Nutrition & Fitness

THE MEN’S BLUE LIFESTYLE

Eat well.
Move more.
Keep showing up.

Real food. Workouts that fit your life. Practical tools to help you build a routine you can stick with.

Find your workout ↗Plan your meals
7days planned40everyday recipesHome + gymstrength plans
A man and woman working out together with dumbbells
Build a routine that fits real life.

LESS GUESSWORK. MORE GOOD DAYS.

Your week, made practical.

Seven days of breakfast, lunch, dinner, and snacks. Swap meals freely and adjust portions to your appetite and needs.

These are flexible meal ideas rather than calorie-matched diet plans. Check ingredients for allergies and dietary needs.

FOOD YOU’LL LOOK FORWARD TO

The recipe collection.

40 recipes
The everyday protein bowlLunch · 25 MINThe everyday protein bowl530 kcal · 42g protein · 1 servingView recipe +

Ingredients

  • 5 oz cooked chicken breast
  • ½ cup cooked quinoa
  • 1 cup mixed greens
  • ½ avocado
  • 1 tbsp lemon juice

Make it happen

  1. Cook quinoa according to package directions.
  2. Slice fully cooked chicken and avocado.
  3. Arrange over greens, add quinoa, and finish with lemon.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Berry overnight oatsBreakfast · 5 MINBerry overnight oats410 kcal · 24g protein · 1 servingView recipe +

Ingredients

  • ½ cup rolled oats
  • ¾ cup plain Greek yogurt
  • ¼ cup milk of choice
  • ½ cup mixed berries
  • 1 tsp honey

Make it happen

  1. Stir oats, yogurt, and milk in a covered jar.
  2. Refrigerate overnight.
  3. Top with berries and honey before serving.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Salmon & greensDinner · 25 MINSalmon & greens550 kcal · 38g protein · 1 servingView recipe +

Ingredients

  • 5 oz salmon fillet
  • ¾ cup cooked brown rice
  • 1 cup broccoli
  • 1 tsp olive oil
  • Lemon and pepper

Make it happen

  1. Heat oven to 400°F. Place salmon on a lined tray.
  2. Roast salmon until cooked through (145°F internal temperature); steam broccoli.
  3. Serve with cooked rice, olive oil, and lemon.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Peanut butter power shakeSnack · 5 MINPeanut butter power shake340 kcal · 30g protein · 1 servingView recipe +

Ingredients

  • 1 scoop protein powder
  • 1 cup milk of choice
  • ½ banana
  • 1 tbsp peanut butter
  • Ice as desired

Make it happen

  1. Add all ingredients to a blender.
  2. Blend until smooth, adjusting liquid as needed.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Spinach egg scrambleBreakfast · 12 MINSpinach egg scramble320 kcal · 25g protein · 1 servingView recipe +

Ingredients

  • 2 eggs
  • ½ cup egg whites
  • 1 cup spinach
  • 1 tsp olive oil
  • 1 slice whole-grain toast

Make it happen

  1. Warm oil in a skillet and wilt spinach.
  2. Whisk eggs and whites, add to skillet, and stir until fully set.
  3. Serve with toast.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Banana oat pancakesBreakfast · 15 MINBanana oat pancakes390 kcal · 22g protein · 1 servingView recipe +

Ingredients

  • ½ cup rolled oats
  • 1 banana
  • 1 egg
  • ¼ cup Greek yogurt
  • ½ tsp baking powder

Make it happen

  1. Blend oats, banana, egg, yogurt, and baking powder.
  2. Cook small pancakes in a nonstick skillet over medium heat until set on both sides.
  3. Serve warm.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Apple cinnamon yogurt bowlBreakfast · 5 MINApple cinnamon yogurt bowl330 kcal · 24g protein · 1 servingView recipe +

Ingredients

  • ¾ cup plain Greek yogurt
  • 1 small apple, chopped
  • ¼ cup granola
  • 1 tbsp chopped walnuts
  • ¼ tsp cinnamon

Make it happen

  1. Spoon yogurt into a bowl.
  2. Add apple, granola, and walnuts.
  3. Sprinkle with cinnamon.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Avocado egg toastBreakfast · 12 MINAvocado egg toast370 kcal · 19g protein · 1 servingView recipe +

