Men’s Nutrition 101- What to Eat, Where to Get It.


The tendency has been as a single guy to grab something on the go; from a drive-thru or grub hub delivery. Truth be told there are some great healthy restaurants, some OK restaurants with our go-to unhealthy favorites, and the stuff that we eat that really is not food at all.

What do you think about when you choose what to eat?

  • Satisfy hunger – hey there growly stomach and hangry attitude
  • Tastes good- “what do I feel like eating today”? hum, what are my taste buds craving?
  • What is the best nutritious thing I could do for myself today – YES NUTRITION! This should be the most important thing and yet the last if ever a consideration in our daily food choices.

Take a moment and consider your daily life, what is important to you?

  • Do you go to the gym? Feed your body?
  • Do you sit at a desk all day watching that pooch grow between you and the desk?  
  • Do you have friends and family who like hanging out with you and would like to see your happy face for years to come?

The human body is a really cool complex organism that can combat almost anything we throw at it given the proper nutrients and daily movement (exercise). This is not a complicated science. Start with a list of “whole food” items: minimally processes food as close to its natural state as possible.  Pre-packaged in a box is not food. A quick test is to read the label. If there are more than 5 ingredients and/or you cannot pronounce most of the words in the “ingredient list” then do not eat that substance. A drive-thru is generally not food of any nutritional substance.

 Men love simple, so let’s keep it simple

 Add a few of these items to a grocery list once a week and enjoy a meal in a relaxed environment. Call mom for help, she will get a kick out of your phone call and would love to hear from you!

Protein: Essential and simple– needed to build muscle, helps with maintaining a healthy weight, stabilizes blood sugars, improves your mood and brain function. Not all proteins are created equal, We found this article for the vegans and the men who love to shred it up in the gym.

Fish: Salmon and trout are two good choices- high in Omega 3 fats which lower the risk of diabetes and heart disease. Shrimp, mussels, and scallops are also a good choice. Super simple salmon by Allrecipes, very easy, very tasty.

Chicken and turkey: Local, organic, and free-range have the most nutrition. One chicken breast will provide up to 30% of your daily protein needs. Also, a great source of Vitamin B, B6, and Niacin. Be a smart chef and add healthy foods that decrease cardiovascular disease, diabetes, and LDL cholesterol levels.

On the top of every man’s list is Beef – Grass-fed provides 22 grams of protein. Beef is a delicious mouthwatering delight to the taste buds and a rich source of vitamin A and E and antioxidants.

Eggs – a gift to man. These little guys power your brain contains 6 grams of protein, Vitamins D, B12, choline, and selenium (boosts your immune system). Splash a little milk in your omelet adding calcium and potassium. The best dinner is always a little breakfast!

Pick up the organic free-range chicken and eggs, or grass-fed beef from the grocery store, or better, pick up a bulk order from the farmer. Check out some of these local family farmers that will provide a bulk purchase of a mixture of proteins(beef, pork, and chicken). Shop once a month, meet a farmer and support locals and support the economy.  

Add to your recipes a few more basic items

Vegetables and fruits are a must. Bloating and indigestion stem from greasy food, and not enough fiber. Color on your plate adds phytonutrients and improves digestion and decreases inflammation in the joints.

 If You prep once a week and have ready in your fridge for a quick snack:

  • Carrots
  • Celery
  • Radishes
  • Mushrooms
  • Leafy greens and peppers (orange, red, and yellow)
  • Oranges
  • Apples
  • Berries
  • Bananas
  • almonds
  • walnuts
  • pecan mixes

Cook up in a meal: onions, potatoes, beans, cauliflower, and broccoli.

Top a meal off with tomatoes and a slice of avocado, a slice of whole-grain bread, brown or wild rice, or quinoa (adds a nice nutty flavor)

 If you like chips, there are great crunchie sources of vegetable chips in the chip aisle. Change up what you reach for and get a snack that is beneficial to your health and energy levels. Veggie chips are better than you think. Give them a try.

Add some spice to your food with herbs

Fresh is best, throw out the herbs that have been in the pantry a year or so and start over. After all, if you are taking the time to cook, experiment and enjoy the process of a good meal. For starters try garlic, ginger, cinnamon, rosemary, turmeric, and a nice herb blend. Sea salt and fresh ground pepper are also good basic to have around.

Add to your list good olive oil or avocado oil; besides preventing the food from sticking to the pan, a good oil helps the body absorb important nutrients and plays a role in eye health, bone growth, and cancer prevention.

Try tossing your meat in a Tupperware with the avocado oil and herb mix, shake it up and then put it on the grill or stovetop. Remember -shake n bake-. This works really well with bite-size chopped up veggies roasted in the oven (400* for 20 minutes, check on them after 10 min to flip or stir up for even baking)

The sweet tooth craving- best to stay away from sugars- they really are not worth the problems they create. Try for 30 days going for naturally sweet foods and change your mindset. A list of good sweets would be dark chocolate, natural honey, fruit, nut butter, or a creamy yogurt with some granola. Try out OUI by Yoplait. And if you are eating healthy you can afford a chocolate chip oatmeal cookie or a piece of lemon pie.

If you just do not cook then the finer grocery stores are offering premade meals to pop in the oven

If you buy a frozen meal check for healthy labels such as non-GMO and/or organic and read the ingredients list. Most food can be heated quickly in a pan – the microwave can do strange things to food and should be replaced for the oven or stovetop.

Here is a list of local go-to pre-prepped food sources for the


Fueled by Love: in Round Rock – Order online and meals will be delivered to your doorstep on Sunday.

Dream Dinners in North West Austin (620/183) – Dream Dinners has changed how you meal plan, cook and gather at the table with your family. Check out their meals online, order, have your meals delivered, and cook at home.

Fork and Spoon off 2222 and 620: order online and pick up at the storefront. They deliver to Round Rock, best to message them on their website or Facebook for more information.

Snap Kitchen – Cedar Park: inside Whole Foods Market. Pre-made ready to pick up and cook meals.

Taste Maker Meals – in the Georgetown area- a wonderful website with the menu options changing about every six weeks. Log on to the website, pick out your favorites and choose the delivery date. Stock your refrigerator with meals for several days. They offer Keto, Pescatarian, and vegan options. Having a party, ask about their catering options. There is a pop-up chat box if you have any questions and you can order breakfast, lunch, and dinner-style meals.

Prep to Your Door– Serving in Austin, Georgetown, and Round Rock. Meals you can take on the go. Meals with the organic, fresh sustainability flair. Totally local and zero waste. That is sexy!

If you are hosting a get-together and would like to make a good impression, there are several Meal deliveries and in-home meal prep companies out of Austin. Check out this link and give them a call.  

Food and the nutrients it possesses is a daily essential part of life. Enjoy your food, eat food with flavor, and enjoy meals that you truly want to take time and savor. We all eat at the drive-thru once in a while but you only get one body and one life.

Love your body and enjoy the very best in life!

Bon Appetit gentlemen.

PS – you can meet someone nice at the vegetable stand!