Yes, we know that Homer Simpson once said that you don't win friends with salad, but grilling vegetables can lead to a healthier life, more energy, and fewer chronic disease risks.

Certain meats are OK, but make sure to add some veggies, too! They're great on their own or as a replacement for processed meats.

Knowing which healthy grilling vegetables to add to summer menus is the key to maintaining optimal health for you and your entire family.

Check out the list below to find out which vegetables are good for the grill and how to grill them to perfection!

Got to have meat? Have you considered organ meats? Find out why they're so beneficial and how to make them delicious!

Our 11 Favorite Recipes for Grilling Vegetables

1. Grilled Corn on the Cob

Corn on the cob makes the perfect grilling vegetable recipe for just about any occasion.

It's an excellent side dish when you grill chicken, fish, or any other protein-rich main course.

Corn on the cob is fiber-rich and loaded with vitamins and minerals.

Try this grilling vegetables recipe for corn on the cob:

Ingredients

• 10 ears of corn on the cob with the husks
• 1/4 cup of olive oil
• 1 1/4 teaspoons of salt

Instructions

• Remove the heavy outer corn husks and pull back the inner husks.
• Remove the silks, rinse the corn, and dry it with a paper towel.
• Tie the inner husks together but leave the ears exposed.
• Brush the corn with olive oil and sprinkle it with salt.
• Place the corn on your grill and let the tied husks hang over the edge.
• Grill the corn (covered under the grill lid) over medium-high heat for about 20 minutes. Turn the corn about every 5 minutes or so while it's cooking.
• Serve and enjoy with friends and family!

Servings: 10

2. Grilled Portabella Mushrooms

Instead of picking steak during your next summertime cookout, choose grilled portabella mushroom caps instead!

Season these protein-rich veggies as you do with your favorite grilled meats.

Try the following flavorful, grilled portabella mushroom recipe:

Ingredients

• 4 large portabella mushrooms with the stems and gills removed
• 1/4 cup of balsamic vinegar
• 1 tablespoon of low-sodium soy sauce
• 1 tablespoon of olive oil
• 1 tablespoon of fresh rosemary (or 1/2 teaspoon of dried rosemary)
• 1 teaspoon of garlic powder
• 1/2 teaspoon of black pepper
• 1/8 teaspoon of cayenne pepper
• Canola or vegetable oil for grilling

Instructions

• Whisk together the vinegar, soy sauce, olive oil, garlic powder, rosemary, cayenne, and black pepper in a shallow baking dish.
• Add the mushrooms, let them soak for 5 minutes, and turn them over to soak for at least 5 more minutes (up to 30 minutes total).
• Heat your grill to medium heat.
• Brush the grill with oil to prevent the mushrooms from sticking.
• Remove the mushrooms from the bowl and reserve the marinade for basting.
• Grill the mushrooms for 3-4 minutes on each side until they turn deep golden brown.
• Brush the remaining marinade over the mushrooms while they're on the grill.
• Remove the mushrooms from the grill, let them cool, and serve them with avocado slices, other vegetables of your choice, or your favorite side dish.

Servings: 4

3. Grilled Eggplant

Grilled eggplant makes an excellent alternative to hot dogs, brats, and other highly processed grilled meats.

While not as high in protein as meat, these grilling vegetables are still a good source of protein, fiber, vitamins, and minerals.

Try this simple, but flavorful, grilled eggplant recipe:

Ingredients

• 2 medium eggplant
• 1 clove of minced garlic
• 1/4 cup of olive oil
• 1/2 teaspoon of Italian seasoning
• Salt and pepper to taste

Instructions

Instructions

• Slice the eggplant into 3/4-inch-thick slices
• Combine the garlic, Italian seasoning, and olive oil in a small bowl.
• Brush the eggplant with the mixture and season it with salt and pepper.
• Grill the eggplant over medium-high heat for about 4-5 minutes per side until it's tender.
• Serve it with avocado if you'd like and your favorite side dish!

Servings: 6

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4. Grilled Asparagus

What better way to enjoy nutritious asparagus than by grilling it during your next summertime cookout?

Try this tasty grilled asparagus recipe your family and friends will ask for time and time again.

Ingredients

• 2 pounds of asparagus, trimmed
• Olive oil
• 1 tablespoon of chopped garlic
• Salt and pepper to taste

Instructions

• Heat your grill to medium heat and oil the grill grates.
• Place the asparagus on a baking sheet and add the garlic. Season it with salt and pepper.
• Drizzle the asparagus with olive oil and toss to coat.
• Place the asparagus in a grill basket or directly on your grill.
• Cook it until it's lightly charred and tender (about 5 minutes).
• Serve the asparagus with grilled chicken, fish, portabella mushrooms, or eggplant, and another side dish if you'd like!

Servings: 6

5. Grilled Bell Peppers

Change up your typical grilling vegetables routine by choosing a grilled bell peppers recipe this summer season.

Or, combine bell peppers with additional veggies of your choice for kabob grilling!

Pepper Ingredients

• 5 bell peppers, cut into strips
• 1 1/2 tablespoons of olive oil
• 1/4 teaspoon of pepper
• 1/4 teaspoon of salt

Marinade Ingredients

• 2 tablespoons of olive oil
• 2 tablespoons of balsamic vinegar
• 1 garlic clove, minced
• 1 teaspoon of Dijon mustard
• 1 teaspoon of fresh thyme
• 1/4 teaspoon of pepper
• 1/4 teaspoon of salt

Instructions

• Preheat your grill to medium-high heat.
• Put the peppers in a medium-sized bowl and add salt, pepper, and olive oil.
• Toss the peppers to coat them with olive oil.
• Grill the peppers for 4-5 minutes on each side until grill marks appear and they reach the desirable doneness.
• Prepare the marinade in a medium bowl by mixing together the balsamic vinegar, mustard, olive oil, thyme, garlic, pepper, and salt. Set the mixture aside.
• Toss the grilled peppers in your marinade and let them soak in it for about 15 minutes.
• Top the peppers with extra thyme if you'd like, serve, and enjoy!

Servings: 4

6. Grilled Zucchini

Zucchini is a nutritious, non-starchy vegetable that takes on the flavor of its marinade.

Add this nutritious grilled zucchini recipe to any healthy meal plan, or string it on kabobs before cooking it.

It's a simple recipe everyone in your family will love.

Ingredients

• 1 pound of zucchini, cut into lengthwise quarters
• 2 tablespoons of olive oil
• 2 tablespoons of fresh chopped parsley
• 1 tablespoon of lemon juice
• 1 teaspoon of Italian seasoning
• 1 teaspoon of minced garlic
• 1/2 teaspoon of salt
• 1/4 teaspoon of pepper
• Lemon wedges for serving

Instructions

• Mix together the lemon juice, olive oil, salt, pepper, garlic, and Italian seasoning in a large bowl.
• Add the zucchini and toss to coat it.
• Cover and refrigerate the mixture for 20 minutes up to 2 hours.
• Preheat your grill to medium-high heat.
• Add the zucchini to your gill in a single layer.
• Cook it for 3-4 minutes on each side until it's tender and brown.
• Season the zucchini with additional salt and pepper if you'd like.
• Remove it from the grill, let it cool, and enjoy!
• Serve the zucchini with lemon wedges and parsley if you'd like to.

Servings: 4

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7. Grilled Beets

Beets are packed with essential vitamins, minerals, fiber, and disease-fighting components.

Studies show that beets may even help improve athletic performance.

Consider the following grilled beets recipe for your next summertime social gathering.

Ingredients

• 4 medium-sized beets, cleaned and sliced
• 1 tablespoon of olive oil
• Salt to taste

Instructions

• Heat your grill to medium-high.
• Place the beets in a bowl with olive oil and toss to coat them.
• Sprinkle the beets lightly with salt.
• Place them on your grill and cover them.
• Cook the beets for about 8-10 minutes.
• Turn them over and cook for an additional 8-10 minutes until they're tender.
• Remove the beets from the grill and let them cool.
• Top the beets with walnut or hazelnut oil, chopped nuts, or feta cheese if you'd like!

Servings: 6

8. Grilled Brussels Sprouts

Brussels sprouts are a source of protein, and they're loaded with fiber and essential micronutrients.

Add this savory, flavorful grilled Brussels sprouts recipe to any nutritious summertime menu.

