Smita Dey

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Healthy Dinner Ideas for Men to Keep You Fit and Healthy

Healthy dinner food for men can give you a better opportunity to have a healthy life.

A healthy diet and dinner as well are crucial for all at every stage of life. So, male dinner ideas are important for my male friends.

You can have a clear conception about what nutrients are keys and what foods are essential for you to be a healthy man on your dinner plate. Following the ideas, you can have a healthy life.

Dinner Foods for Men

Men and dads even more so, are busy and always revolve with their duties, office, family, and other responsibilities. It is very common that paying attention to their duties, family, and work they ignore their healthy diets. 

It’s worth it to take care of yourself and the men around you. So a healthy diet is crucial for you. “A healthy diet helps protect against malnutrition in all its forms, as well as no communicable diseases (NCDs), including diabetes, heart disease, stroke, and cancer.”[1]

Then, how can you manage a healthy diet in your busy life? In your hectic days, it is a bit difficult for you to think more about what you should get at your breakfast and lunch. 

Only dinner time is left for you to think about yourself. So, dinner can be your only option for assuring your healthy diet.

In female dinner ideas, I mentioned the nutritional requirements of boys and girls are the same during their childhood. 

It starts to change at the adolescence stage. So, the key nutrients and intake quantity for you differ from a woman’s requirement.

Calories & Key Nutrients for Men

Let’s see how much calories you need and the key nutrients that are required for you. You can find the importance of these nutrients for you from the discussion below.

1. Calories

According to the guidelines for American 2010, most men need 2,000 to 3,000 calories a day to maintain a healthy weight.[2] Your calorie needs depend on your body weight and activity level.

2. Protein

Your body needs protein for proper functioning. “there are 20 amino acids that make up different proteins in your body. Nine of these 20 amino acids can’t be produced by our bodies, so they must come from our diets”.[3]

This nutrient helps muscle growth in your body. You also feel strong as it provides a long-lasting energy source. 

According to the Institute of Medicine, the recommended dietary allowance for men is 56 grams per day.[4] If you skip protein at your lunch, assure the recommended intake on your dinner plate.

3. Fiber

Fiber is another important nutrient for you. It helps you to absorb the nutrients in your food. It helps to reduce constipation if you suffer. 

It plays an important role to keep heart health in check, controls cholesterol, and protects you from diabetes and high blood pressure.[5]

Moreover, recent research reveals another benefit of fiber for men- it may help slow the progression of prostate cancer.[6] Your recommended fiber intake is 38 grams a day.

4. Carbohydrates

Donalnd Layman, Ph.D., a professor of human nutrition at the University of Illions says “Carbohydrates are the only nutrients that exist solely to fuel the body”. Glucose helps your oxygen levels. The risk of your brain fart rises without an adequate supply of glucose.[7]

The Dietary Guidelines for Americans recommends that carbohydrate make up your 45 to 60 percent of your total daily calories. So if you eat 2500 calories a day you need to aim for 281 to 406 grams of carbohydrates. I hope, you can fix now your carbohydrate intake at dinner time.

5. Magnesium

What about magnesium? Though we don’t hear much about this mineral, it plays an important role including metabolism to sleep cycles to blood pressure.

The sufficient level of the said mineral helps to reduce the risk of cardiovascular disease, type 2 diabetes, migraine headache, and even muscle ache. You need 420 milligrams of magnesium a day.[8]

6. Potassium

Potassium is a mineral and electrolyte that helps your muscles contract, blood pressure and also controls your heart activity. You need 4,700 mg of potassium daily.[9]

7. Omega-3 Fatty Acids

Omega-3 fatty acids are essential for you. This key nutrient has incredible anti-inflammatory properties that can cause blood vessels’ and joint’s protection. 

“They also play a key role in brain health, aid in lowering triglyceride levels in the blood that can over time damage blood vessels”.[10]

8. Vitamins

Vitamin A: Vitamin A is important for your vision and immune system.

