Meal plan for men

Breakfast

• Oatmeal made from 60 g of oats with 250 ml of milk
• 30 g of protein powder
• Banana + a handful of nuts
• Approx. 35 g of protein

Mid-Morning Snack

• 150 g of Greek yogurt (2% fat)
• 30 g of oats
• 1 tablespoon of chia seeds
• Approx. 18 g of protein

Lunch

• 150 g of grilled chicken breast
• 200 g of cooked rice
• Large vegetable salad
• Approx. 45 g of protein

Afternoon Snack

• 2 hard-boiled eggs
• 1 slice of rye bread
• 100 g of cottage cheese
• Approx. 25 g of protein

Dinner

• 150 g of salmon (or another type of fish)
• 200 g of boiled potatoes
• Steamed vegetables
• Approx. 30 g of protein

Shrnutí

• Total: 150–153 g of protein

• Coverage of all major sources – both animal and plant-based

• Evenly distributed throughout the day to ensure a continuous supply of amino acids for the muscles

Goal: Provide energy so muscles can perform well, without overloading digestion.

When: 1.5–2 hours before exercise.

What: A combination of easily digestible carbohydrates + a small amount of protein.

Suggestions:

• whole grain bread with cottage cheese or lean ham

• yogurt with a spoonful of oats and a bit of fruit

• banana + a handful of nuts

• fruit and yogurt smoothie

Avoid:
• heavy meals (fatty meats, fried foods)

• large portions of fiber (legumes, lots of raw vegetables) → they may burden digestion.

Summary

Before training = a light meal with some carbohydrates and protein → energy without a heavy stomach.

Goal: Provide protein for recovery + a small dose of carbohydrates to replenish glycogen.

In the evening, there's no need for a large portion of pasta or rice — choose something lighter that won’t disrupt sleep.

When: Within 60 minutes after exercise.

What to include:

Protein: 20–30 g (cottage cheese, skyr, Greek yogurt, protein shake, eggs, lean meat, fish)

Carbohydrates: small portion (fruit, a slice of whole grain bread, vegetables, a few potatoes)

Fats: only a little (a few nuts, a drizzle of olive oil) → too much fat in the evening slows digestion.

Suggestions:

• cottage cheese with fruit and a few nuts

• skyr + banana

• grilled salmon with steamed vegetables

• protein shake + apple

• 2-egg omelette + slice of whole grain bread + vegetables

Avoid:

• alcohol (slows down recovery)

• sweets (fast sugars in the evening are more likely to be stored as fat than help recovery)

• heavy meals (pizza, fried foods)

Summary

After Training = High-quality protein + a bit of carbohydrates → supports recovery without unnecessarily burdening digestion before sleep.