Gym routine? Check. Favorite protein shake? Found. Best hair products? Stocked. Meal prep for this week? Still working on it. Here’s the thing, no matter how well you take care of your physique, it’s the foods you eat – and the ones you skip – that matter the most for men’s health.
Since you’ve already mastered the gym and the grooming routine, let’s do our best to start learning the art of cooking for our better self.
Truth is, no matter how many expert tips you follow about exercise and supplements, without the right diet for your body, you’re not helping yourself. This week, make a conscious effort to look at the foods you eat and do your best to change it to match what you should and shouldn’t eat instead.
What to Eat vs. What to Avoid
Before you head over to our video that shows a week of recipes designed to promote men’s health, take a look at the foods you should aim to stock, versus the foods you should avoid or get rid of to improve your health.
Here’s a quick breakdown of the foods you should be eating MORE of:
- Fatty fish – salmon, sardines, tuna, and trout
- Berries – strawberries, blackberries, and raspberries
- Whole grains – wheat, oats, and rye
- Fermented foods – sauerkraut, kimchi, and kombucha
- Dark vegetables – spinach, kale, and collard greens
- Nuts and seeds – sunflower, almonds, and Brazil nuts
Then, here’s what you should be eating LESS of:
- Junk food – French fries, cookies, and sugary baked goods
- Canned soups
- Fatty meats – red meat, hot dogs, and processed meats
- Fast food burgers
Foods for Men’s Health
When it comes to food, men can choose wisely to make sure everything they add to their system is healthy and improving an area of their health. Here’s a list of all foods, and what they help with, to make sure your meal prep plans are designed to help you achieve the GR8EST version of yourself.
For Erectile Dysfunction – Brazil nuts, coffee, spinach, and watermelon
For Heart Health – wild salmon, flax seeds, beans and legumes, and walnuts
For Preventing Diabetes – brown rice, watercress, broccoli, and guava
For Body Goals – eggs, quinoa, almonds, chocolate milk, and grapefruit
For Boosted Immunity – kefir, chili peppers, sweet potatoes, and kale
A Week of Recipes for Men’s Health
Now that you have the basics let’s get started with this easy to follow a meal plan.
Yes, breakfast is important. Men who skip breakfast have a 27% higher risk of having a heart attack or dying from heart disease than men who don’t, according to the American Heart Association.
So to make sure you don’t skip breakfast, we brought you the Ultimate Breakfast Avocado BLT recipe.
By mid-morning, your stomach is probably already looking for a snack. Instead of reaching for the snacks cabinet at work, or your second or third cup of coffee, try snacking on berries.
Bring from home a small container of mixed red berries. This should be enough to get you through to lunch.
Hopefully, you don’t eat by your desk for this one. Men tend to gravitate towards red meat lunches. It’s time to break away from that cycle and try eating more fatty fish and lean white meats instead.
Try this slow-roasted salmon recipe with citrus and chili for a fiery lunch that will make you believe you’re sitting at a 5-star restaurant. This recipe yields 6 servings, so it will be enough for the week.
Again, do your best to avoid that snack cabinet filled with unhealthy snacks. Instead, bring with you a container of mixed nuts. A handful should be more than enough.
Finish the day with a nutrient-packed dinner. The dark leafy greens in this pork and bok choy recipe are loaded with antioxidants to help your body build a stronger immune system. As an added bonus, add some sauerkraut or kimchi to take this recipe to a whole new healthy level that also boosts probiotics to restore your gut health.
Ready to cook?