8 Best Weight Loss Meal Plans for Men
With so many diets out there, finding a safe and effective weight loss meal plan for men can be a challenge. Many plans are difficult to follow, complicated, and time-consuming. Some are even unhealthy or overly restrictive.
Men also have slightly different nutritional needs than women, on average.
They may require higher amounts of calories, protein, and fiber per day, depending on factors like their size, age, and activity level. Furthermore, men are more likely to accumulate visceral fat than women.
This is a type of fat stored in the abdominal cavity that may be linked to a higher risk of type 2 diabetes, high blood pressure, and high triglyceride levels.
Fortunately, there are plenty of meal plans that men can follow to promote long-lasting, sustainable weight loss.
The meal plans featured in this article were selected based on the following criteria:
- Sustainable: These meal plans are not overly restrictive and you can follow them for extended periods of time.
- Effective: They are based on research and can help support weight loss.
- Nutritionally balanced: These meal plans are well-rounded and provide all the necessary nutrients.
- Simple: All these plans are clear and easy to follow.
It's important to note that although this article focuses on meal plans for men, people of all genders could benefit from them.
The one you choose should depend on your personal needs and preferences.
Here are 8 of the best weight loss meal plans for men:
Our Picks
1. Best overall: WW (Weight Watchers)
WW, formerly known as Weight Watchers, is one of the most popular weight loss programs on the planet.
It uses a points-based system and assigns foods a certain number of points based on their nutritional value.
The program gives users a daily points budget based on their weight, height, and activity level.
Because followers of WW don't have to eliminate any foods, it can be a great option for men looking to lose weight without giving up their favorites.
It can also help promote long-term, sustainable weight loss by encouraging healthy habits and improving your relationship with food.
The service does not sell or deliver food. Instead, the company offers several weight loss support plans, including options with additional support from WW coaches and the WW community.
All plans also include access to the WW app, which includes meal planning tools, guided workouts, and food and activity tracking.
2. Best meal kit: Sunbasket
Sunbasket provides meal kits with pre-portioned ingredients and easy-to-follow recipes for you to make healthy, flavorful meals at home. They're designed to help you save time on cooking.
Sunbasket offers plans for a wide range of eating patterns, including options suitable for low-carb, gluten-free, diabetes-friendly, vegetarian, pescatarian, and paleo diets.
You can choose meals from the full menu to create your own custom plan each week.
The service also offers a selection of premade entrées you can simply reheat and enjoy.
These could be a great choice for those who are short on time throughout the week.
Plus, you can view detailed nutritional information for each item on the menu. This will help you find low-calorie, high-protein options to support long-term weight loss.
3. Best prepared meals: Factor
Factor is a meal delivery service that provides a variety of nutritious, fully prepared dishes that are ready to enjoy in minutes.
You can order bundles with 4–18 meals per week, all of which are individually portioned and delivered fresh.
Items that are low-calorie, low-carb, high protein, vegetarian, and keto-friendly are labeled on the menu to help you find options that work for you.
You can also order add-on items each week to round out your diet, including snacks, wellness shots, healthy desserts, and protein packs.
Factor provides all subscribers with a free 20-minute nutrition consult. You can also pay for nutrition coaching packages to help you reach your weight loss goals.
4. Best plant-forward: the flexitarian diet
The flexitarian diet is a plant-based eating pattern that emphasizes whole, plant-based foods, like fruits, vegetables, whole grains, nuts, seeds, and legumes. It is not linked to a particular company.
Unlike vegan or vegetarian diets, the flexitarian diet doesn't completely eliminate animal products.
It allows you to enjoy meat, fish, and poultry in moderation. This makes it a good option for men looking for a flexible and easy way to increase their intake of nutritious plant-based foods without giving up meat altogether.
Not only can a well-rounded, plant-based diet be beneficial for weight loss, but it may also help protect against chronic conditions, including cancer, heart disease, and type 2 diabetes.
What's more, decreasing your intake of animal products could also reduce your carbon footprint to support sustainability.
"Mostly Plants: 101 Delicious Flexitarian Recipes from the Pollan Family" is one reference book you could follow to start a flexitarian diet.
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5. Best high protein: the paleo diet
The Paleolithic diet or paleo diet is a high-protein, low-carb diet that is based on the eating patterns of early humans during the Paleolithic era.
The plan emphasizes nutrient-dense whole foods, including meat, seafood, fruits, and vegetables.
On the other hand, the diet does not include artificial sweeteners, processed foods, legumes, dairy, and grains.