Ingredients

• 12 small to medium Brussels sprouts
• 1 and 1/2 tablespoons of olive oil
• 1 teaspoon of onion powder
• 1 teaspoon of garlic powder
• 1 teaspoon of celery salt
• 1 teaspoon of salt
• 3/4 teaspoon of black pepper
• 1 tablespoon of grated Parmesan cheese (optional)

Instructions

• Clean the Brussels sprouts.
• Boil the sprouts in salted water for about 5 minutes (but no longer).
• Drain the sprouts and drizzle them with olive oil.
• Toss the mixture in a bowl with salt, onion powder, garlic powder, celery salt, and pepper.
• Make sure the Brussels sprouts are well-coated with the mixture.
• Place them on a hot grill, turning the sprouts every few minutes for a total of 12 minutes.
• Remove the sprouts from the grill and place them back in the bowl with the seasonings.
• Sprinkle the Brussels sprouts with Parmesan cheese if you'd like, serve, and enjoy!

Servings: 2

9. Grilled Cauliflower

When choosing healthy grilling vegetables, consider this grilled cauliflower recipe.

You can even substitute broccoli for cauliflower if you'd like!

Ingredients

• 1 large head of cauliflower
• 2 tablespoons of olive oil
• 2 tablespoons of fresh chopped chives
• 1 teaspoon of chili powder
• 1/2 of a lemon

Instructions

• Heat your grill to medium-high heat.
• Cut the cauliflower into florets and wash them.
• Toss the cauliflower with olive oil, chili powder, and salt in a large bowl.
• Transfer the cauliflower to your grill and close the lid.
• After 15 minutes, flip the florets over using tongs so they brown evenly.
• Grill the cauliflower for another 10-15 minutes before removing them from the heat.
• Squeeze lemon juice over the cauliflower, serve, and enjoy!

Servings: 4

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10. Grilled Mixed Vegetables

Instead of choosing just one grilled vegetable as your side dish, try this grilled mixed vegetable recipe to offer a variety of nutritious veggies and give dinner guests options.

Ingredients

• 2 pounds of assorted vegetables, cut into 2-inch pieces (consider asparagus, red onions, mushrooms, bell peppers, yellow squash, and baby carrots).
• 5 tablespoons of olive oil
• 2 tablespoons of lemon juice
• Lemon wedges for serving (optional)
• 1/4 cup of chopped parsley leaves
• 1 1/2 teaspoons of minced garlic
• 1 1/2 teaspoons of dried Italian seasoning
• 1 teaspoon of salt
• 1/4 teaspoon of pepper

Instructions

• In a large bowl, combine the lemon juice, olive oil, pepper, salt, minced garlic, and Italian seasoning. Mix well.
• Add the vegetables to your bowl and toss to coat them in the mixture.
• Cover and refrigerate the veggies for a least 20 minutes up to 2 hours.
• Preheat your grill to medium-high heat.
• Add the carrots first and cook them for 3-4 minutes.
• Add the rest of the vegetables to your grill and cook them for 3-5 minutes per side until they're tender and browned.
• Remove the veggies from the grill and serve them with lemon wedges and parsley if you'd like!

Servings: 6

11. Sweet Potato Black Bean Burgers

Combine multiple vegetables into one patty by grilling black bean burgers in place of traditional hamburgers.

Doing so can lower your risk of heart disease, cancer, and other chronic conditions.

Consider the following sweet potato black bean burger recipe for your next grilling event!

Ingredients

• 1 1/2 pounds of sweet potatoes, sliced
• 1 cup of cooked quinoa
• 1 cup of rolled oats
• 2 cups of cooked black beans
• 1/2 small red onion, diced
• 1/2 cup of chopped cilantro leaves
• 2 teaspoons of cumin powder
• 1 teaspoon of chili powder
• 1 teaspoon of smoked hot paprika
• 1/2 teaspoon of cayenne powder
• 1/2 teaspoon of salt

Instructions

• Roast sliced sweet potatoes on a baking sheet for about 30-40 minutes at 400 degrees Fahrenheit.
• Remove the skin from the sweet potatoes and chop them.
• Cook the quinoa. Rinse it and combine it with 2/3 cups of water in a small saucepan. Bring the water to a boil then cover the mixture, simmer it for 15 minutes, and remove it from the heat to cool (still covered) for about 5 minutes. Drain off any excess water and set the quinoa aside.
• Use a food processor to grind up the oats.
• In a large mixing bowl, combine the sweet potatoes, quinoa, onion, black beans, cumin, cilantro, chili powder, paprika, salt, and cayenne pepper.
• Use a potato masher to mash the mixture.
• Stir in the oats and mix well.
• Cover and refrigerate the mixture.
• Shape the veggie burgers into patties and brush them with oil if you'd like.
• Cook them on your grill over medium heat for about 3-5 minutes on each side.
• Serve the burgers with a lettuce wrap, whole-grain hamburger buns, avocados, or tomatoes!

Servings: 8

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Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on grilling vegetables.

Air fryers are countertop convection ovens that come in various shapes and sizes. They can cook food to mimic the taste of deep-frying but in a healthier way.

Air fryers are gaining popularity because they use hot air and little to no oil to “fry” foods without the extra fat and calories.

You can cook almost any dish in an air fryer; pick the foods and recipes that match your and your family's preferences. Get creative and reap the many benefits that healthy air fryer recipes offer!

Keep reading to learn all about air fryers and our 10 favorite healthy air fryer recipes that the whole family will love.

Learn how to eat healthy on a budget with these cost-effective tips and eating strategies!

How Do Air Fryers Work?

Air fryers cook healthy foods using a fat and heating mechanism. Hot air rushes around the food you're cooking, and rapid air circulation makes the food crisp like deep frying (but without excessive amounts of oil).

Air fryers differ slightly, depending on which type and model you choose. Some are basic convection ovens, while others come with all the extras, including the ability to dehydrate food.

The right choice for you depends on your budget and preferences. As with any kitchen gadget, air fryers have pros and potential cons.

Pros

Air fryers offer a healthier alternative to traditional fryers, as they cook foods with a deep-fried flavor and consistency but without the extra calories. Many healthy air fryer recipes are simple and fast to prepare, which makes healthy food prep as convenient as ever!

Cons

While air fryers offer numerous benefits for healthy food prep, they have limited capacity, so you may have to air fry foods in batches when preparing meals for a large group. And, depending on the type of air fryer you get, some are pricey. Many range in cost from $100-$200.

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• Improve your mindset & Discipline
• Effective Workouts for Men 40+
• Daily Accountability & Coaching

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Foods You Can Cook with Air Fryers

Surprisingly enough, you can cook various foods in air fryers – even some you may not have thought about! You can even prepare various vegetables using healthy air fryer recipes, but skip the leafy greens as they don't cook well. Good things to try in your air fryer include:

• Meats
• Chicken
• Turkey
• Fish
• Seafood
• Eggs
• Falafel
• Avocados
• Sweet potatoes
• Pickles
• Cauliflower
• Brussels sprouts
• Carrots
• Broccoli
• Corn on the cob
• Eggplant
• Asparagus
• Bell peppers
• Other vegetables
• Muffins
• French toast
• Tortellini

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How To Use an Air Fryer

Using an air fryer is simple. Complete the following steps to cook healthy foods to perfection!

Place Food in the Air Fryer Basket

The first step in using your air fryer is placing the food you're cooking in the basket. Air fryers can often hold up to 10 quarts, depending on the make and model of your fryer. Add in 1-2 teaspoons of oil if you'd like the food to taste crispier. Extra light olive oil, avocado oil, peanut oil, sesame oil, and numerous other oils are excellent options for air fryers.

Set the Temperature and Time

Depending on the type of food you cook and the recipes you choose, set the temperature on your air fryer using a cooking chart or recipe instructions.

Air Fry Your Food

Cook healthy air fryer recipes according to recipe instructions. You may have to flip food over during cooking to allow it to crisp evenly or when cooking large amounts of food in batches.

Clean the Air Fryer

The last step in the air-frying process is to clean your air fryer so it's ready for the next use!

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Healthy Air Fryer Recipes

Use the healthy air fryer recipes below to make nutritious, delicious meals for your friends and family!

Air Fryer Cauliflower

Try this simple, flavorful air fryer cauliflower recipe as a tasty side dish!

Ingredients

• 1 small cauliflower head cut into florets
• 1 tablespoon of olive oil
• 1/4 teaspoon of ground turmeric
• 1/2 teaspoon of smoked paprika
• 1/2 teaspoon of salt
• 1/4 teaspoon of black pepper

Instructions

• Drizzle cauliflower florets with oil and toss them with paprika, turmeric, salt, and pepper until well-coated.
• Roast the cauliflower in your air fryer at 390 degrees Fahrenheit for about 15 minutes, flipping the florets every 3 minutes.
• Remove the cauliflower from the air fryer basket, serve, and enjoy with family and friends!

