If you ask registered dietitians what is the best diet for men, you’ll be met with a chorus of “none!” That’s obviously not what a guy wants to hear if they’re looking for ways to get healthy or bulk up.
So we went back and asked a different question. What’s a good diet for guys looking to get shredded, sleep better, keep their heart healthy…you get the gist. This one sparked some discussion, and it moved the needle away from the no-carbs-no-cookies-no-joy restrictive diet conversation to something more goal-oriented.
“We must always provide the ‘why’ before one is willing to try,” says Leslie Bonci, MPH, RDN, former sports dietitian to the Kansas City Chiefs and owner of Active Eating Advice. On top of what’s your end goal, Bonci says you want a flavorful diet you can start — and stick to — for a long time.
Below, our Men’s Health nutrition advisors consult on what makes a “good” diet, and a few of their favorites.
First, What Makes a ‘Good’ Diet?
Like many things in the realm of nutrition, the answer isn’t etched in stone.
As Dezi Abeyta, RD, founder of Foodtalk Nutrition, says, the concept of “good versus bad” in diets is nuanced and can’t be simplified into black-and-white categories.
“We must consider factors like access to food, education, money, and cultural differences,” he adds. If we were to categorize by quality diets and those with “room for improvement,” here’s how he would define things. “A quality diet is accessible, diverse, protein-rich, plant-forward, and consistent. It includes colorful fruits and vegetables, fiber, and omega-rich fats.”
Here’s another aspect to consider: is your diet sustainable? If you don’t have enough variety for different meals or ingredients are too expensive, it won’t work for you in the long term. “A diet with room for improvement often lacks access to nutrient-rich foods, education on nutrition, and consistency in protein intake. It also tends to be high in added sugars and highly processed foods,” Abeyta says.
Of course, life is all about moderation. Food included. The occasional cookie or cheeseburger isn’t going to derail your overall health goals.
6 Diets for Men, According to RDs
Flexitarian Plant-Based Diet for Better Performance
Abeyta calls the flexitarian plant-based diet one of the best diets for men aiming for performance. This “semi-vegetarian lifestyle” emphasizes plant-based food options most of the time, but also leaves some room to enjoy the occasional meat-lover plate.
With a higher focus on beans, nuts, whole grains, and produce, you’ll likely see significant benefits from the inclusion of micronutrients, fiber, and overall advantageous distributions of macronutrients. Abeyta says this nutrient-packed combination is linked to reduced risk of Type 2 diabetes and heart disease.
Balanced Performance Diet for Muscle Growth and Recovery
Another top pick for Abeyta. This diet emphasizes ample protein intake — between 1.7 and 2.0 grams per kilogram of body weight per day — along with strategic caloric and macronutrient distribution throughout the day, and a focus on anti-inflammatory foods. Altogether, this diet supports muscle growth, sustained energy, and optimal recovery.
This diet achieves that “all while emphasizing quality sleep, stress relief strategies, as well as a strength program that allows you to have some sort of progressive overload,” he says.
Eating Around the World Diet to Close Nutrient Gaps
Abeyta promotes this global eating regimen, as “incorporating diverse cultural cuisines into your diet enhances flavor, boosts overall nutrient intake, reduces the risk of deficiencies, and promotes better health outcomes.”
Embracing foods from various cultures provides a broader array of essential nutrients, combats nutrient gaps, and fosters a greater appreciation for global culinary traditions — ultimately contributing to optimal health markers like cholesterol levels, blood pressure, and body weight.
Mediterranean-Style Diet for Better Overall Health
Bonci appreciates the emphasis on produce and beans in this well-researched healthy diet, noting it contains “foods that have fiber and help one fill up, not out.”
A Mediterranean-style diet focuses more on fish than other animal proteins, along with eggs, olive oil, and whole-grain breads. Most importantly, this diet fills you up and leaves you satisfied. “Protein is a side rather than front and center, but meals are hearty, provide ‘the chew,’ and staying power,” says Bonci.
Intermittent Fasting to Prevent Overeating
New to the intermittent fasting bandwagon?
“Intermittent fasting is basically time-restricted eating, where you only eat within a designated window of time during the day,” says Bonci. “Shortening the hours one chooses to eat can be easier to follow than changing the foods one eats.”
Research has found that limiting your eating window can help reduce overall caloric intake and support weight management, making it a practical approach for men who struggle with portion control or late-night snacking rather than with food choices themselves.
Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) Diet for Brain and Heart Health
The MIND diet combines principles from both the Mediterranean and DASH diets, with a specific focus on foods shown to support brain health and reduce the risk of cognitive decline. It emphasizes leafy greens, berries, nuts, olive oil, whole grains, fish, beans, and poultry, while limiting red meat, butter, cheese, pastries, and fried or fast food.
Bonci notes that this approach is particularly appealing because it doesn’t demand perfection — even moderate adherence has been associated with meaningful benefits for long-term brain and cardiovascular health, making it a sustainable option for men looking to protect both body and mind as they age.
Ultimately, the best diet is one that aligns with your specific goals, fits your lifestyle, and is something you can realistically maintain over the long haul. As both Bonci and Abeyta emphasize, sustainability and enjoyment are just as important as nutritional quality when choosing an eating approach that will actually work for you.