Ingredients

  • 2 eggs
  • 1 slice whole-grain bread
  • ¼ avocado
  • ½ tomato
  • Black pepper

Make it happen

  1. Toast bread and mash avocado onto it.
  2. Cook eggs until whites and yolks are set.
  3. Top toast with eggs and sliced tomato.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Cottage cheese peach bowlBreakfast · 5 MINCottage cheese peach bowl300 kcal · 26g protein · 1 servingView recipe +

Ingredients

  • 1 cup low-fat cottage cheese
  • 1 peach, sliced
  • 1 tbsp pumpkin seeds
  • 1 tsp honey

Make it happen

  1. Spoon cottage cheese into a bowl.
  2. Top with peach and pumpkin seeds.
  3. Drizzle with honey.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Breakfast bean burritoBreakfast · 15 MINBreakfast bean burrito450 kcal · 25g protein · 1 servingView recipe +

Ingredients

  • 1 whole-wheat tortilla
  • 2 eggs
  • ⅓ cup black beans, rinsed
  • ¼ cup diced peppers
  • 2 tbsp salsa

Make it happen

  1. Soften peppers in a nonstick skillet with a splash of water.
  2. Add whisked eggs and cook until set, then warm beans alongside.
  3. Fill tortilla with eggs, beans, and salsa and roll tightly.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Chia yogurt puddingBreakfast · 10 MINChia yogurt pudding340 kcal · 21g protein · 1 servingView recipe +

Ingredients

  • 2 tbsp chia seeds
  • ½ cup milk
  • ½ cup Greek yogurt
  • ½ cup strawberries
  • 1 tsp maple syrup

Make it happen

  1. Mix chia seeds, milk, yogurt, and syrup.
  2. Cover and refrigerate at least 4 hours, stirring once after 15 minutes.
  3. Top with sliced strawberries.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Egg & potato breakfast skilletBreakfast · 25 MINEgg & potato breakfast skillet440 kcal · 25g protein · 1 servingView recipe +

Ingredients

  • 2 eggs
  • ¼ cup egg whites
  • 1 small potato, diced
  • ¼ cup diced bell pepper
  • ½ cup spinach
  • 1 tbsp shredded cheddar
  • 1 tsp olive oil
  • Black pepper

Make it happen

  1. Microwave diced potato with a splash of water in a covered microwave-safe bowl until just tender, about 3–5 minutes; drain.
  2. Heat olive oil in a skillet. Add potato and bell pepper; cook until potatoes are golden and peppers soften, about 8–10 minutes. Stir in spinach until wilted.
  3. Whisk eggs and egg whites with black pepper. Add to the skillet and gently stir until fully set. Sprinkle with cheddar and serve hot.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Peanut butter banana oatsBreakfast · 10 MINPeanut butter banana oats430 kcal · 23g protein · 1 servingView recipe +

Ingredients

  • ½ cup rolled oats
  • ¾ cup milk
  • ½ banana
  • 1 tbsp peanut butter
  • ¼ cup Greek yogurt

Make it happen

  1. Simmer oats and milk until oats soften.
  2. Stir in peanut butter and sliced banana.
  3. Remove from heat and add yogurt.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Turkey avocado wrapLunch · 10 MINTurkey avocado wrap460 kcal · 33g protein · 1 servingView recipe +

Ingredients

  • 1 whole-wheat tortilla
  • 4 oz cooked turkey breast
  • ¼ avocado
  • ½ cup lettuce
  • ¼ cup tomato
  • 1 tsp mustard

Make it happen

  1. Spread mustard and mashed avocado on tortilla.
  2. Layer on turkey, lettuce, and tomato.
  3. Fold sides in and roll tightly.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Tuna white bean saladLunch · 10 MINTuna white bean salad410 kcal · 36g protein · 1 servingView recipe +

Ingredients

  • 1 can tuna in water, drained (5 oz)
  • ½ cup white beans, rinsed
  • ½ cup cucumber
  • ½ cup cherry tomatoes
  • 1 tsp olive oil
  • 1 tbsp lemon juice