Servings: 4

Air Fryer Garlic Brussels Sprouts

This Brussels sprouts recipe is bursting with flavor, tasting as delicious as it is nutritious! Brussels sprouts contain fiber, vitamins, minerals, and other essential nutrients.

Ingredients

• 1 pound of Brussels sprouts, trimmed and halved
• 3 tablespoons of extra-virgin olive oil
• 1/4 teaspoon of salt
• 2 garlic cloves, sliced
• 1/4 cup of balsamic vinegar
• 1 teaspoon of fresh lime juice (plus more for serving)
• 1/2 teaspoon of soy sauce

Instructions

• Heat your air fryer to 400 degrees Fahrenheit.
• Place the Brussels sprouts in your air fryer basket.
• Drizzle them with one tablespoon of oil plus salt.
• Cook the mixture for about 15 minutes, shaking the basket or stirring the Brussels sprouts halfway through.
• Sprinkle the sprouts with garlic and air-fry until the garlic is golden brown (about 2-4 minutes).
• In a small saucepan, bring the vinegar to a simmer. Simmer it until thick and syrupy (about 2-3 minutes), adjusting the heat to avoid burning it.
• Remove it from the heat and whisk in 2 tablespoons of oil, soy sauce, and lime juice.
• Transfer the Brussels sprouts to a platter and drizzle them with balsamic dressing. Add additional lime juice to taste if you'd like.
• Serve and enjoy!

Servings: 3-4

Air Fryer Salmon

Consider this easy, air fryer salmon recipe for lunch, dinner, or any occasion! Your air fryer can perfect the doneness of the salmon and enhance its flavor.

Ingredients

• 2 salmon fillets (about 1-1/2-inch thick)
• 2 teaspoons of avocado oil or olive oil
• 2 teaspoons of paprika
• Salt and pepper
• Lemon wedges

Instructions

• Remove bones from the salmon and let it sit on your counter for about an hour.
• Rub each fillet with oil and season it with salt, pepper, and paprika.
• Place the fillets in the basket in your air fryer.
• Cook them at 390 degrees Fahrenheit for about 7 minutes (for a 1-1/2-inch-thick fillet).
• Open the basket and check the fillets with a fork to ensure they reach the desired doneness.
• Serve with lemon wedges, and enjoy!

Servings: 2

Air Fryer Whole Chicken

Try this air fryer whole chicken recipe to make the main course prep a breeze!

Ingredients

• 5-pound whole chicken with giblets removed
• 2 tablespoons of avocado oil
• 1 tablespoon of salt
• 1 teaspoon of black pepper
• 1 teaspoon of garlic powder
• 1 teaspoon of smoked paprika
• 1/2 teaspoon of dried basil
• 1/2 teaspoon of dried oregano
• 1/2 teaspoon of dried thyme

Instructions

• Combine all seasonings with oil to make a paste and spread it over the chicken.
• Spray your air fryer with cooking spray.
• Place the chicken in the air fryer basket (breast side down) and cook it at 360 degrees Fahrenheit for 50 minutes.
• Flip the chicken over and cook for 10 additional minutes.
• Make sure the chicken breast reaches an internal temperature of 165 degrees Fahrenheit.
• Carve, serve, and enjoy!

Servings: 6

Air Fryer Turkey Breast

Enjoy this juicy, mouth-watering air fryer turkey breast recipe during the holiday season or for any occasion!

Ingredients

• Cooking spray
• 3 pounds of boneless turkey breast
• 2 teaspoons of poultry seasoning
• 2 teaspoons of herbs de Provence
• 1 teaspoon of salt
• 1/4 teaspoon of pepper

Instructions

• Preheat your air fryer to 360 degrees Fahrenheit.
• Spray the air fryer basket or tray with cooking spray.
• Season the turkey breast on all sides and place it in the air fryer.
• Cook for 20 minutes, flip the turkey over, and cook for 30 minutes (until the internal temperature reaches 165 degrees Fahrenheit).
• Turn off the air fryer and remove the turkey.
• Allow it to rest for 10-15 minutes, slice the turkey, serve, and enjoy!

Servings: 6

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Air Fryer Sweet Potato Fries

Rather than traditional French fries, choose this air fryer sweet potato fries recipe to gain nutrients and decrease total calories!

Ingredients

• 2 medium sweet potatoes, peeled
• 2 teaspoons of olive oil
• 1/2 teaspoon of salt
• 1/4 teaspoon of garlic powder
• 1/4 teaspoon of paprika
• 1/8 teaspoon of black pepper

Instructions

• Preheat your air fryer to 380 degrees Fahrenheit.
• Peel the sweet potatoes and slice them into 1/4-inch-thick strips.
• Place the sweet potatoes in a large mixing bowl and toss them with oil, salt, paprika, garlic powder, and pepper.
• Cook them in 2-3 batches, depending on your air fryer basket size.
• Don't overcrowd the pan; cook the potato fries until crispy (about 12 minutes, turning them over halfway through).
• Serve the fries with your favorite dipping sauce, and enjoy!

Servings: 2

Air Fryer Falafel

Try this nutritious, Middle-Eastern air fryer falafel recipe as an appetizer or main dish. It's made with nutrient-dense chickpeas, onions, herbs, and spices!

Ingredients

• 15.5-ounce can of chickpeas, drained
• 1 small yellow onion, quartered
• 3 garlic cloves, chopped
• 1/3 cup of parsley, chopped
• 1/3 cup of cilantro, chopped
• 1/3 cup of scallions, chopped
• 1 teaspoon of cumin
• 1/2 teaspoon of salt
• 1/8 teaspoon of red pepper flakes
• 1 teaspoon of baking powder
• 4 tablespoons of all-purpose flour
• Olive oil spray
• Hummus, sliced tomatoes, sliced cucumbers, sliced red onion, pita, or tahini for serving (optional)

Instructions

• Dry the chickpeas on paper towels.
• Place the onions and garlic in a food processor. Add parsley, cilantro, scallions, red pepper flakes, salt, and cumin.
• Pulse the mixture until blended (about 30-60 seconds), and add the chickpeas. Pulse 2-3 times until just blended.
• Sprinkle in the flour and baking powder and pulse 2-3 more times.
• Transfer the mixture to a bowl, cover, and refrigerate it for 2-3 hours.
• Form the mixture into 12 bite-sized balls (add flour to your hands if the falafel gets too sticky).
• Preheat your air fryer to 350 degrees Fahrenheit.
• Spray the falafel with cooking oil.
• Cook the falafel balls for 14 minutes (in batches) until golden brown, turning them over halfway through.
• Let the falafel cool, serve, and enjoy!

Servings: 4

Air Fryer Cajun Shrimp Dinner

Try this simple air fryer Cajun shrimp dinner recipe to wow friends and family. It's a favorite healthy air fryer recipe for any occasion.

Ingredients

• 1 tablespoon of Cajun or Creole seasoning
• 24 (1 pound) peeled extra jumbo shrimp
• 6 ounces of cooked turkey sausage, sliced
• 1 medium zucchini, sliced into 1/4-inch half-moons
• 1 medium yellow squash, sliced into 1/4-inch half-moons
• 1 large red bell pepper, cut into 1-inch pieces
• 1/4 teaspoon of salt
• 2 tablespoons of olive oil

Instructions

• In a large bowl, combine the Cajun seasoning and shrimp. Toss to coat.
• Add the turkey sausage, zucchini, bell peppers, squash, and salt. Toss with oil.
• Preheat your air fryer to 400 degrees Fahrenheit.
• Transfer the shrimp and vegetables to the air fryer basket (in batches as needed). Cook the mixture for about 8 minutes, shaking the basket 2-3 times.
• Repeat with the remaining shrimp and veggies as needed.
• Serve and enjoy!

Servings: 4

Air Fryer Hard-Boiled Eggs

Rather than boiling eggs, try this simple air fryer hard-boiled eggs recipe!

Ingredients

• 4 large eggs
• Salt
• Black pepper

Instructions

• Place the eggs in your air fryer basket and cook them at 250 degrees Fahrenheit for 15-17 minutes (cooking times vary depending on the type of air fryer you use).
• Run the eggs under cold water and peel them.
• Serve with salt and pepper, and enjoy!

Servings: 4

Air Fryer Avocado Fries

Consider this air fryer avocado fries recipe, which is satiating and rich in heart-healthy fats, instead of French fries. Your entire family will love them!

