserie chicken.
How much does it cost?
The ingredients are mostly staples and are usually cheaper than takeaway. Costs vary by country.