Make it happen

  1. Combine tuna and beans in a bowl.
  2. Add chopped cucumber and tomatoes.
  3. Toss with olive oil and lemon.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Chickpea feta pitaLunch · 10 MINChickpea feta pita450 kcal · 19g protein · 1 servingView recipe +

Ingredients

  • 1 whole-wheat pita
  • ½ cup chickpeas, rinsed
  • 1 oz feta
  • ½ cup cucumber
  • ¼ cup Greek yogurt
  • Lemon juice

Make it happen

  1. Lightly mash chickpeas and mix with yogurt and lemon.
  2. Fold in diced cucumber and crumbled feta.
  3. Fill pita and serve.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Chicken rice lunch boxLunch · 15 MINChicken rice lunch box510 kcal · 43g protein · 1 servingView recipe +

Ingredients

  • 5 oz cooked chicken breast
  • ¾ cup cooked brown rice
  • 1 cup steamed broccoli
  • 1 tsp olive oil
  • 1 tbsp lemon juice

Make it happen

  1. Warm chicken and rice until steaming hot.
  2. Steam broccoli until tender.
  3. Pack together and drizzle with oil and lemon.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Lentil vegetable soupLunch · 30 MINLentil vegetable soup390 kcal · 20g protein · 1 servingView recipe +

Ingredients

  • ¾ cup cooked lentils
  • 1 cup low-sodium vegetable broth
  • ½ cup carrots
  • ½ cup diced tomatoes
  • ½ cup spinach
  • 1 slice whole-grain bread

Make it happen

  1. Simmer carrots, tomatoes, and broth until carrots are tender.
  2. Add lentils and spinach and simmer 5 minutes.
  3. Serve with bread.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Greek chicken saladLunch · 10 MINGreek chicken salad430 kcal · 39g protein · 1 servingView recipe +

Ingredients

  • 4 oz cooked chicken breast
  • 2 cups romaine
  • ½ cup cucumber
  • ½ cup tomato
  • 1 oz feta
  • 2 tsp olive oil
  • Lemon juice

Make it happen

  1. Chop lettuce and vegetables.
  2. Add sliced chicken and crumbled feta.
  3. Dress with olive oil and lemon.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Chicken edamame bowlLunch · 15 MINChicken edamame bowl490 kcal · 45g protein · 1 servingView recipe +

Ingredients

  • 4 oz cooked chicken breast, diced
  • ½ cup shelled edamame
  • ½ cup cooked rice
  • 1 cup shredded cabbage
  • 1 tsp sesame oil
  • 1 tbsp reduced-sodium soy sauce

Make it happen

  1. Cook edamame according to package directions.
  2. Warm cooked chicken and rice until steaming hot.
  3. Serve chicken and edamame over rice and cabbage, then drizzle with sesame oil and soy sauce.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Chicken salad sandwichLunch · 10 MINChicken salad sandwich400 kcal · 40g protein · 1 servingView recipe +

Ingredients

  • 4 oz cooked chicken breast, chopped
  • 2 slices whole-grain bread
  • 2 tbsp plain Greek yogurt
  • ¼ cup diced celery
  • Lettuce
  • 1 tsp lemon juice
  • Black pepper

Make it happen

  1. Mix chopped cooked chicken with Greek yogurt, celery, lemon juice, and pepper.
  2. Layer lettuce and chicken salad onto whole-grain bread.
  3. Close the sandwich, cut in half, and serve.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Black bean sweet potato bowlLunch · 30 MINBlack bean sweet potato bowl470 kcal · 18g protein · 1 servingView recipe +

Ingredients

  • 1 medium sweet potato, cubed
  • ¾ cup black beans, rinsed
  • ¼ avocado
  • ¼ cup salsa
  • 1 tsp olive oil

Make it happen

  1. Toss sweet potato in oil and roast at 425°F until tender, about 25 minutes.
  2. Warm black beans.
  3. Combine in a bowl with avocado and salsa.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Lemon chicken tray bakeDinner · 35 MINLemon chicken tray bake520 kcal · 44g protein · 1 servingView recipe +

Ingredients

  • 5 oz raw chicken breast
  • 1 medium potato, cubed
  • 1 cup green beans
  • 2 tsp olive oil
  • Lemon and garlic