Fries Ingredients

• 2 avocados, peeled and cut into 16 wedges
• 1 large egg, lightly beaten
• 3/4 cup of breadcrumbs (gluten-free if you prefer)
• 1 1/4 teaspoons of lime chili seasoning salt

Dipping Sauce Ingredients

• 1/4 cup of Greek Yogurt
• 3 tablespoons of light mayonnaise
• 2 teaspoons of fresh lime juice
• 1/2 teaspoon of lime chili seasoning salt
• 1/8 teaspoon of salt

Instructions

• Preheat your air fryer to 390 degrees Fahrenheit.
• Place the egg in a bowl.
• Combine the bread crumbs on a plate with 1 teaspoon of lime chili seasoning.
• Season the avocado slices with 1/4 teaspoon of lime chili seasoning.
• Dip each avocado in egg and then in the bread crumbs.
• Spray both sides of the avocado with oil and transfer each to your air fryer.
• Cook the avocados for 7-8 minutes, turning halfway through.
• In the meantime, stir the ingredients for your dipping sauce in a bowl.
• Serve the avocados with dipping sauce, and enjoy!

Servings: 4

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Men 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

 

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on healthy air fryer recipes.

Whatever shake you choose, numerous options exist.

But don't just gulp down anything!

Knowing exactly what you're consuming and not just focusing on the number of protein grams is the key to staying healthy, reducing your risk of weight gain, and maintaining or building lean mass.

Use the tips and tricks below to choose the best protein shakes for you!

How much protein do you really need? Calculate your daily protein intake here!

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Men)

As a busy guy, it’s challenging to stay consistent with healthy eating. That’s why we created SuperFuel… the delicious “all-in-one” nutrition shake for busy guys 40+ to give your body the protein + key nutrients you need for more energy, fat burning, and muscle building.

Click here to learn more about SuperFuel: the delicious “secret weapon” guys are using to feel energized 24/7 and finally stay consistent with healthy eating »

Protein Shake Ingredients

While protein shakes are generally healthy, some are better for you than others — especially when it comes to premade (ready-to-drink) protein drinks.

Some ingredients found in premade protein shakes, such as added sugar, artificial sweeteners, artificial colors, and other artificial ingredients, aren't great for your health.

Healthy Ingredients

• Whey, casein, milk, or egg protein
• Hemp, pea, rice, nut, or other plant proteins
• Water, milk, or unsweetened plant milk
• Tapioca flour, brown rice flour, and oat powder
• Coconut oil, sunflower oil, canola oil, or other plant oils
• Almonds, flax seeds, and other nuts and seeds
• Nut and seed butters
• Avocados
• Coconut or coconut powder
• Unsweetened cocoa powder
• Turmeric concentrate
• Vitamins
• Minerals
• Dark chocolate
• Bananas and other fruits
• Vegetables, vegetable juices, and veggie powders

Rather than consuming sugar or artificial sweeteners, consider adding a little bit of Stevia, erythritol, monk fruit, or honey to homemade shakes instead!

There is more to artificial sweeteners than meets the eye. Here's what you need to know!

Ingredients to Limit or Avoid

Because the following ingredients aren't as healthy for you, especially when consumed in excess, steer clear of them in protein shakes whenever possible.

• Sugar
• Cane sugar
• Sucrose
• High-fructose corn syrup
• Saccharin
• Acesulfame
• Aspartame
• Neotame
• Sucralose
• Brown sugar
• Molasses
• Artificial colors
• Artificial sweeteners
• Carrageenan gum
• Other artificial ingredients

If you prefer ready-to-drink protein shakes over homemade protein drinks, look for brands with less than 5 grams of added sugar per serving.

Learn how to stop sugar addiction and what sugar REALLY does to your body!

Healthy Premade Protein Shakes

When choosing premade protein shakes, consider those containing mainly whole foods as ingredients.

Examples of some of the healthiest premade protein shakes available include:

Organic Valley Protein Shakes

Organic Valley protein shakes are nutritious and flavorful, and an excellent source of high-quality protein.

The nutritional content of each shake is as follows:

• Calories: 180
• Protein: 20 grams
• Fat: 6 grams
• Carbohydrates: 12 grams
• Fiber: 0 grams
• Total sugar: 10 grams
• Added sugar: 0 grams

Ingredients in Organic Valley protein shakes include organic skim milk, organic cream, coffee extract, dried coffee, organic flavor, lactase enzyme, organic vanilla flavor, gellan gum, sodium bicarbonate, Stevia, and vitamin D3.

Organic Valley protein shakes are free from gluten and lactose. The milk used in the shakes is organic and sourced from pasture-raised cows.

Aloha Protein Drinks

Aloha protein drinks contain all-natural ingredients. They're an excellent choice for pre- or post-workout nourishment and between-meal snacks.

The nutrition breakdown is as follows:

• Calories: 170
• Protein: 18 grams
• Fat: 6 grams
• Carbohydrates: 11 grams
• Fiber: 4 grams
• Total sugar: 5 grams

Ingredients in Aloha premade protein shakes include coconut milk, plant-based protein blend, coconut sugar, cocoa, acacia fiber, coconut water, natural flavors, potassium citrate, sea salt, sunflower lecithin, gellan gum, monk fruit extract, and organic coconut oil.

Aloha drinks are organic, gluten-free, soy-free, dairy-free, and 100% plant-based. They don't contain dyes or color additives, are low in sugar, and don't contain any GMOs.

Purely Inspired Protein Shakes

Try Purely Inspired protein shakes as a keto-friendly meal replacement or between-meal snack. These drinks are low in calories but can fill you up nonetheless!

The nutrition breakdown is as follows:

• Calories: 160
• Protein: 20 grams
• Fat: 8 grams
• Carbohydrates: 3 grams
• Fiber: 1 gram
• Total sugar: 0 grams

Ingredients found in organic Purely Inspired shakes include filtered water, pea protein, rice protein, cocoa, sunflower oil, organic flavors, vitamins, minerals, sea salt, Stevia, gellan gum, organic locust bean gum, and monk fruit extract.

Purely Inspired shakes are loaded with plant-based protein. They are organic and free from artificial flavors, colors, GMOs, artificial sweeteners, dairy, and gluten.

Learn how to read nutrition labels properly and what nutrition facts REALLY mean.

Iconic Protein Drinks

Iconic shakes are some of the best RTD drinks you'll find.

The nutrition breakdown is as follows:

• Calories: 140
• Protein: 20 grams
• Fat: 3 grams
• Carbohydrates: 8 grams
• Fiber: 4 grams
• Total sugar: 0 grams

Ingredients in Iconic protein shakes include filtered water, grass-fed milk protein isolate, chicory root fiber, and less than 1% of the following: cocoa powder, natural flavors, sunflower oil, sunflower lecithin, potassium phosphate, sodium phosphate, organic locust bean gum, gellan gum, sea salt, monk fruit extract, Stevia leaf extract, and mineral salt.

Iconic protein shakes are free from gluten, soy, lactose, GMOs, BPA, and carrageenan.

Raw Generation Protein Shakes

Raw Generation protein shakes offer long-lasting boosts of energy and can curb just about any sweet tooth.

The nutrition breakdown is as follows:

• Calories: 210
• Protein: 8 grams
• Fat: 12 grams
• Carbohydrates: 19 grams
• Fiber: 7 grams
• Total sugar: 11 grams
• Added sugar: 0 grams

The ingredients in Raw Generation protein shakes include filtered water, dates, cashews, cinnamon, vanilla extract, and Himalayan salt.

Raw Generation shakes are entirely plant-based and free from gluten, dairy, added sugar, soy, and preservatives.

Koia Keto Protein Shakes

Plant-based, keto-friendly Koia protein shakes taste delicious and offer a variety of health benefits! Take one with you to work, when you're on-the-go, or don't have time to prepare a meal.

Then nutrition breakdown is as follows:

• Calories: 200
• Protein: 12 grams
• Fat: 15 grams
• Carbohydrates: 7 grams
• Fiber: 5 grams
• Total sugar: 1 gram
• Added sugar: 0 grams

Ingredients in Koia Keto premade protein drinks include coconut milk, medium-chain triglyceride oil, brown rice protein, pea protein, chickpea protein, coconut water concentrate, chicory root fiber, natural flavors, sunflower lecithin, sea salt, locust bean gum, gellan gum, and monk fruit extract.

Koia drinks are keto-diet approved, plant-based, and contain few net carbs. They're free from soy, gluten, dairy, and GMOs!

Pirq Protein Shakes

Pirq protein shakes are an excellent RTD option when you're on the go or at work. They're loaded with protein, fiber, and other essential nutrients.

The nutritional breakdown of a Pirq protein shake is as follows:

• Calories: 110
• Protein: 12 grams
• Fat: 5 grams
• Carbohydrates: 8 grams
• Fiber: 3 grams
• Total sugar: 0 grams

Ingredients in Pirq shakes include water, pea protein, coffee, almonds, maca, curcumin, erythritol, natural flavors, dipotassium phosphate, rice protein, sunflower lecithin, cocoa, sea salt, gellan gum, Stevia, and locust bean gum.