The paleo diet is clear-cut, easy to follow, and effective for weight loss, which might be appealing to people who prefer a weight loss meal plan for men without complicated rules and restrictions.
It's also doesn't require you to purchase pricey meal plans, snacks, or supplements, making it a good choice for those on a budget. "Practical Paleo" by Diane Sanfilippo is one reference book you could follow to start this diet.
6. Best low carb: the South Beach Diet
The South Beach Diet is a popular eating plan that is low in carbs but rich in protein and heart-healthy fats. It's divided into three phases, each of which has its own set of specific guidelines to follow.
However, all three phases limit certain types of alcohol, saturated fats, and foods high in carbs and refined sugar.
The South Beach Diet can be a good option for men seeking a structured program with clear guidelines to kick-start weight loss.
It also provides recommendations for maintaining weight loss once you've reached your goals, which can help ensure long-term success.
You can choose to follow the diet yourself using the guidelines in the book. However, the company also offers weekly delivery of premade meals, including entrées, snacks, and shakes.
These may be a quick and convenient alternative to cooking.
7. Best personal coaching: Jenny Craig
Jenny Craig is a commercial diet plan that provides pre-made meals and snacks designed to simplify weight loss. Although many people consider Jenny Craig a weight loss meal plan for women, the company caters to men as well.
The service tailors its recommendations to your age, gender (option of male or female), and activity level.
They also offer multiple subscription options, which differ in cost and the number of meals provided. The highest cost plan, Rapid Results Max, includes personal coaching with a Jenny Craig consultant for individual guidance to help keep you on track toward your goals.
All plans also include access to the Jenny Craig mobile app, which allows you to record your food intake and activity, track your progress, and connect with your consultant.
8. Best app: Noom
Noom is a virtual health app that can help you make long-lasting changes to your diet and lifestyle to support weight loss and improve overall health.
When you're signing up, Noom collects information about your goals, food preferences, and activity level to create a personalized plan tailored to your needs.
For this reason, it may be a great choice for those hoping to build healthy habits rather than seeking a quick fix for weight loss.
It also provides access to additional support to increase accountability, including a group coach, support group, and goal specialist.
The app also includes resources, such as a recipe library, food log, weight and activity tracker, and educational articles to help you make healthy choices.
How to choose the best weight loss meal plan for men
There are several things you should consider when determining which weight loss meal plan for men is right for you.
- Your preferences: Do you prefer a structured approach with clear guidelines, or something more flexible?
- Effort and time commitment: Some plans require more cooking and meal prep than others. Consider your lifestyle and schedule.
- Dietary restrictions and preferences: Choose a plan that accommodates any allergies or food preferences you have.
- Sustainability: Opt for a plan you can realistically stick with for the long term.
The bottom line
There are plenty of weight loss meal plans for men available, each with unique benefits and drawbacks.
Choosing the best one depends on your personal preferences, lifestyle, and health goals. Consider the following factors when making your decision:
Your individual needs: Do you require specific calorie or macronutrient levels? Do you have any dietary restrictions or preferences?
Your schedule and cooking skills: Are you comfortable with meal prep and cooking, or do you prefer prepared meals or meal kits?
Your motivation and support: Does the plan offer guidance and accountability? Do you prefer a structured approach or more flexibility?
Your budget: Can you afford the cost of the plan, including food, subscriptions, or coaching?
Remember: Consistency is key to successful weight loss. Choose a plan you can realistically stick with for the long term. Don't be afraid to try different options until you find one that works for you.
Beyond the Meal Plan:
While a dedicated meal plan can be a great starting point, sustainable weight loss requires more than just food choices.
Here are some additional tips to keep in mind:
Stay active: Exercise regularly to burn calories and build muscle. Aim for at least 150 minutes of moderate-intensity exercise per week.
Get enough sleep: When you're sleep-deprived, your body produces more hormones that promote hunger and fat storage.
Manage stress: Stress can also lead to unhealthy eating habits. Find healthy ways to manage stress, such as meditation or yoga.
Listen to your body: Pay attention to your hunger and fullness cues. Don't eat until you're stuffed, and don't starve yourself.
Make small changes: Don't try to overhaul your entire lifestyle overnight. Start with small, manageable changes that you can gradually build upon.
By focusing on overall health and well-being, you can achieve sustainable weight loss and improve your quality of life in the long run.
Remember, it's not just about the numbers on the scale; it's about feeling your best and living a healthy, fulfilling life.