Make it happen

  1. Heat oven to 425°F. Toss potatoes with half the oil and roast 15 minutes.
  2. Add chicken and green beans with remaining oil, garlic, and lemon.
  3. Roast until chicken reaches 165°F and potatoes are tender.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Turkey bean chiliDinner · 35 MINTurkey bean chili490 kcal · 38g protein · 1 servingView recipe +

Ingredients

  • 5 oz raw lean ground turkey
  • ½ cup kidney beans, rinsed
  • ¾ cup crushed tomatoes
  • ½ cup diced peppers
  • ¼ cup diced onion
  • 1 tsp chili powder

Make it happen

  1. Brown turkey and onion in a saucepan until turkey reaches 165°F.
  2. Add peppers, beans, tomatoes, and chili powder.
  3. Simmer 20 minutes, stirring occasionally.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Shrimp vegetable stir-fryDinner · 20 MINShrimp vegetable stir-fry460 kcal · 35g protein · 1 servingView recipe +

Ingredients

  • 6 oz raw peeled shrimp
  • 1½ cups mixed stir-fry vegetables
  • ¾ cup cooked rice
  • 1 tsp sesame oil
  • 1 tbsp reduced-sodium soy sauce

Make it happen

  1. Heat oil and stir-fry vegetables until tender.
  2. Add shrimp and cook until opaque and 145°F.
  3. Add soy sauce and serve over warm rice.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Beef broccoli rice bowlDinner · 25 MINBeef broccoli rice bowl550 kcal · 37g protein · 1 servingView recipe +

Ingredients

  • 5 oz raw lean beef strips
  • 1½ cups broccoli
  • ¾ cup cooked rice
  • 1 tsp oil
  • 1 tbsp reduced-sodium soy sauce
  • 1 tsp grated ginger

Make it happen

  1. Steam broccoli until tender-crisp.
  2. Sear beef strips in oil and cook through
  3. whole-cut beef should reach 145°F and rest 3 minutes.
  4. Toss with broccoli, soy sauce, and ginger and serve over rice.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Sheet-pan chicken & vegetablesDinner · 35 MINSheet-pan chicken & vegetables460 kcal · 40g protein · 1 servingView recipe +

Ingredients

  • 5 oz raw boneless chicken breast
  • 1 cup zucchini, chopped
  • 1 cup bell peppers, chopped
  • ½ cup cooked quinoa
  • 2 tsp olive oil
  • 1 tsp paprika

Make it happen

  1. Heat oven to 425°F. Place chicken breast and chopped vegetables on a lined sheet pan.
  2. Coat with olive oil and paprika. Roast for 20–30 minutes, turning vegetables halfway, until chicken reaches 165°F internally.
  3. Slice chicken and serve with roasted vegetables over warm cooked quinoa.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Chicken whole-wheat pastaDinner · 25 MINChicken whole-wheat pasta570 kcal · 44g protein · 1 servingView recipe +

Ingredients

  • 5 oz raw chicken breast, diced
  • 2 oz dry whole-wheat pasta
  • ½ cup tomato sauce
  • 1 cup spinach
  • 1 tsp olive oil
  • 1 tbsp Parmesan

Make it happen

  1. Cook pasta following package directions.
  2. Sauté chicken in olive oil until 165°F.
  3. Add sauce and spinach, warm through, and toss with pasta and Parmesan.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Turkey taco bowlsDinner · 25 MINTurkey taco bowls510 kcal · 39g protein · 1 servingView recipe +

Ingredients

  • 5 oz raw lean ground turkey
  • ½ cup cooked brown rice
  • ⅓ cup black beans
  • ½ cup lettuce
  • ¼ cup salsa
  • ¼ avocado
  • 1 tsp taco seasoning

Make it happen

  1. Brown turkey with seasoning until 165°F.
  2. Warm rice and beans.
  3. Layer in a bowl with lettuce, salsa, and avocado.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Cod with potatoes & peasDinner · 30 MINCod with potatoes & peas450 kcal · 36g protein · 1 servingView recipe +

