Ideal Diet Chart for Men and Women

Learn about important food groups that are beneficial to the specific needs of both males and females on a daily basis.

eggs over easy breakfast meal for the ideal diet

An individual diet chart made for men and women sounds like something that can actually work benefits for health. Because a proper diet chart is informative and specific about each gender’s daily choices for food that aids in lifestyle choices, following it strictly is highly beneficial. This is because a man and a woman’s diet needs vary depending on factors such as their size, weight or current health needs/status.

For men, they may need more copious amounts of carbohydrates because they carry bigger muscles and are more physically active. Since women go through pregnancy and other life stages, they’ll also need certain nutrients from foods. But we know both need fruits and vegetables for bodies to acquire sustained energy, fight illnesses and acquire more nutrition. More so, it is important to not be carelessly eating sugary and processed goods more regularly as these degrade the state of health long-term.

We always want to be mindful with what we are taking in our systems. Meal plans and food selections differentiate for men and women and maintaining an appropriate recommended nutrition chart by experts is just right if you want to keep your health well-maintained. Learn about the ideal diet chart or plan for men and women in this article.


Recommended Diet for Men 

Men deserve a balanced diet after all their hard work. The sensitive human body only wants what’s best for its continued health stability and fight against illness. These guidelines for men’s health are based on physician and health expert guides and lean particularly to proportions. The rules are simple, for men, they must acquire the minimum amount recommended on a day-to-day basis.

Whole foods and grain, fruits, vegetable, poultry, fish and beans are the aim of this diet chart for men, while very low dairy, red meats, and sugar are highly advised. Certain nutritional selections are especially unadvised especially refined carbs. Do not make them a part of your regular food intake and pick healthier alternatives at all times.

  • Whole grains
  • Vegetables
  • Fruits
  • Protein (e.g. seafood, fish, poultry, tofu)
  • Beans and legumes
  • Seeds and nuts
  • Healthy fats
  • Low-fat dairy
  • Plant milk

The American Institute of Medicine recognizes vegetables, and especially the dark leafy greens like lettuce and kale, tomatoes, cucumbers to be priority veggies. These are high in fiber as well as other important nutrients such as potassium and magnesium which are excellent for the body. Moreover, these choices prevent the risk of acquiring diseases like diabetes, heart disease, and cancer.

While unhealthy carbs are not advised, our bodies still crave good carbs to function well. Fiber is a beneficial carb and men are advised to take in about 30-40  grams of fiber daily. Carbs from brown rice (not white rice) are also a good carbohydrate, and men will need at least 130 grams of carbohydrates on a day-to-day basis. In fact, fiber promotes fat loss and weight reduction.

Food Groups to Focus On


  • e.g. potatoes, cereal
  • Consume 1 portion for every main course; 1 portion is a palm and takes up ¼ of the plate


  • fish, poultry, meat
  • Consume 1 portion for every meal

Nuts and seeds

  • eat as snacks or part of plate serving
  • Consume amount equivalent to cupped hands


  • eat as snacks or in a meal
  • Consume amount equivalent to two thumb sizes


  • e.g. low-fat spreads or nut butter
  • Consume only 2 – 3x daily with an amount that is equivalent to the thumb tip


  • e.g. potato chips or popcorn
  • Consume only two cupped hands equivalent

Baked goods

  • e.g. brownies
  • Consume occasionally (size of 2 fingers)

Note that this is a general guide and your physical activity level, age, and size will need to be doubled if you perform more physical fitness activities or are bigger.

Sample Meal Plan for a Day


  • Smoked salmon + egg and bagel
  • Omelette and toast


  • Turkey and avocado toast


  • Chicken and Caesar sandwich


  • Seed mix
  • Salted popcorn (preferably not buttery or other flavors)


  • Salmon and brown rice salad
  • Cajun chicken and quinoa


Recommended Diet for Women

Like men, women also require the right nutrition especially since they go through more hormonal changes and stages in their lives whether it be menstruation to menopause. Below are the food best for a healthy woman’s body:

  • 3-ounces of whole grain food (e.g. bread, cereal, oats or brown rice)
  • 5 – 5  ½-ounce protein (e.g. poultry, eggs, seafood, lean meat, nuts and seeds, beans, tofu)
  • Food rich in iron (e.g. fish, turkey, chicken, spinach kale)
  • Folate + folic acid (especially during pregnancy or breastfeeding; 400 mcg is needed during gestation and feeding; up to 600 mcg daily of folate and folic acid)
  • 3 servings low-fat/fat-free dairy (e.g. yogurt, fat-free milk, cheese; plant alternatives with calcium works)
  • 2 cups fruits (any type as long as no extra sugar)
  • 2 ½ cups fresh, colorful veggies (can be canned or frozen as long as no salt)
    Vitamin D and calcium daily needs (e.g. cheese, fat-free milk, sardine for calcium; salmon, eggs, yogurt for vitamin D)

Sample Meal Plan for a Day


  • 2 scrambled eggs whites on whole grain toast + fruits and oats/cereal

Mid-morning snack

  • Fist of dried fruits or nuts/seeds


  • A bowl of chicken or fish curry with brown rice or quinoa + vegetable salad

Mid-eve snack

  • Granola bar or fist of nuts


  • Bowl of fish/ chicken w/ quinoa + vegetable salad

Finally, women must be mindful about consuming saturated fats, sugars, and alcoholic beverages. A glass of alcohol every other day if not once a week is advised. Moreover, always opt for low-fat food selections. For example, use olive oil instead of coconut oil. Because women are less muscular, they don’t require as many calories compared to men and do not need to have as high fitness goals. But again, if you are more physically fit, you are going to need to take back the calories you lost exercising. Maintain these healthy choices and diet chart accordingly and you are on your way to healthier living.

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