RTD Pirq drinks are entirely plant-based. They're free from gluten, soy, dairy, added sugar, and GMOs.

Get the program 50,891 guys over 40 are using to get results like these…

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• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
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• Daily Accountability & Coaching

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Healthy Protein Powders

The best protein shakes, at least those that come ready to drink, can be expensive and many contain artificial ingredients or other additives.

If you're at home and prefer homemade protein shakes over premade varieties, consider delicious, satiating, Fit Father Project SuperFuel!

SuperFuel flavors include vanilla, chocolate, and chocolate vegan. This type of protein offers a variety of healthy ingredients including vitamins, minerals, antioxidant-rich fruits, and vegetables in addition to top-quality protein.

Mix your favorite flavor of SuperFuel with water, milk, or unsweetened plant milk.

Try homemade protein shake recipes that taste delicious, give you energy, and help you maintain or gain lean mass!

Meet SuperFuel Vegan. The Super Delicious 100% Plant-Based Protein Shake Packed With 40+ Energy Boosting Vitamins & Superfoods

Meet SuperFuel Vegan.
The Super Delicious 100% Plant-Based Protein Shake Packed With 40+ Energy Boosting Vitamins & Superfoods

As a busy guy, it’s challenging to stay consistent with healthy eating… especially if you’re following a more plant-based diet. That’s why we built SuperFuel Vegan… the delicious “all-in-one” nutrition shake to give you the premium 100% plant-based protein + key nutrients you need for more energy, fat burning, & muscle building.

As a busy guy, it’s challenging to stay consistent with healthy eating… especially if you’re following a more plant-based diet. That’s why we built SuperFuel Vegan… the delicious “all-in-one” nutrition shake to give you the premium 100% plant-based protein + key nutrients you need for more energy, fat burning, & muscle building.

Click here to learn more about SuperFuel Vegan the delicious 100% Plant-Based Protein with 40+ powerful superfoods »

Click here to learn more about SuperFuel Vegan the delicious 100% Plant-Based Protein with 40+ powerful superfoods »

The Best Protein Shake Recipes

The nutritious protein shake recipes below are simple to make but taste phenomenal nonetheless!

When preparing protein shakes at home, add all ingredients to your blender and blend the mixture until it's smooth.

Pour milk or water into your blender before adding the other ingredients.

Choose some of the recipes below or create your own version using all your favorite ingredients!

Peanut Butter Cup Protein Shake

Consider this satiating, peanut butter cup protein shake recipe for breakfast, lunch, dinner, or before or after workouts:

Ingredients

• 1 1/2 cups of milk or unsweetened almond milk
• 1 scoop of chocolate protein powder
• 1 tablespoon of unsweetened cocoa powder
• 1/2 tablespoon of natural peanut butter
• 1/2 frozen banana
• Ice (optional)

Instructions

• Blend all ingredients together in a blender until smooth.
• Add milk, water, or protein powder to change the consistency of your shake if needed.
• Serve and enjoy!

Pumpkin Pie Protein Smoothie

Try this sweet, flavorful, pumpkin pie protein shake recipe for breakfast, lunch, or between meals to boost satiety.

Ingredients

• 1 1/2 cups of milk or plant milk
• 1-2 scoops of vanilla protein powder
• 3/4 cup of pureed pumpkin
• 1/2 cup of oats
• 1 tablespoon of flax seeds
• 1 tablespoon of walnuts
• A dash of cinnamon
• Vanilla extract to taste
• Ice (optional)

Instructions

• Combine all ingredients in a blender and blend the mixture until smooth.
• If you'd like, add additional milk, water, or protein powder to change the consistency of your shake.
• Serve and enjoy!

Coconut Almond Smoothie

If you love coconut, this coconut almond smoothie is for you!

Ingredients

• 1 1/2 cups of milk or unsweetened almond milk
• 1 scoop of chocolate protein powder
• 1 tablespoon of unsweetened coconut flakes
• 1 tablespoon of almond butter
• Ice (optional)

Instructions

• Blend all ingredients together in a blender until smooth.
• Add additional milk, water, or protein powder as needed.
• Enjoy this shake between meals or after workouts!

Matcha Protein Smoothie

This blend of antioxidants, matcha powder, and protein is the perfect energizing combination!

Ingredients

• 1 1/2 cups of coconut milk
• 1-2 scoops of vanilla protein powder
• 1 cup of frozen mango cubes
• 1 tablespoon of lime juice
• 1 tablespoon of cashew butter
• 1 teaspoon of matcha powder
• 1/4 teaspoon of ginger
• Ice (optional)

Instructions

• Blend all ingredients in a blender until smooth.
• Add additional water, milk, or protein powder to change the consistency of your shake when necessary.
• Serve and enjoy with your family!

See the program 38,000
guys over 40 are using to
get results like these…

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Peanut Butter and Jelly Protein Shake

If you enjoy peanut butter and jelly sandwiches, you'll love this PB&J protein shake recipe!

Ingredients

• 1 cup of milk or unsweetened almond milk
• 1 cup of mixed frozen berries
• 1-2 tablespoons of all-natural peanut butter
• 1/4 cup of vanilla protein powder
• 2 tablespoons of oats
• Ice (optional)

Instructions

• Place all ingredients in a blender and blend them until smooth.
• Add additional milk, water, or protein powder to change the consistency of your shake if desired.
• Serve and enjoy!

Iced Coffee Protein Shake

If you're a coffee drinker, consider this iced coffee protein shake recipe for breakfast, lunch, or before workouts for a quick boost of energy!

• Combine all ingredients in a blender until smooth.
  
• Add additional ice, milk, yogurt, or protein powder to change the consistency of your shake as needed.
• Serve and enjoy!

See the program 38,000
guys over 40 are using to
get results like these…

CHECK OUT FOUNDATIONS »

Add the Best Protein Shakes to Your Menus

There are many ways you can incorporate protein shakes into your daily menus.

If weight loss is your goal or you're in a hurry, drink a protein shake for breakfast, lunch, or even dinner.

Have a shake between meals or before or after workouts.

Choose healthy premade protein shakes or homemade protein shakes once or twice daily.

When developing healthy meal plans to complement protein shakes, fill each plate the following way:

• Fill half of your plate with cucumbers, leafy greens, bell peppers, tomatoes, asparagus, green beans, broccoli, cauliflower, celery, zucchini, or other non-starchy vegetables.
• Fill one-fourth of your plate with fiber-rich starches like whole grains, corn, peas, sweet potatoes, dried beans, lentils, or other legumes.
• Fill one-fourth of each plate with chicken, turkey, duck, lean beef, fish, seafood, eggs, or other protein-rich foods.

Consume three servings of milk, yogurt, cottage cheese, protein shakes, or non-dairy equivalents (almond milk or other plant-based, calcium-rich alternatives).

Eat 1-3 servings of fruit daily and healthy fats at each meal (or in protein shakes). Examples of nutritious fats to consider include plant oils, coconut, avocados, nut butters, seed butters, nuts, and seeds.

For more information about the best protein shakes for men, healthy eating plans, weight loss, and fat-burning or muscle-building workouts, sign up for the Fit Father Project.

Get started today with a free meal plan and workout to maintain exceptional health today!

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Men 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the best protein shakes.

Meeting daily protein intake requirements is the best way to maintain a healthy weight, lean muscle mass, and a speedy metabolism.

You might have heard conflicting information about how much protein you really need, and how much protein is too much.

Knowing the facts can optimize the way you look and feel, and improve your overall health!

How Protein Affects Muscle Building and Weight Loss

Meeting daily protein intake needs is beneficial for muscle building and weight loss for numerous reasons:

Muscle Building

After ingesting protein, your body breaks it down and uses amino acids to build or maintain muscle mass in your body.

Regular workouts are the best way to sustain or build muscle, and eating plenty of protein optimizes your results.

Protein helps your body repair muscle fibers after strength training or intense aerobic workouts. Without enough protein muscle breakdown can occur, even if you exercise daily.

Eat protein-rich foods with carbohydrates before workouts and additional protein foods plus carbohydrates post-workout to build or maintain lean mass.

Try a banana with peanut butter, Greek yogurt topped with fruit, a protein shake or bar, a chicken wrap, or eggs and avocado on whole-grain toast.

Weight Loss

Protein can accelerate weight loss too.

Studies show that protein helps increase satiety, or feelings of fullness, and it boosts your body’s metabolism.

What that means is you can burn additional calories and body fat during periods of energy restriction for weight loss, without feeling hungry or deprived.

