Meal Plans for staying fit in your ‘40s (Men)
7-Day Fitness Meal Plan for Men in Their 40s
This 7-day rotating meal plan is designed for busy men in their 40s who want to stay fit, maintain muscle mass, and protect long-term health. Each recipe is quick, nutrient-dense, and focused on heart health, recovery, and sustained energy.
Day 1
Breakfast
Veggie omelet (3 eggs, spinach, mushrooms) + whole grain toast
Calories: 400 | Protein: 30g | Carbs: 25g | Fats: 20g
Snack 1
Greek yogurt (200g) with almonds
Calories: 250 | Protein: 20g | Carbs: 15g | Fats: 12g
Lunch
Grilled salmon (150g) with quinoa & broccoli
Calories: 550 | Protein: 40g | Carbs: 35g | Fats: 25g
Snack 2
Apple with peanut butter
Calories: 180 | Protein: 4g | Carbs: 22g | Fats: 9g
Dinner
Chicken stir-fry with brown rice
Calories: 500 | Protein: 42g | Carbs: 40g | Fats: 16g
Evening
Warm milk with cinnamon
Calories: 120 | Protein: 8g | Carbs: 12g | Fats: 4g
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Day 2
Breakfast
Protein smoothie (banana, whey, oats, almond butter)
Calories: 450 | Protein: 35g | Carbs: 40g | Fats: 15g
Snack 1
Boiled eggs (2) with carrot sticks
Calories: 150 | Protein: 12g | Carbs: 5g | Fats: 8g
Lunch
Turkey wrap with avocado & salad greens
Calories: 500 | Protein: 38g | Carbs: 40g | Fats: 18g
Snack 2
Handful of mixed nuts (30g)
Calories: 180 | Protein: 6g | Carbs: 8g | Fats: 14g
Dinner
Grilled steak with roasted vegetables
Calories: 600 | Protein: 45g | Carbs: 25g | Fats: 30g
Evening
Herbal tea
Calories: 10 | Protein: 0g | Carbs: 0g | Fats: 0g
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Day 3
Breakfast
Overnight oats with whey protein, chia seeds & berries
Calories: 420 | Protein: 30g | Carbs: 50g | Fats: 12g
Snack 1
Cottage cheese with pineapple chunks
Calories: 200 | Protein: 20g | Carbs: 15g | Fats: 5g
Lunch
Tuna salad with mixed greens & olive oil dressing
Calories: 450 | Protein: 38g | Carbs: 20g | Fats: 22g
Snack 2
Banana with almond butter
Calories: 200 | Protein: 6g | Carbs: 25g | Fats: 9g
Dinner
Baked cod with lentils & spinach
Calories: 520 | Protein: 42g | Carbs: 35g | Fats: 18g
Evening
Protein shake
Calories: 180 | Protein: 25g | Carbs: 8g | Fats: 3g
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Day 4
Breakfast
Scrambled eggs (3) with avocado toast
Calories: 430 | Protein: 28g | Carbs: 30g | Fats: 22g
Snack 1
Protein bar
Calories: 220 | Protein: 20g | Carbs: 18g | Fats: 8g
Lunch
Chicken quinoa bowl with roasted peppers & zucchini
Calories: 480 | Protein: 40g | Carbs: 40g | Fats: 15g
Snack 2
Greek yogurt with walnuts
Calories: 250 | Protein: 20g | Carbs: 12g | Fats: 15g
Dinner
Lamb chops with sweet potato & green beans
Calories: 600 | Protein: 45g | Carbs: 35g | Fats: 28g
Evening
Herbal tea with lemon
Calories: 5 | Protein: 0g | Carbs: 0g | Fats: 0g
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Day 5
Breakfast
Protein pancakes with blueberries & honey
Calories: 450 | Protein: 30g | Carbs: 55g | Fats: 12g
Snack 1
Hard boiled eggs (2) + apple
Calories: 200 | Protein: 14g | Carbs: 18g | Fats: 8g
Lunch
Grilled salmon salad with avocado & spinach
Calories: 480 | Protein: 38g | Carbs: 22g | Fats: 20g
Snack 2
Trail mix (nuts & dried fruit)
Calories: 220 | Protein: 8g | Carbs: 20g | Fats: 14g
Dinner
Turkey chili with beans
Calories: 520 | Protein: 42g | Carbs: 40g | Fats: 18g
Evening
Warm milk
Calories: 120 | Protein: 8g | Carbs: 12g | Fats: 4g
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Day 6
Breakfast
Greek yogurt parfait with granola & berries
Calories: 400 | Protein: 28g | Carbs: 45g | Fats: 12g
Snack 1
Protein shake + banana
Calories: 300 | Protein: 32g | Carbs: 28g | Fats: 6g
Lunch
Chicken & brown rice with broccoli
Calories: 500 | Protein: 42g | Carbs: 45g | Fats: 15g
Snack 2
Celery sticks with peanut butter
Calories: 180 | Protein: 6g | Carbs: 10g | Fats: 12g
Dinner
Shrimp stir-fry with vegetables & noodles
Calories: 520 | Protein: 40g | Carbs: 50g | Fats: 16g
Evening
Herbal tea
Calories: 5 | Protein: 0g | Carbs: 0g | Fats: 0g
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Day 7
Breakfast
Breakfast burrito (eggs, turkey, peppers, whole grain wrap)
Calories: 460 | Protein: 32g | Carbs: 40g | Fats: 18g
Snack 1
Cottage cheese with berries
Calories: 200 | Protein: 20g | Carbs: 15g | Fats: 5g
Lunch
Grilled chicken pasta with tomato sauce & spinach
Calories: 550 | Protein: 42g | Carbs: 55g | Fats: 18g
Snack 2
Mixed nuts (30g)
Calories: 180 | Protein: 6g | Carbs: 8g | Fats: 14g
Dinner
Baked salmon with roasted broccoli & quinoa
Calories: 540 | Protein: 42g | Carbs: 40g | Fats: 20g
Evening
Protein shake
Calories: 180 | Protein: 25g | Carbs: 8g | Fats: 3g
To make things easier below is a weekly shopping list you can use to prepare the meals:
Proteins:
- Eggs (2 dozen)
- Chicken breast (2kg)
- Salmon (1.5kg)
- Turkey (1kg)
- Steak (600g)
- Cod (600g)
- Shrimp (600g)
- Greek yogurt (2kg)
- Cottage cheese (500g)
- Whey protein
- Protein bars
Carbs:
- Quinoa (1.2kg)
- Brown rice (1.5kg)
- Whole grain bread (1 loaf)
- Oats (700g)
- Sweet potatoes (7)
- Pasta (500g)
Vegetables:
- Spinach, Mushrooms, Broccoli, Carrots, Zucchini, Green beans, Mixed peppers
Fruits:
- Apples, Bananas, Berries, Pineapple
Fats:
- Almonds, Peanut butter, Olive oil, Walnuts, Almond butter, Trail mix
Bon Appetite!