Ingredients

  • 6 oz raw cod
  • 1 medium potato, cubed
  • ¾ cup peas
  • 2 tsp olive oil
  • Lemon and dill

Make it happen

  1. Roast potato with oil at 425°F until almost tender.
  2. Add cod and roast until fish reaches 145°F.
  3. Steam peas and serve with lemon and dill.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Red lentil coconut curryDinner · 35 MINRed lentil coconut curry510 kcal · 21g protein · 1 servingView recipe +

Ingredients

  • ¼ cup dry red lentils
  • ¼ cup light coconut milk
  • ½ cup crushed tomatoes
  • 1 cup cauliflower
  • ½ cup cooked brown rice
  • 1 tsp curry powder
  • ¾ cup water

Make it happen

  1. Combine lentils, water, tomatoes, coconut milk, and curry powder.
  2. Add cauliflower and simmer 20–25 minutes until lentils and cauliflower are tender, adding water as needed.
  3. Serve with brown rice.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Apple & peanut butterSnack · 5 MINApple & peanut butter200 kcal · 5g protein · 1 servingView recipe +

Ingredients

  • 1 medium apple
  • 1 tbsp peanut butter

Make it happen

  1. Wash and slice apple.
  2. Serve with peanut butter for dipping.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Greek yogurt & berriesSnack · 5 MINGreek yogurt & berries170 kcal · 18g protein · 1 servingView recipe +

Ingredients

  • ¾ cup plain Greek yogurt
  • ½ cup blueberries
  • 1 tsp honey

Make it happen

  1. Spoon yogurt into a bowl.
  2. Top with berries and honey.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Cottage cheese cucumber toastSnack · 5 MINCottage cheese cucumber toast190 kcal · 16g protein · 1 servingView recipe +

Ingredients

  • ½ cup low-fat cottage cheese
  • 1 slice whole-grain toast
  • ¼ cup sliced cucumber
  • Black pepper

Make it happen

  1. Toast bread.
  2. Spread with cottage cheese and top with cucumber and pepper.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Hummus crunch plateSnack · 5 MINHummus crunch plate210 kcal · 7g protein · 1 servingView recipe +

Ingredients

  • ¼ cup hummus
  • 1 cup carrot and pepper sticks
  • 4 whole-grain crackers

Make it happen

  1. Wash and slice vegetables.
  2. Serve with hummus and crackers.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Edamame with lemonSnack · 8 MINEdamame with lemon190 kcal · 18g protein · 1 servingView recipe +

Ingredients

  • 1 cup shelled edamame
  • 1 tsp lemon juice
  • Pinch of salt

Make it happen

  1. Cook edamame according to package directions.
  2. Drain and toss with lemon and salt.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Eggs & cherry tomatoesSnack · 15 MINEggs & cherry tomatoes170 kcal · 13g protein · 1 servingView recipe +

Ingredients

  • 2 eggs
  • ½ cup cherry tomatoes
  • Black pepper

Make it happen

  1. Place eggs in water, bring to a boil, then cook until yolks are set.
  2. Cool in cold water and peel.
  3. Serve with washed tomatoes and pepper.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Banana almond yogurt dipSnack · 5 MINBanana almond yogurt dip230 kcal · 12g protein · 1 servingView recipe +

Ingredients

  • 1 small banana
  • ⅓ cup Greek yogurt
  • 1 tbsp almond butter
  • Pinch of cinnamon

Make it happen

  1. Mix yogurt, almond butter, and cinnamon.
  2. Slice banana and use the yogurt mixture as a dip.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Cocoa yogurt mousseSnack · 5 MINCocoa yogurt mousse180 kcal · 18g protein · 1 servingView recipe +

Ingredients

  • ¾ cup plain Greek yogurt
  • 1 tsp cocoa powder
  • 1 tsp maple syrup
  • 1 tbsp dark chocolate chips

Make it happen

  1. Stir yogurt, cocoa, and maple syrup until smooth.
  2. Top with chocolate chips and chill if desired.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

Roasted chickpea crunchSnack · 35 MINRoasted chickpea crunch220 kcal · 10g protein · 1 servingView recipe +

Ingredients

  • ¾ cup chickpeas, rinsed and dried
  • 1 tsp olive oil
  • ½ tsp smoked paprika

Make it happen

  1. Heat oven to 400°F and dry chickpeas thoroughly.
  2. Toss with oil and paprika.
  3. Roast 25–30 minutes, shaking tray halfway, until crisp.

