How Should Men Who Exercise Regularly Eat?

Essential Foods Men Must Consume for Their Health 

Rice: I'm not talking about white rice as you might expect. Brown rice is rich in magnesium, B-group vitamins, potassium, and zinc — and has many positive effects on your health.

Tomato: Tomatoes are packed with the antioxidant lycopene. Research has shown that lycopene plays a very important role in preventing heart disease and cancer (especially prostate cancer). Since lycopene increases as tomatoes are processed, you can opt for cooked tomatoes.

Broccoli: Thanks to the folic acid in broccoli, the risk of heart disease and heart attacks is significantly reduced. I'm sure many men don't like broccoli, but you can try it boiled in salads with plenty of tomato sauce.

Garlic: Thanks to allicin, the phytochemical compound it contains, garlic helps protect against cancer and bacterial infections, as well as the common cold and coughs — and it will also lower your cholesterol.

Fatty fish: Fish such as trout, tuna, mackerel, and herring contain important fatty acids. These are Omega-3 and Omega-6, which have been proven to prevent heart disease, certain cancers, arthritis, and depression. 

Steak: Most men love red meat — and here's the good news: red meat is a great source of zinc, vitamin B12, and iron.  

Low-Fat Dairy Products: Dairy products are among the most important sources of calcium, and when they are low-fat, their calcium content actually increases. Considering that calcium deficiency is linked to heart disease, colon cancer, and osteoporosis — which is increasingly common in men in recent years — I recommend consuming at least 2 servings per day. 

Banana: Thanks to the potassium it contains, your nerves, heart, and blood pressure are kept under control — worth noting. 

SAMPLE MENU

EVERY MORNING BEFORE BREAKFAST: 1 LARGE GLASS OF CLOVE WATER (the night before, add 3–4 cloves to boiling water and leave to steep at room temperature)

DAY 1 Breakfast: 2 tablespoons fat-free labneh cheese, 1 tablespoon olive tapenade, 2 slices whole wheat bread, unlimited greens, tomatoes, cucumber

Snack: 2 dried apricots and 2 walnuts, green or white tea

Lunch: 1 water glass (about 200 ml / 3/4 cup + 1 tbsp) boiled pasta, topped with tomato sauce prepared with 1 tablespoon olive oil, salad prepared with 2 slices smoked turkey and 1 tablespoon lor cheese (Turkish curd cheese, similar to ricotta)

Snack: 1 cup fruity probiotic yogurt

Dinner: 200 g (about 7 oz) grilled fish or 150 g (about 5 oz) grilled chicken, dill and tomato salad, 1 slice whole grain bread

Snack: 1 glass kefir, 1 fresh fruit

DAY 2 Breakfast: Menemen (Turkish scrambled eggs with peppers and tomato) made with 1 whole egg and 1 egg white, loaded with vegetables, 2 slices whole wheat bread, tomatoes, cucumber, green pepper

Snack: 1 kiwi + 10 raw almonds

Lunch: 2 tomatoes stuffed with lor cheese (Turkish curd cheese), 1 slice bread, salad

Snack: crispy apple slices with peanut butter, 1 glass fat-free milk or soy milk coffee

Dinner: 6 tablespoons legume stew + 1 bowl cacık (yogurt-cucumber dip) + 1 slice brown bread + green salad

Snack: 1 handful fresh dried blueberries, 15 raw almonds

DAY 3 Breakfast: 4 tablespoons oats + 1 tablespoon wheat germ + 1 tablespoon puffed rice + 2 slices pineapple + 1 glass fat-free milk (cinnamon can be added to the mixture)

Snack: 1 small apple and 2 whole walnuts, green or white tea

Lunch: 1 bowl vegetable soup, 1 slice brown bread, arugula/spinach salad prepared with 160 g (about 5.5 oz) fat-free tuna

Snack: 1 banana + 1 glass almond milk

Dinner: 150 g (about 5 oz) grilled steak, as much salad as you like, sautéed or boiled vegetables

Snack: 1 kiwi, 10 hazelnuts

DAY 4 Breakfast: Omelet made with 1 egg, 1 handful mushrooms, 1 medium potato, 1 dessert spoon (about 2 tsp) vegetable oil, and fresh red pepper

