Healthy Man Cooking is the nutrition arm of the Healthy Man Walking Challenge. It turns your kitchen into a healing lab—where every meal moves you closer to your goals instead of farther away.
The mission is simple: show men how to cook fast, affordable, flavorful meals that protect the heart, control weight, fuel energy, and support long-term health.
What is Healthy Man Cooking?
Healthy Man Cooking is a cookbook and lifestyle guide created to help men take control of their health at the dinner table. No fancy chef training required—just simple steps, real ingredients, and practical tips.
- • Easy recipes you can cook in 30 minutes or less.
- • Budget-friendly ingredients you can find in any grocery store.
- • Clear labels for heart health, blood sugar, and weight control.
- • Tips on meal prep, portion control, and smart snacking.
Every recipe is designed with one goal in mind: prevention beats cure.
Cook your way to better health
Here are a few examples of the kind of simple, powerful recipes men will use during the Healthy Man Walking Challenge.
Power Start Veggie Omelet
Ingredients:
- 2–3 eggs or egg whites
- ¼ cup diced onions
- ¼ cup diced bell peppers
- ¼ cup fresh spinach
- 1 tbsp olive oil or avocado oil
- Sea salt, black pepper, garlic powder to taste
Heat oil in a non-stick pan. Sauté onions and peppers until soft. Add spinach and cook until wilted. Beat eggs with seasoning, pour over veggies, and cook on low until set. Fold and serve with a side of fruit or whole-grain toast.
Heart-Healthy Baked Chicken & Veggies
Ingredients:
- 1 lb boneless, skinless chicken breast or thighs
- 2 cups mixed veggies (broccoli, carrots, zucchini, etc.)
- 2 tbsp olive oil
- 1 tsp garlic powder, 1 tsp paprika
- ½ tsp sea salt, ½ tsp black pepper
- Juice of ½ lemon
Preheat oven to 400°F (200°C). Place chicken on a lined baking sheet. Toss veggies with olive oil and seasoning, and spread around the chicken. Bake 25–30 minutes, or until chicken is cooked through and veggies are tender. Squeeze lemon over the top before serving.
Energy Boost Stir-Fry Bowl
Ingredients:
- 1 cup cooked brown rice or quinoa
- 1 cup mixed stir-fry veggies (frozen or fresh)
- ½ lb lean protein (chicken strips, shrimp, or tofu)
- 1–2 tbsp low-sodium soy sauce or coconut aminos
- 1 tbsp olive oil or sesame oil
- Garlic, ginger, and black pepper to taste
Heat oil in a large pan. Add protein and cook until browned. Add veggies and stir-fry 3–5 minutes. Stir in cooked rice or quinoa, seasoning, and soy sauce. Cook another 2–3 minutes, stirring often. Serve in a bowl and enjoy.
How Healthy Man Cooking supports the challenge
You can’t out-walk a bad diet. The best results happen when your steps and your meals are working together.
1 healthy meal per week (minimum)
During the Healthy Man Walking Challenge, every man commits to cooking at least one healthy meal per week. These recipes give you a head start.
Over 100 days, that’s at least 14–15 healthy meals that your body—and your family—will thank you for.
Next step
Use these sample recipes as a starting point. As the cookbook and program roll out, you’ll have access to a full library of meals, grocery lists, and cooking tips designed for real life.
Ready to put your fork and your feet to work together?