Nutrition is an estimate per serving. Photo is an AI-generated illustration of this recipe. Chilled recipes need additional waiting time.

YOUR SPACE. YOUR PACE.

Strength for everyday life.

Three full-body strength sessions, recovery between sessions, and an optional fourth day of cardio. Start with a comfortable load and build gradually.

Alternate A/B/A one week and B/A/B the next. Add comfortable walking across your week; one optional cardio session is a starting point, not the complete weekly activity recommendation.

Home A · full-body foundations25–35 min · stable chair, wall, mat; optional dumbbells

Warm up for 5 minutes with easy walking or cycling, then practice the first exercise without load. Rest 60–90 seconds between sets, longer if needed. Finish with 3–5 minutes of easy movement.

01 / 2 × 8–12

Chair squat

Stand in front of a stable chair, feet hip-width. Sit back, touch the seat and stand. Keep knees tracking with toes.

Make it easier: Use hands on chair arms; stand from a higher seat.

02 / 2 × 8–12

Wall or counter push-up

Place hands on a fixed surface, keep body straight, bend elbows and press away.

Make it easier: Use a wall instead of a counter.

03 / 2 × 8–12 each side

Supported one-arm row

Support one hand on a sturdy surface. With a light dumbbell, pull elbow toward hip; lower slowly without twisting.

Make it easier: Practice the motion without a weight.

04 / 2 × 10–12

Glute bridge

Lie on your back, knees bent, feet planted. Squeeze glutes and lift hips gently; lower with control.

Make it easier: Use a smaller lift or standing glute squeezes.

05 / 2 × 6–8 each side

Dead bug heel tap

Lie on back with knees bent above hips. Lower one heel toward floor, keeping ribs and pelvis still; alternate.

Make it easier: Keep one foot on the floor and slide the other heel.

06 / 2 × 10–15

Supported calf raise

Hold a stable support. Rise onto toes, pause, and lower slowly.

Make it easier: Use a smaller range.

Home B · strength & control25–35 min · wall, stable support, light dumbbells

Warm up for 5 minutes with easy walking or cycling, then practice the first exercise without load. Rest 60–90 seconds between sets, longer if needed. Finish with 3–5 minutes of easy movement.

01 / 2 × 6–10 each side

Supported split squat

Hold a fixed support, take a staggered stance and bend both knees slightly. Press through front foot to stand.

Make it easier: Repeat chair squats instead.

02 / 2 × 8–12

Dumbbell hip hinge

Keep knees soft, push hips back with weights near thighs, then stand tall. Keep back neutral.

Make it easier: Practice an unweighted hinge toward a wall behind you.

03 / 2 × 8–12

Wall or counter push-up

Keep body straight and shoulders away from ears; lower toward support and press back.

Make it easier: Stand closer to a wall.

04 / 2 × 8–12 each side

Supported one-arm row

Support torso with one hand. Pull a light weight toward hip without rotating.

Make it easier: Use no weight while learning.

05 / 2 × 8–10

Light overhead press

Sit or stand tall. Press light weights overhead only through a comfortable range; avoid arching.

Make it easier: Use wall slides without weight; omit if painful.

06 / 2 × 6 each side

Bird dog

From hands and knees, reach opposite arm and leg without shifting hips; return slowly.

Make it easier: Lift only an arm or slide one leg back.

Gym A · machine foundations30–40 min · leg press, chest press, row, cable station

Warm up for 5 minutes with easy walking or cycling, then practice the first exercise without load. Rest 60–90 seconds between sets, longer if needed. Finish with 3–5 minutes of easy movement.

01 / 2 × 8–12

Leg press

Set seat so your lower back stays supported. Push through whole feet; stop before locking knees.

Make it easier: Use light resistance and a comfortable range.

02 / 2 × 8–12

Seated chest press

Set handles near mid-chest. Keep back supported; press out and return slowly.