Protein optimizes muscle mass gains and muscle burns more calories than body fat, even if you're resting.

Unlike sugar and other carbohydrates, protein doesn't cause blood sugar spikes and subsequent drops.

Therefore, it's useful for avoiding excess fat storage and staying lean.

Studies show that low-carb diets, which are often paired with higher protein and fat intakes, are effective weight loss diets for many adults.

Daily Protein Intake for Men

Eating the right amount of protein daily is the best way to achieve and maintain the body weight and physique you desire.

Daily protein needs vary by size, gender, and activity level.

Minimum Daily Protein Intake Requirements for Men

The minimum daily protein intake requirement for men, set by the Institute of Medicine, is 56 grams of protein daily.

However, consuming additional protein is beneficial for many men, especially if you exercise regularly or your goal is weight loss or muscle building.

Protein Needs for Active Men

The Academy of Nutrition and Dietetics recommends protein intakes of 1.2-2.0 grams of protein per kilogram of body weight daily for athletes and active adults.

This is equivalent to 0.5-0.9 grams of protein per pound of body weight per day.

Therefore, a 180-pound active man needs about 90-162 grams of protein daily to maintain lean mass and optimize his health.

According to the International Society of Sports Nutrition position stand, eating 20-40 grams of protein every 3-4 hours throughout the day and ingesting 30-40 grams of casein protein before bed stimulates muscle building and increases your body’s metabolism.

Consider adding protein shakes to your daily meal plans to get or stay lean.

Best Protein Sources for Men

Any healthy protein-rich food is beneficial for muscle-building and weight loss or healthy weight maintenance in men.

Animal-based protein foods (and soy protein) contain all the essential amino acids your body requires to build and maintain muscle mass.

If you follow a vegan diet or eat little meat, poultry, fish, or dairy foods, you can still get all the essential amino acids your body needs by eating a wide variety of plant protein foods throughout the day.

Add some of the following protein foods to your diet to optimize health and stay lean:

Complete Protein Foods

Examples of complete protein foods, containing all nine essential amino acids, include:

• Chicken
• Fish
• Turkey
• Duck
• Shrimp
• Scallops
• Lobster
• Other types of seafood
• Pork
• Very lean organic beef
• Venison
• Milk
• Plain Greek yogurt
• Low-fat cottage cheese
• Reduced-fat cheese
• Kefir
• Whey protein powder
• Casein protein powder
• Low-sugar protein bars
• Edamame
• Tofu

Additional Plant-Based Proteins

Eat a variety of the following foods to ensure you're meeting daily essential amino acid requirements with plant proteins:

• Black beans
• Pinto beans
• White beans
• Navy beans
• Other dried beans
• Lentils
• Chickpeas
• Green peas
• Seitan
• Nuts
• Seeds
• Nut butters
• Quinoa
• Protein-fortified plant milks
• Plant-based protein powders
• Vegan protein bars

Aim to eat nutritious protein- and fiber-rich foods at every meal and snack, and space out proteins evenly throughout the day to build or maintain muscle mass, control your weight, and optimize the way you look and feel.

How Much Protein is Too Much?

While eating more protein can increase satiety, metabolism, and muscle building, more isn’t always better when it comes to macronutrients.

Eating too much protein can cause unpleasant side effects and your body can only utilize so much of it.

It excretes or stores protein it can't use.

Maximum Safe Levels

According to a study in Food & Function, long-term consumption of two grams of protein per kilogram of body weight (0.9 grams of protein per pound) is safe for healthy adults.

For a 180-pound man, this equates to 162 grams of protein daily.

Tolerable Upper Intake Levels

The same study notes that the tolerable upper intake limit for protein is 3.5 grams per kilogram of body weight daily, or 1.6 grams of protein per pound.

This equates to 288 grams of protein for a 180-pound man.

Tolerable upper intake levels are the maximum safe amount most adults can consume without unpleasant side effects or increased health risks.

Authors of the study report that chronic high protein intakes can lead to renal, digestive, and vascular problems.

Protein Content of Common Foods

The list below shows the protein content of some of your favorite protein-rich foods and their typical portion sizes:

• 3 ounces of grilled chicken: 28 grams (141 calories)
• 3 ounces of lean steak: 26 grams (158 calories)
• 3 ounces of turkey: 25 grams (135 calories)
• 1 scoop of protein powder: 20-25 grams (110 calories)
• 3 ounces of pork: 22 grams (122 calories)
• 3 ounces of salmon: 22 grams (155 calories)
• 3 ounces of tuna: 22 grams (99 calories)
• 3 ounces of shrimp: 20 grams (101 calories)
• 6 ounces of Greek yogurt: 18 grams (100 calories)
• 3 ounces of lobster: 16 grams (76 calories)
• 4 ounces of low-fat cottage cheese: 14 grams (81 calories)
• 3 ounces of scallops: 14 grams (75 calories)
• 2 large eggs: 12 grams (142 calories)
• 1 ounce of soy nuts: 12 grams (120 calories)
• 1/2 cup of cooked legumes: 7-11 grams (94-197 calories)
• 1/2 cup of cooked edamame: 9 grams (95 calories)
• 1 ounce of nuts or seeds: 4-9 grams (138-185 calories)
• 1 cup of skim milk: 8 grams (85 calories)
• 2 tablespoons of nut butter: 7 grams (180 calories)
• 1 piece of reduced-fat cheese: 6 grams (50 calories)

As you can see, it's simple to meet your daily protein intake needs when carefully planning your diet and choosing a protein-rich food at each meal and snack.

Adding a protein shake to your meal plan provides an additional 25-40 grams of protein, depending on how much protein powder you use and what you mix it with.

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Download this Free Meal Plan here. Join over 400,000 other guys 40+ using this meal plan to lose weight »

Sample Healthy Meal Plans for Men

A good way to plan healthy meals for men, optimize energy levels and lean mass, and meet daily protein intake goals is to consider the following guidelines:

• Fill one-fourth of each plate with protein foods
• Fill one-fourth of your plate with fiber-rich starches like sweet potatoes, corn, peas, beans, lentils, other legumes, or whole grains
• Fill one-half of your plate with non-starchy veggies like leafy greens, cucumbers, bell peppers, tomatoes, mushrooms, broccoli, cauliflower, zucchini, celery, or asparagus
• Eat three servings of dairy foods, protein-fortified plant milk, or protein powder shakes
• Consume healthy fats (olive oil, avocados, nuts, seeds, nut butters, hummus, or olives) at each meal

Consider some of the following protein-rich meal plans to get and stay healthy, maintain an ideal weight, keep energy levels high, and optimize or increase lean mass:

Day 1

Breakfast

• 1/4 plate of scrambled eggs
• 1/4 plate of oatmeal
• 1/2 plate of low-sodium vegetable juice plus mushrooms sautéed in olive oil
• Coffee or tea

Snack

• A protein powder shake blended with almond milk and fruit

Lunch

• 1/4 plate of grilled chicken
• 1/4 plate of quinoa
• 1/2 plate of leafy greens topped with sunflower seeds
• Oil-based salad dressing
• Coffee or tea

Snack

• Plain Greek yogurt
• Berries or other types of fruit

Dinner

• 1/4 plate of grilled salmon
• 1/4 plate of sweet potatoes with olive oil-based tub butter
• 1/2 plate of cooked asparagus topped with sesame seeds
• Seasonings of your choice

Snack

• A casein protein powder shake

Day 2

Breakfast

• 3/4 plate of a veggie omelet with feta cheese or olives
• 1/4 plate of whole-grain toast with avocado
• Coffee or tea

Snack

• A protein powder shake blended with almond milk and fruit

Lunch

• 1/4 plate of lean steak
• 1/4 plate of brown or wild rice
• 1/2 plate of zucchini or bell peppers sauteed in olive oil
• Coffee or tea

Snack

• Low-fat cottage cheese
• Pineapple or any other favorite fruit

Dinner

• 1/4 plate of grilled shrimp
• 1/4 plate of lentil and vegetable soup
• 1/2 plate of steamed broccoli or cauliflower
• Seasonings of your choice

Snack

• A casein protein powder shake

Day 3

Breakfast

• A protein powder shake blended with fruit and walnuts or chia seeds

Snack

• Reduced-fat cheese
• A banana or another fruit of your choice

Lunch

• 1/4 plate of canned light tuna
• 1/4 plate of whole-grain toast
• Avocado slices or avocado oil mayonnaise
• 1/2 plate of sliced cucumbers or tomatoes
• Coffee or tea

Snack

• Hummus
• Fresh carrot or celery slices

Dinner

• Chicken and vegetable chili with black beans (get the recipe)

Snack

• A casein protein powder shake

How to Increase Protein for Weight Loss

To effectively lose weight by eating protein-rich foods, it's important to burn more calories than you eat.