Snack: 1 large apple, 1 cup green tea with cinnamon

Lunch: 5 tablespoons chicken rice pilaf (with brown rice), shepherd's salad (with 1 dessert spoon / about 2 tsp vegetable oil), steamed broccoli, 1 glass ayran (Turkish salted yogurt drink)

Snack: 1 slice brown bread topped with 1 dessert spoon (about 2 tsp) peanut butter and 5 slices of banana, 1 glass fat-free milk

Dinner: quinoa kısır (tabbouleh-style quinoa salad) **, 1 large glass ayran (Turkish salted yogurt drink), plenty of salad

Snack: 1 glass kefir and 1 pomegranate  

DAY 5 Breakfast: nFIT energy-boosting smoothie

Snack: 10 raw almonds, 1 cup white or green tea

Lunch: 1 slice brown bread + 90 g (about 3 oz) turkey breast + ¼ bowl spinach + ¼ bowl sun-dried tomatoes + 1 tablespoon grated mozzarella ** — add the toppings onto the bread and grill for 6–8 minutes, then serve with salad.

Snack: 1 bowl fat-free yogurt + 5 sliced dried apricots or sun-dried figs + 1 tablespoon honey (you can add 1 dessert spoon / about 2 tsp lemon juice to give the mixture a different flavor)

Dinner: 8 large shrimp + 2 dessert spoons (about 4 tsp) fresh cilantro + 2 dessert spoons (about 4 tsp) lemon juice, cooked with 1 tablespoon olive oil + salad + 2 slices brown bread

EVENING: 1 glass green tea with cinnamon

DAY 6 Breakfast: 1 simit, white omelet made with 2 egg whites + 1 tea glass (about 100 ml / 1/3 cup + 1 tbsp) fat-free milk and 2 tablespoons lor cheese (Turkish curd cheese) + plenty of greens

Snack: 1 cup green tea with cinnamon

Lunch: ½ chicken breast + in a large salad: 4 tablespoons boiled buckwheat + 2 tablespoons green lentils and 1 tablespoon finely chopped walnuts

Snack: 1 medium pear + ½ banana

Dinner: 150 g (about 5 oz) grilled köfte (Turkish meatballs), salad, 4 tablespoons white bean salad (piyaz) + 1 glass kefir

Snack: 2 slices pineapple (can be sprinkled with cinnamon and grilled)

DAY 7 Breakfast: nFIT green smoothie

Snack: 3 whole walnuts

Lunch: Sandwich with 2 slices kaşar cheese (Turkish semi-hard cheese), tomato, and greens in whole grain sandwich bread (with 2 slices bran or rye bread)      

Snack: zucchini chips + 1 bowl fat-free yogurt

Dinner: baked salmon + sweet potato (you can bake 200 g / about 7 oz salmon and 1 medium sweet potato on parchment paper)

Snack: 1 bowl probiotic yogurt

Tomatoes Stuffed with Lor Cheese

Ingredients: SERVES 4 (90 kcal)

· 4 medium tomatoes

· 1 water glass (about 200 ml / 3/4 cup + 1 tbsp) white strained cheese (similar to ricotta)

· 1 medium cucumber

· ¼ bunch green onions

Directions:

· Cut and remove the tops of the tomatoes like a hat.

· Then scoop out the insides.

· Finely chop the cucumber and green onions and place them in a large bowl.

· Add the strained cheese and mix.

· Fill the hollowed tomatoes with the prepared mixture.

· Now enjoy your tomato bombs. Bon appétit!

Crispy Apple Slices with Peanut Butter 

Ingredients: Serves 1 (200 kcal)

· 1 medium apple

· 1 tablespoon peanut butter

· 2 tablespoons plain muesli

Directions:

· Slice the apple into medium-thickness slices.

· Place 2 spoonfuls of peanut butter in a small bowl.

· Add 2 tablespoons of plain muesli to another bowl.

· Dip the apple slices first into the peanut butter bowl and then into the plain muesli, and enjoy your deliciously crispy apple slices. Bon appétit!

ZUCCHINI CHIPS

Ingredients: SERVES 1 (100 kcal)   

· 1 medium zucchini

· 1 tablespoon powdered parmesan

· Optionally, you can add black pepper, garlic powder, Aleppo pepper flakes, oregano.