Make it easier: Reduce load; ask staff to adjust seat.

03 / 2 × 8–12

Seated row

Sit tall and pull handles toward lower ribs. Avoid leaning backward.

Make it easier: Use lighter resistance.

04 / 2 × 10–12

Seated leg curl

Align the machine pivot with your knee; curl slowly and return with control.

Make it easier: Ask staff to adjust pads; use light load.

05 / 2 × 8 each side

Cable Pallof press

Stand side-on to a light cable at chest height. Press hands forward without rotating; return.

Make it easier: Stand closer to the anchor and lower load.

06 / 2 × 10–15

Supported calf raise

Hold support, rise onto toes, pause and lower.

Make it easier: Use body weight only.

Gym B · controlled free weights30–40 min · dumbbells, bench, pulldown machine

Warm up for 5 minutes with easy walking or cycling, then practice the first exercise without load. Rest 60–90 seconds between sets, longer if needed. Finish with 3–5 minutes of easy movement.

01 / 2 × 8–12

Goblet squat to bench

Hold a light dumbbell at chest. Sit back toward a stable bench, touch down gently and stand.

Make it easier: Use body weight or leg press.

02 / 2 × 8–12

Dumbbell Romanian deadlift

Soften knees, slide weights down thighs while hips move back. Stand by driving hips forward; do not round back.

Make it easier: Ask a trainer to teach the hinge; use an unloaded version.

03 / 2 × 8–12

Incline dumbbell press

Lie on a low-incline bench; press light weights over chest and lower with control.

Make it easier: Use seated chest press.

04 / 2 × 8–12

Lat pulldown

Pull bar in front toward upper chest, keeping torso steady. Return slowly.

Make it easier: Use lighter resistance; never pull behind neck.

05 / 2 × 8–10

Light seated shoulder press

Keep ribs down and press only through a comfortable range.

Make it easier: Use unweighted wall slides or omit if uncomfortable.

06 / 2 × 6–8 each side

Dead bug heel tap

Lie on back; alternate lowering one heel while keeping pelvis still.

Make it easier: Slide heels with both feet starting on floor.

Prioritize technique over load. Stop an exercise that causes pain. If an injury, condition, or activity restriction applies, get guidance from your clinician or a qualified trainer before starting.

A USEFUL STARTING POINT

Make your numbers practical.

Explore estimated energy needs and a general protein range. Use these as starting points, then pay attention to your energy, appetite, and progress.

Daily calorie estimate

Mifflin–St Jeor estimate multiplied by an activity factor. General adult estimate only. Not intended for pregnancy, breastfeeding, eating-disorder care, or medical nutrition planning.

Protein range

For otherwise healthy adults: sports range 1.2–2.0 g/kg/day; general baseline 0.8 g/kg/day. Food and drink all count. Ask a clinician or dietitian for a target if you have kidney disease or a protein restriction.

Explore FUEL protein →

A LITTLE PREP GOES A LONG WAY

Set yourself up for the week.

Your grocery list

Add ingredients from any recipe, or start with the seven-day plan. Quantities are for one serving per selected recipe.

Choose a recipe to start your list.

Two easy prep sessions

Before the week: choose a few recipes, check your pantry, wash produce, and cook a batch of rice or quinoa. Prepare only what you can refrigerate safely or freeze.

Midweek: refresh greens and fruit, cook another protein, and move frozen portions to the refrigerator to thaw.

Keep food fresh and safe

Refrigerate perishable food promptly. Use most cooked leftovers within 3–4 days or freeze them. Cook poultry to 165°F, ground beef to 160°F, and fish to 145°F; reheat leftovers to 165°F.

Make it work for your household

Multiply ingredient amounts for additional servings. Swap similar vegetables and adjust sides for appetite. Review every ingredient for allergies; protein powder and supplements are optional.

THE WHOLE ROUTINE

Support the life you want to live.

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Food, movement, sleep, and recovery are the foundation. Supplements are optional and should fit your individual needs.

Guidance behind the basics

Original Men’s Blue recipes and sample workouts. General activity and nutrition guidance: CDC adult activity, NIH sports nutrition, Mifflin–St Jeor energy equation, and food safety temperatures.