Try the following weight loss tips and watch the excess fat melt away!

Reduce Your Overall Calorie Intake

Many men need about 1,500-1800 calories daily to drop excess weight.

However, your personalized weight loss calorie needs and daily protein intake goals are based on your size, age, and activity level.

Aim to reduce your current intake by about 500-1,000 calories daily to drop about 1-2 pounds per week.

Eat protein foods and non-starchy vegetables before starches and fats to fill you up while consuming fewer calories.

Drink More Water

Increasing your water intake helps you feel full and effectively reduce calories.

Drink water when you first wake up, before each meal and snack, and at other times all throughout the day.

Aim for at least 16 cups of fluids per day for men.

Boost Protein and Fiber

Eat more protein than you normally do without exceeding 1.6 grams of protein per pound of bodyweight daily.

Add protein foods to each meal plus non-starchy vegetables like cucumbers, tomatoes, asparagus, broccoli, cauliflower, leafy greens, bell peppers, celery, and mushrooms.

These foods, plus healthy fats, should make up the majority of each plate during weight loss.

Avoid Certain Foods

Protein foods to avoid during your weight loss journey include:

• Cold cut meats
• Sausage
• Pepperoni
• Ham
• Hot dogs
• Fatty cuts of steak
• High-fat ground beef
• Whole milk
• Fruit flavored yogurt with added sugar
• Regular cheeses
• Fried meats
• Fried poultry
• Fried cheeses

Additional foods to steer clear of include:

• Sweets
• Ice cream
• Soda
• Sweet tea
• Other sugar-sweetened drinks
• White bread
• White rice
• Other refined grains
• French fries
• Fried onion rings
• Other fried foods
• Baked goods

Aim to reduce your carbohydrate intake and slightly boost protein to keep you full while reducing calories for weight loss.

Consider drinking protein shakes in place of breakfast or lunch to cut calories without feeling deprived or hungry.

Join an Organized Weight Loss Program

Join an organized health program for men to boost your chances of weight loss or effective muscle building.

Sign up for the Fit Father Project 30X (FF30X) program to reach your goal weight and stay healthy for life.

Upon joining you receive custom meal and menu plans, fat-burning and muscle building workouts, motivational support from health experts, private social media group access, and much more.

Sign up for a FREE meal plan and workout to get started today!

Meeting daily protein intake requirements isn't difficult with the right plan in place.

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Men 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Why is Meal Planning Important?

Meal planning makes it easy to plan meals, daily menus, and recipes to ensure you eat a variety of healthy foods and control calories for weight loss (or healthy weight maintenance).

Everybody is different, so choose a meal plan that fits into your daily schedule and allows you to choose nutritious foods you love.

A study published in 2017 in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning reduces your risk of overweight and obesity and is associated with healthier food choices.

Another 2017 study published in Behavioral Sciences reports that meal planning promotes adherence to a weight loss program and increases your chance of weight loss success.

Learning more about meal planning helps you reach the goal weight and physique you desire quickly!

How Many Calories Should I Eat?

The number of calories your weight loss meal plan allows depends on your usual intake.

The National Heart, Lung, and Blood Institute suggests that men’s weight loss calorie requirements are about 1,500-1,800 calories per day.

Your individual weight loss energy needs are 500-1,000 fewer calories than your usual intake.

You don’t have to count calories when using a 3 day meal plan for weight loss, but it helps to know what your recommended calorie allotment looks like.

Sample 3 Day Meal Plan for Men

The sample 3 day meal plan for weight loss in men below makes healthy eating simple!

It’s broken down into 3 meals and 3 snacks each day, so you won’t feel deprived when following a reduced-calorie diet.

A perfect plate consists of 1/2 vegetables, 1/4 protein foods, and 1/4 fiber-rich starches. Don't forget to drink water when you first wake up each morning and before meals.

Use protein shakes as meal replacements or snacks when you're on the go or at work.

• • When you first wake up:

• 2-4 cups of water

• • Breakfast:

• 1/2 cup of fruit
• 1/2 cup of protein foods
• 1/2 cup of fiber-rich starches
• 1 serving of fat
• Coffee or tea

• • Snack:

• 1 weight loss protein shake

• • Lunch:

• 1 cup of non-starchy vegetables
• 1/2 cup of protein foods
• 1/2 cup of fiber-rich starches
• 1 serving of fat
• Coffee or tea

• • Snack:

• A 1-cup serving of dairy foods (or plant milk alternatives)
• 1/2 cup of fruit
• 1 serving of fat

• • Dinner:

• 1 cup of non-starchy vegetables
• 1/2 cup of protein foods
• 1/2 cup of fiber-rich starches
• 1 serving of fat

• • Snack:

• A 1-cup serving of dairy foods (or plant milk alternatives)
• 1/2 cup serving of fruit
• 1 serving of fat

Weight Loss Food Lists

Once you have a meal plan in place, choose from the following food lists to create custom menus based on your food preferences:

• • Healthy fats food list (1 portion) =

• 1 teaspoon of olive oil
• 1 teaspoon of other plant-based oils
• 1 teaspoon of soft tub margarine
• 1 tablespoon of oil-based mayonnaise
• 1 tablespoon of oil-based salad dressing
• 8 large olives
• 1/6^th of a medium avocado
• 1/2 tablespoon of nut butter
• 1/3 ounce of nuts or seeds
• 1 tablespoon of hummus

• • Non-starchy vegetables food list =

• Lettuce
• Spinach
• Other leafy greens
• Bell peppers
• Carrots
• Mushrooms
• Onions
• Broccoli
• Cauliflower
• Zucchini
• Celery
• Cucumbers
• Tomatoes
• Asparagus
• Green beans

• • Fiber-rich starches food list =

• Sweet potatoes
• Peas
• Corn
• Black beans
• Pinto beans
• Garbanzo beans
• Lentils
• Other legumes
• Quinoa
• Brown rice
• Wild rice
• Oatmeal
• Whole-grain pasta
• Whole-grain Ezekiel bread
• Other whole grains

• • Diary foods or plant equivalents food list =

• Low-fat milk
• Low-fat cottage cheese
• Greek yogurt
• Plain kefir
• Reduced-fat cheese
• Protein-fortified almond milk
• Other plant milks
• Plant-based yogurts
• Protein shakes

• • Proteins food list =

• Chicken
• Turkey
• Duck
• Lean cuts of beef
• Uncured turkey bacon
• Fish
• Seafood
• Eggs
• Tofu
• Tempeh
• Seitan
• Very lean turkey burgers
• Veggie burgers

• • Fruits food list =

• Apples
• Oranges
• Grapefruit
• Kiwi
• Bananas
• Grapes
• Cantaloupe
• Honeydew melon
• Watermelon
• Blueberries
• Strawberries
• Raspberries
• Blackberries
• Cherries
• Plums
• Pears
• Peaches

Mix and match nutritious foods from these lists to create variations in daily weight loss menus.

Sample 3 Day Weight Loss Menu for Men

Use the meal plan template above to create custom weight loss menus that best match your needs.

An example of a 3 day menu you can try (or simply use as a reference) includes:

Day 1

• • Breakfast: (341 calories)

• 1/2 cup of sliced oranges: 43 calories
• 1/2 cup of scrambled eggs: 164 calories
• 1/2 cup of oatmeal: 75 calories
• 1/6^th of an avocado: 54 calories
• Coffee or tea: 5 calories

• • Snack: (250 calories)

• 1 weight loss protein shake

• • Lunch: (306 calories)

• 1 cup of broccoli: 55 calories
• 1/2 cup of baked cod: 95 calories
• 1/2 cup of cooked quinoa: 111 calories
• 1 teaspoon of olive oil: 40 calories
• Coffee or tea: 5 calories

• • Snack: (264 calories)

• 1 cup of low-fat cottage cheese: 163 calories
• 1/2 cup of blueberries: 42 calories
• 1/3 ounce of walnuts: 59 calories

• • Dinner: (283 calories)

• 1 cup of cooked zucchini: 27 calories
• 1/2 cup of grilled chicken: 126 calories
• 1/2 cup of cooked whole-grain pasta: 90 calories
• 1 tablespoon of olive oil (plus seasonings): 40 calories

• • Snack: (211 calories)

• 1 cup of plain Greek yogurt: 133 calories
• 1/2 cup of strawberries: 24 calories
• 1/3 ounce of pistachios: 54 calories

Daily Total: 1,655 Calories

Day 2

• • Breakfast: (314 calories)