Vitamin B: Studies show vitamin B lowers homocysteine levels, possibly reducing heart attack and stroke risk.[11]

Vitamin D: This vitamin is necessary for your bone health. It also helps your immune health and nerve.

9. Lycopene

Lycopene increases antioxidants in your body. Some research shows it may help to prevent heart disease, atherosclerosis, prostate, and breast cancer. ‘India Institutes of Medical Science’ found it can boost sperm concentrations in infertile men.[12]

10. Selenium

Selenium is another important mineral keeping your reproductive organs functioning properly. It prevents rheumatoid arthritis and heart disease.

So, you are now acquainted with the key nutrients and importance of these at your dinner time. Are you thinking it is troublesome for you to gather all these on your dinner plate at a time? It’s not at all. Many foods provide various nutrients. So let’s see what the foods are.

Easy and Healthy Dinner Ideas for Men with Healthy Foods

Here is the list of the foods that assure your key nutrients at dinner time. You can make delicious, easy, and healthy dinner recipes with these for dinner.

1. Whole Grain

Whole grains assure your requirements of fiber, B vitamins, iron, magnesium, and selenium. This food also gives you plenty of fuel for your workouts and daily activities.

It even reduces the risk of coronary heart disease. You can have a dinner with the Steam Mac and Cheese recipe of my 6 Scrumptious Cheap and Easy Dinner Ideas for your dinner.

2. Potatoes

Potatoes can be a part of a weight loss plan. It provides potassium that plays a vital role in controlling blood pressure. You can try my Sheet Pan Balsamic Steak & Potatoes recipe from my 6 Best Easy Healthy Dinner Ideas for Two.

3. Lentils

You can get protein, fiber, potassium, iron, and vitamin B1 from lentils. Research indicates that it helps reduce LDL cholesterol, the risk of heart attacks, and arteries’ inflammation.[13]

You can get many recipes with lentils such as ‘Red Lentil Curry’, ‘Lentil Fritter Pitas with Red Cabbage Slaw’ you can make for your dinner. 

4. Eggs

Eggs are high in protein and antioxidants. It provides 10 vital nutrients: iron, vitamin D, zinc, lutein, zeaxanthin, and choline. 

“An egg-based meal can help aid in muscle recovery by providing the essential amino acids necessary to repair tissues and increase strength, research suggests.[14] So, if you want to get many nutrients with one food you must keep egg-based preparation on your dinner plate. 

5. Fatty Fishes

Add fatty fishes like salmon, tuna, sardines on your dinner plate. These are a good source of Omega-3 fatty acids and vitamin D.

The necessity of the two nutrients is already discussed above. To get a delicious dinner with fatty fish you can have a look at my ‘Salmon with Sweet and Spicy Rub’.

6. Avocado

You can make many dinner recipes with avocado assuring your need for fiber, vitamin E, vitamin B, and folic acid. ‘Soy Glazed Salmon with Cucumber Avocado Salad’ is the ideal example.

7. Shellfish

Shellfish is another food item you can enjoy at dinner time. These are low-fat, low-calorie, and high in protein. 

Zinc is found abundantly in shellfish. Zinc is required to produce sperm, and it seems to drive testosterone levels as well.[15]

Moreover, your dinner can be scrumptious with shellfish like shrimp, crabs. Enjoy your tomorrow’s dinner with ‘Shrimp and Black Bean Tacos.’

These foods ensure your vital nutritional requirement. You can have delicious healthy dinner recipes with these. 


You can maintain now a healthy dinner daily as you have a clear conception of the key nutrients and foods. To keep you fit and healthy, it is not wise to ignore any of these nutrients that play a tremendous role in your fitness and health issues.

Your simple effort can help to lead a happy life with a healthy body. You can ensure your healthy days keeping attention to your dinner foods.  

So, try to add the nutrients on your dinner plate from tonight. Maybe, these were ignored till the morning. It doesn’t matter. Late is better than never.