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With so many different diets out there, finding a safe and effective weight loss meal plan specifically for men can be challenging.

Many plans are difficult to follow, complicated, and time consuming. Some are even unhealthy or overly restrictive.

Men also have slightly different nutritional needs than women, on average. They may require higher amounts of calories, protein, and fiber per day, depending on factors like their size, age, and activity level (1).

Furthermore, men are more likely to accumulate visceral fat than women. This is a type of fat stored in the abdominal cavity that may be linked to a higher risk of type 2 diabetes, high blood pressure, and high triglyceride levels (2, 3).

Fortunately, there are plenty of meal plans that men can follow to promote long-lasting, sustainable weight loss.

The meal plans featured in this article were selected based on the following criteria:

  • Sustainable. These meal plans are not overly restrictive and you can follow them for extended periods of time.
  • Effective. They are based on research and can help support weight loss.
  • Nutritionally balanced. These meal plans are well rounded and provide all the necessary nutrients.
  • Simple. All these plans are clear and easy to follow.

It’s important to note that although this article focuses on meal plans for men, people of all genders could benefit from them. The one you choose should depend on your personal needs and preferences.

Here are 8 of the best weight loss meal plans for men in 2021.

1. Best overall: WW (Weight Watchers)

WW, formerly known as Weight Watchers, is one of the most popular weight loss programs on the planet.

It uses a points-based system and assigns foods a certain number of points based on their nutritional value. The program gives users a daily points budget based on their weight, height, and activity level.

Because followers of WW don’t have to eliminate any foods, it can be a great option for men looking to lose weight without giving up their favorites.

It can also help promote long-term, sustainable weight loss by encouraging healthy habits and improving your relationship with food.

The service does not sell or deliver food. Instead, the company offers several weight loss support plans, including options with additional support from WW coaches and the WW community.

All plans also include access to the WW app, which includes meal planning tools, guided workouts, and food and activity tracking.

Get started with WW here.


WW is an effective weight loss program that gets you to track the food you eat using a points-based system. The company offers several plans, including coaches and an online community you can turn to for support.

2. Best meal kit: Sunbasket

Sunbasket provides meal kits with preportioned ingredients and easy-to-follow recipes for you to make healthy, flavorful meals at home. They’re designed to help you save time on cooking.

Sunbasket offers plans for a wide range of eating patterns, including options suitable for low carb, gluten-free, diabetes-friendly, vegetarian, pescatarian, and paleo diets.

You can choose meals from the full menu to create your own custom plan each week.

The service also offers a selection of premade entrées you can simply reheat and enjoy. These could be a great choice for those who are short on time throughout the week.

Plus, you can view detailed nutritional information for each item on the menu. This will help you find low calorie, high protein options to support long-term weight loss.

Get started with Sunbasket here.


Sunbasket is a meal kit service that delivers all the preprepared ingredients and recipes you’ll need to make healthy meals at home. The service offers meal kits to suit low carb, vegetarian, paleo, and other kinds of diets.

3. Best prepared meals: Factor

Factor is a meal delivery service that provides a variety of nutritious, fully prepared dishes that are ready to enjoy in minutes.

You can order bundles with 4–18 meals per week, all of which are individually portioned and delivered fresh.

Items that are low calorie, low carb, high protein, vegetarian, and keto-friendly are labeled on the menu to help you find options that work for you.

You can also order add-on items each week to round out your diet, including snacks, wellness shots, healthy desserts, and protein packs.

Factor provides all subscribers with a free 20-minute nutrition consult. You can also pay for nutrition coaching packages to help you reach your weight loss goals.

Get started with Factor here.


Factor delivers preprepared meals. You can choose 4–18 meals per week, including low calorie, low carb, high protein, vegetarian, and keto options. It includes a free nutrition consultation and you can purchase coaching packages.

4. Best plant-forward: the flexitarian diet

The flexitarian diet is a plant-based eating pattern that emphasizes whole, plant-based foods, like fruits, vegetables, whole grains, nuts, seeds, and legumes. It is not linked to a particular company.

Unlike vegan or vegetarian diets, the flexitarian diet doesn’t completely eliminate animal products. It allows you to enjoy meat, fish, and poultry in moderation.

This makes it a good option for men looking for a flexible and easy way to increase their intake of nutritious plant-based foods without giving up meat altogether.

Not only can a well-rounded, plant-based diet be beneficial for weight loss, but it may also help protect against chronic conditions, including cancer, heart disease, and type 2 diabetes (4).

What’s more, decreasing your intake of animal products could also reduce your carbon footprint to support sustainability (5, 6).

“Mostly Plants: 101 Delicious Flexitarian Recipes from the Pollan Family” is one reference book you could follow to start a flexitarian diet.