• 1/2 cup of sliced bananas: 67 calories
• 4 slices of uncured turkey bacon: 119 calories
• 1 slice of whole-grain toast: 75 calories
• 1/2 tablespoon of peanut butter: 48 calories
• Coffee or tea: 5 calories

• • Snack: (250 calories)

• 1 weight loss protein shake

• • Lunch: (316 calories)

• 2 cups of salad greens: 16 calories
• 1/2 cup of grilled chicken strips: 126 calories
• 1/2 cup of cooked garbanzo beans: 134 calories
• 1 tablespoon of oil-based salad dressing: 35 calories
• Coffee or tea: 5 calories

• • Snack: (214 calories)

• 1 cup of plain kefir: 105 calories
• 1/2 cup of sliced kiwi fruit: 55 calories
• 1/3 ounce of sliced almonds: 54 calories

• • Dinner: (275 calories)

• 1 cup of cooked asparagus: 40 calories
• 1/2 cup of grilled shrimp: 112 calories
• 1/2 cup of cooked wild rice: 83 calories
• 1 teaspoon of olive oil: 40 calories

• • Snack: (265 calories)

• 1 cup of low-fat cottage cheese: 163 calories
• 1/2 cup of grapes: 52 calories
• 1/3 ounce of pumpkin seeds: 50 calories

Daily Total: 1,634 Calories

Day 3

• • Breakfast: (369 calories)

• 1/2 cup of honeydew melon: 32 calories
• 1/2 cup of an egg omelet: 164 calories
• 1/2 cup of cooked black beans: 114 calories
• 1/6^th of an avocado: 54 calories
• Coffee or tea: 5 calories

• • Snack: (250 calories)

• 1 weight loss protein shake

• • Lunch: (332 calories)

• 1 cup of cherry tomatoes: 27 calories
• 1/2 cup of canned light tuna: 131 calories
• 1/2 cup of cooked white beans: 124 calories
• 1 tablespoon of avocado oil mayonnaise: 45 calories
• Coffee or tea: 5 calories

• • Snack: (176 calories)

• 2 reduced fat cheese sticks: 90 calories
• 1/2 cup of raspberries: 32 calories
• 1/3 ounce of sunflower seeds: 54 calories

• • Dinner: (334 calories)

• 1 cup of cooked green beans: 44 calories
• 1/2 cup of baked turkey: 125 calories
• 1/2 cup of sweet potatoes: 125 calories
• 1 teaspoon of vegetable oil: 40 calories

• • Snack: (178 calories)

• 1 cup of protein-fortified almond milk: 80 calories
• 1/2 cup of raw sweet cherries: 49 calories
• 1/2 tablespoon of almond butter: 49 calories

Total Daily Calories: 1,639

Healthy Weight Loss Recipes for Men

The weight loss menus above are examples of what you might eat using the sample 3 day meal plan provided.

However, your personalized weight loss meal plan is customized to meet your individual needs.

Consider the following recipes to get started in the journey toward a healthier life today!

• • Peanut Butter Protein Balls

• 1 1/4 cup of rolled oats
• 3/4 cup of natural peanut butter
• 1/2 cup of shredded coconut, unsweetened
• 1/4 cup of honey
• 1/4 cup of dark chocolate chips
• 2 tablespoons of flax seeds
• 2 tablespoons of chia seeds
• 2 tablespoons of milk
• 1/2 teaspoon of vanilla extract
• 1/2 teaspoon of ground cinnamon
• 1/4 teaspoon of kosher salt

Simply mix all ingredients together (except the peanut butter, honey, milk, and vanilla) in a large bowl until well blended and add the remaining four ingredients.

Stir the mixture until it’s slightly crumbly, roll it into bite-sized balls, and refrigerate the protein balls for about 30 minutes or until chilled.

• • Healthy Chicken and Veggie Stir Fry

Ingredients in a healthy chicken and veggie stir fry recipe include:

• 1 pound of boneless, skinless, chicken breasts cut into bit-sized pieces
• 2 tablespoons of olive oil
• 1 large zucchini, sliced
• 2 cups of broccoli
• 1 medium white onion, sliced
• 1 medium bell pepper, sliced
• 3-4 cloves, minced
• 1 tablespoon of Italian seasoning
• 1 teaspoon of salt
• 1/2 teaspoon of pepper

The directions are easy! Simply heat a large skillet to medium high heat, add olive oil, and cook the chicken, veggies, and spices for 8-10 minutes, stirring occasionally.

When the chicken is golden brown and the veggies are soft and tender, remove your mixture from the heat and enjoy!

Serve this savory stir fry dish with brown or wild rice if you’d like.

• • Black Bean Quinoa Burgers

Whether you’re a vegetarian, want to cut calories for weight loss, or simply desire healthier versions of regular hamburgers to reduce disease risks, this black bean quinoa burger recipe is right up your alley.

The ingredients in it are:

• 1 15-ounce can of black beans (2 cups)
• 1 large egg (or 1 flax egg)
• 1/2 cup of rolled oats
• 1/3 cup of water
• 1/4 cup of minced jalapenos
• 1/4 cup of quinoa
• 2 tablespoons of avocado oil
• 2 tablespoons of minced red onion
• 1 tablespoon of chopped green onion
• 2 cloves of minced garlic
• 3/4 teaspoon of cumin
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of salt
• 1/4 teaspoon of dried oregano
• 1/8 teaspoon of black pepper
• 1/8 teaspoon of cayenne pepper

To prepare the veggie burgers, which are loaded in protein, fiber, and healthy fats, simply cook the ingredients according to recipe instructions.

Serve the burgers over lettuce or other greens and top them with tomato and avocado slices!

• • Blackened Salmon

The ingredients include:

• 1 1/2 pounds of skinless salmon
• 1 lime
• 1 tablespoon of olive oil
• 1 teaspoon of chopped parsley
• 1 teaspoon of cumin
• 1 teaspoon of paprika
• 1 teaspoon of dark brown sugar
• 1/2 teaspoon of onion powder
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of salt
• 1/4 teaspoon of pepper
• 1/4 teaspoon of chili powder

Combine the ingredients according to recipe instructions, and cook the salmon over medium-high heat for several minutes or until it's blackened.

• • Crock Pot Chipotle Chicken Soup

Throw this chipotle chicken soup recipe in the crockpot in the morning and enjoy it at the end of a long day!

The ingredients include:

• 4 large chicken breasts
• 4 cups of chicken or vegetable broth
• 3 sticks of celery, chopped
• 1/2 of an onion, chopped
• 1 28-ounce can of diced tomatoes
• 1 12-ounce can of corn
• 1 15-ounce can of black beans
• 2 chipotle chilies, chopped
• 3 cloves of minced garlic
• 1 teaspoon of chili powder
• Salt and pepper to taste

Combine the ingredients in a slow cooker, cook the mixture for 3-4 hours on high or 6-8 hours on low, and shred the chicken.

Garnish your soup with lime wedges, Greek yogurt, avocados, or chopped cilantro if you desire.

Benefits of the Fit Father Project 30X for Weight Loss in Men

The Fit Father Project 30X (FF30X) is a weight loss plan specifically designed for men over 40 with families, careers, and busy schedules.

It’s a step-by-step program with proven success created by health experts! Some of the numerous benefits of FF30X include:

• Lower disease risks
• Increases in muscle mass
• Decreases in body fat
• Healthy habits you can maintain for life
• Custom meal and menu plans
• Fat-burning, muscle building workouts
• Weekly newsletters
• Health coaching support
• Accountability
• Much more!

FF30X consists of three phases, including:

Phase #1

During phase #1 of FF30X, you’ll learn about healthy habits that keep you on track with weight loss long term.

Phase #1 is a 30-day plan that kick starts weight loss using FF30X meal plans, metabolism-boosting workouts, bonus training and education, and email coaching support from health experts to keep you accountable.

Phase #2

FF30X Phase #2 is the next step of FF30X that takes place between days 30 and 90!

During this phase, you’ll receive an upgraded meal plan, new workouts, and advanced speciality programs to hone in on your goal weight and desired physique.

Phase #3

You'll follow FF30X phase #3 during days 90 to 180 of your weight loss journey.

During this phase, you'll receive the final touches on your personalized weight loss and muscle building plan, and work toward maintaining your new and improved physique long term!

Using a 3 day meal plan for men is just the beginning of your journey toward a healthier, happier life.

To give FF30X a try, sign up for the FREE weight loss meal plan and FREE fat-burning workout, and watch excess weight begin to melt off!

Don't put it off another day when a fitter, a healthier body is within reach!

Your new friend & nutrition coach,

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Men 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on a 3 day meal plan.