· Half a tea glass (about 50 ml / 3 tbsp + 1 tsp) fat-free milk

· Parchment paper

Directions:

· In a bowl, combine your desired spices and the powdered parmesan.

· Slice the zucchini into thin rounds.

· Dip the slices first in the fat-free milk, then in the spice mixture.

· Arrange them on a baking tray lined with parchment paper.

· Once all the zucchini slices are arranged, bake in a preheated oven at 200°C (400°F) until golden and crispy.

nFIT ENERGY-BOOSTING SMOOTHIE

Ingredients:

1 dessert spoon (about 2 tsp) cocoa powder


1 medium banana (previously chopped and frozen)

1 water glass (about 200 ml / 3/4 cup + 1 tbsp) almond milk or lactose-free milk

1 tablespoon raw almonds

1/4 water glass (about 50 ml / 3 tbsp + 1 tsp) oats

Blend all ingredients until smooth and homogeneous. Bon appétit!

QUINOA KISIR (TABBOULEH-STYLE QUINOA SALAD)

INGREDIENTS (Serves 4)

1 water glass (about 200 ml / 3/4 cup + 1 tbsp) quinoa, 2 glasses water, 1 cucumber, 1 tablespoon salça (Turkish red pepper paste), 1 large tomato, 1 dry onion, 4–5 garlic cloves, ½ tea glass (about 50 ml / 3 tbsp + 1 tsp) crushed walnuts, ½ bunch parsley, ½ bunch mint, 2 green onions, 3–4 lettuce leaves, juice of 1 lemon, 1 dessert spoon (about 2 tsp) olive oil, salt, black pepper, Aleppo pepper flakes, etc...

DIRECTIONS

Soak the quinoa in cold water for about 15 minutes. Then transfer to a wire strainer and rinse thoroughly under running water. Taste the quinoa, and if it tastes bitter, repeat the rinsing process. Dice the dry onion, finely slice the green onions. Dice the cucumber and tomato. Peel the garlic and crush it with a knife. Place the onions and garlic in a pot. Add 1 dessert spoon (about 2 tsp) of olive oil and stir the onions and garlic in the oil without browning them. Add the rinsed and drained quinoa to the pot. Add 2 glasses of water and bring to a boil. As soon as it boils, reduce the heat and wait for the quinoa to absorb the water. Once the water is absorbed, turn off the heat and let it cool to lukewarm. Finely chop the mint and parsley (washed and stems removed) and combine them in a bowl. Add salt, spices, and the pepper paste to the quinoa and stir. Add the chopped herbs, the previously diced cucumber and tomato, the crushed walnuts, and the lemon juice to the quinoa, mix together, and transfer to a serving plate. Garnish with lettuce leaves if desired.

nFIT GREEN SMOOTHIE 

Ingredients:
1 water glass (about 200 ml / 3/4 cup + 1 tbsp) spinach, ½ water glass (about 100 ml / 1/3 cup + 1 tbsp) cucumber (diced, unpeeled), 1 celery stalk (diced), ½ medium banana (diced), ½ water glass (about 100 ml / 1/3 cup + 1 tbsp) fresh or frozen pineapple (diced), 170 g (about 6 oz) light yogurt, 3–5 ice cubes (optional)

Directions: Blend the spinach, cucumber, celery, and ½ glass of water on high speed until completely liquid. Then add the banana, pineapple, yogurt, and ice cubes to the mixture and continue blending until smooth and homogeneous.

While you lighten up with health and flavor:

- Drink 2 glasses of water before each meal  

- Do not consume more than one glass of diet beverages per day

- Remove oils and dressings from salads and flavor them with lemon juice and vinegar 

- Consume raw vegetables such as cucumber, tomato, pepper, parsley, mint, celery stalk, and lettuce as much as you like throughout the diet

- If there is no meat in your vegetable dish or legume stew, add 2 tablespoons of olive oil per 1 kg (about 2 lb) of vegetables; if the dish contains meat, do not add extra oil

- Consuming 1 cup of green tea approximately 1 hour after main meals will give you great support.

MAKE SURE TO HAVE YOUR LAST MEAL AT LEAST 2 HOURS BEFORE GOING TO BED AT NIGHT.