Shop for “Mostly Plants” online.


A flexitarian diet is focused on whole, plant-based foods. You can also include moderate amounts of animal protein, like beef or fish.

5. Best high protein: the paleo diet

The Paleolithic diet or paleo diet is a high protein, low carb diet that is based on the eating patterns of early humans during the Paleolithic era.

The plan emphasizes nutrient-dense whole foods, including meat, seafood, fruits, and veggies.

On the other hand, the diet does not include artificial sweeteners, processed foods, legumes, dairy, and grains (7).

The paleo diet is clear-cut, easy to follow, and effective for weight loss, which might be appealing to people who prefer a weight loss program without complicated rules and restrictions (8).

It’s also doesn’t require you to purchase pricey meal plans, snacks, or supplements, making it a good choice for those on a budget.

“Practical Paleo” by Diane Sanfilippo is one reference book you could follow to start this diet.

Shop for “Practical Paleo” online.


The paleo diet is a high protein, low carb diet based on whole, nutrient-dense foods. It excludes artificial sweeteners, processed foods, legumes, dairy, and grains. The paleo diet is somewhat restrictive, but simple to follow.

6. Best low carb: the South Beach Diet

The South Beach Diet is a popular eating plan that is low in carbs but rich in protein and heart-healthy fats.

It’s divided into three phases, each of which has its own set of specific guidelines to follow.

However, all three phases limit certain types of alcohol, saturated fats, and foods high in carbs and refined sugar.

The South Beach Diet can be a good option for men seeking a structured program with clear guidelines to kick-start weight loss.

It also provides recommendations for maintaining weight loss once you’ve reached your goals, which can help ensure long-term success.

You can choose to follow the diet yourself using the guidelines in the book.

However, the company also offers weekly delivery of premade meals, including entrées, snacks, and shakes. These may be a quick and convenient alternative to cooking.

Get started with South Beach Diet here.


The South Beach Diet is a popular diet plan that takes followers through three phases. It recommends low carb intake and focuses on healthy fats and high protein foods. The South Beach Diet also sells premade meals, snacks, and shakes.

7. Best personal coaching: Jenny Craig

Jenny Craig is a commercial diet plan that provides premade meals and snacks designed to simplify weight loss.

Although many people consider Jenny Craig a weight loss program for women, the company caters to men as well. The service tailors its recommendations to your age, gender (option of male or female), and activity level.

They also offer multiple subscription options, which differ in cost and the number of meals provided.

The highest cost plan, Rapid Results Max, includes personal coaching with a Jenny Craig consultant for individual guidance to help keep you on track toward your goals.

All plans also include access to the Jenny Craig mobile app, which allows you to record your food intake and activity, track your progress, and connect with your consultant.

Get started with Jenny Craig here.


Jenny Craig sells premade meals and snacks with multiple subscription options. You can use the Jenny Craig mobile app to track your food intake, activity, and progress, and connect with a coach.

8. Best app: Noom

Noom is a virtual health app that can help you make long-lasting changes to your diet and lifestyle to support weight loss and improve overall health.

When you’re signing up, Noom collects information about your goals, food preferences, and activity level to create a personalized plan tailored to your needs.

For this reason, it may be a great choice for those hoping to build healthy habits rather than seeking a quick fix for weight loss.

It also provides access to additional support to increase accountability, including a group coach, support group, and goal specialist.

The app also includes resources, such as a recipe library, food log, weight and activity tracker, and educational articles to help you make healthy choices.

Get started with Noom here.


Noom is a paid mobile app designed to help you change the psychology behind the way you eat. The service says they help people make lasting changes to lose weight and maintain a healthy weight long term.

There are several things you should consider when determining which meal plan is right for you.

First of all, consider whether you prefer following a structured program with strict rules and guidelines or an eating plan that offers more flexibility.

Certain plans may also require more time and effort than others and may involve preparing your own meals, measuring portion sizes, or tracking your intake and activity. Consider whether you’ll be able to do what it takes to stick with the plan.

If you have any specific dietary restrictions, allergies, or food preferences, be sure to find a meal plan that meets those needs.

Steer clear of meal plans that are overly restrictive or unsustainable because these diets are often more difficult to follow and typically lack important nutrients.

If you have any underlying health conditions or are taking any medications, you should always speak with a healthcare professional before making changes to your diet.


Decide whether you want a strict or flexible program, and avoid overly restrictive ones. Also, consider how much time and effort you’ll be able to commit. Speak with a healthcare professional for advice on what might work best for you.

There are many meal plans available for men that can help support safe and sustainable weight loss.

For best results, be sure to consider your personal preferences and dietary needs when selecting a meal plan.

Avoid plans that are unsustainable or overly restrictive, and talk with a healthcare professional before making changes to your diet.