Most men have heard the message: protein matters for building and maintaining muscle. But knowing it’s important isn’t the same as knowing how to use it effectively, especially when it comes to how much you actually need to support muscle mass as you age.

That’s where this guide comes in. We’ll break down how much protein men really need, how the types of protein stack up, and which sources are worth prioritizing for long-term strength and healthy aging.

Why Protein Matters for Men

Protein plays a foundational role in keeping your body running at its best. It’s essential for repairing and building cells, supporting growth across the lifespan, and driving countless processes throughout the body (1). But, protein variety matters, especially since proteins themselves are made from amino acids, tiny but mighty building blocks that hold a variety of functions in the body. This means getting a variety of protein sources is essential to ensure you’re covering all your amino acid needs (2).

For men, protein often takes center stage for good reason. It supports the development and maintenance of lean muscle mass and can play a role in weight management over time (3,4). If your routine includes resistance training, protein becomes even more important to help repair and rebuild muscle tissue after workouts (3).

The Daily Recommended Protein Intake for Men

Protein needs for men vary based on several factors, including age, body weight, activity level, and personal health history. Individual goals also play a major role, whether that’s building muscle, maintaining strength, or supporting healthy weight management, as protein and overall macronutrient needs can differ significantly from person to person.

With that in mind, it’s helpful to use general protein guidelines as a starting point, while recognizing they’re not one-size-fits-all.

For a more tailored approach, you can use the MyFitnessPal Protein Calculator to get a personalized estimate based on your own body and goals.

Protein Ranges for Men 

• Healthy Men (5)
  • Recommended Dietary Allowance (RDA):
    • 0.8 grams/kilogram  (or 0.36 grams/pound) 
  • Example: 180-pound male = 65.5 grams/protein per day 
• Active Men (6)
  • Recommendations:
    • 1.4 to 2 grams/kilogram (or 0.6 to 1 grams/pound) 
  • Example: 180-pound male = 115 – 164 grams/protein per day 
• Muscle-Building Goal (7)
  • Recommendations:
    • 1.6 grams/kilogram (or 0.73 grams/pound )
  • Example: 180-pound male = 131 grams/protein per day 
• Weight-Loss Goal (8)
  • Recommendations:
    • 1.25 grams/kilogram (or 0.57 grams/pound) 
  •  Example: 180-pound male = 103 grams/protein per day 
• Older Men (>60+)  (9,10)
  • Recommendations to prevent sacropenia/muscle loss:
    • 1.0-1.2 grams/kilogram (or 0.45 – 0.54 grams/pound)
  • Example: 180-pound male = 81 to 97 grams/protein per day

Top Sources of Protein for Men

No single protein source stands above the rest, it’s more about how different types fit into your overall diet. Remember amino acids? Animal-based proteins contain all nine essential amino acids, making them “complete” proteins that your body relies on from food (2). However, they typically don’t provide fiber, a key nutrient for long-term health and aging well (4).

Plant-based proteins, on the other hand, may require a mix of sources to cover all essential amino acids, but they also bring added benefits like fiber and other protective nutrients (2, 4). With a thoughtful approach, they can absolutely support muscle maintenance and growth just as effectively (10).

The real focus should be on choosing protein sources that align with your individual health profile, preferences, and goals. For example, a more plant-forward approach is often linked to better heart health, which may be especially important if you have a history of cardiovascular concerns (11). Alternatively, if you include animal proteins, being mindful of options lower in saturated fat can help support those same goals (12).

Here are some standout protein options from both animal and plant-based sources to help meet your daily needs.

Animal-Based Sources

Meat & Seafood (>20 grams protein per serving) 

• 4-ounces 90% lean beef /10% fat ground beef: 24 grams (13)
• 3-ounces filet: 24 grams (14)
• 3-ounces sirloin: 25 grams (15)  
• 3-ounce chicken breast: 26 grams (16)
• 3-ounces sardines: 21 grams (17)
• 1 small cod filet: 27 grams (18)
• 1 salmon filet: 36 grams (19)
• 3-ounce filet tuna (skipjack): 24 grams (20)

Dairy Products (>8 grams protein per serving)

• 1 cup nonfat milk: 8 grams (21)
• 1 cup unsweetened kefir: 9 grams (22)

• ½ cup plain, nonfat Greek yogurt: 12.5 grams (23)
• ½ cup 2% fat cottage cheese: 12 grams (24)
• 1-ounce reduced fat cheddar cheese:  8 grams (25)

Plant-Based Sources

Legumes & Soy (>10 grams protein per serving) 

• 1-cup black beans: 15 grams (26) 
• 1-cup chickpeas (garbanzo beans): 14.5 grams (27)
• 1-cup green peas: 9 grams (28)
• 1-cup lentils: 18 grams (29)
• 1-cup edamame: 18 grams (30)
• 3 ounces extra-firm tofu: 14 grams (31)
• 3-ounces tempeh: 18 grams (32)

Nuts & Seeds (>5 grams protein per serving) 

• 1-ounce almonds: 6 grams (33)
• 1-ounce pistachios: 6 grams (34)
• 1-ounce pumpkin seeds: 8 grams (35)
• 1-ounce hemp seeds: 9 grams (36)

Where do Protein Supplements Fit In?

Protein supplements, like bars and powders, are convenient products to boost protein intakes when you’re tight on time and convenient options are needed. But, more isn’t always better, meaning you don’t need to rely on ultra-processed, protein-fortified products to meet your goals.

In fact, research shows your body can only utilize so much protein at once, meaning it’s best to spread your protein intakes throughout the day versus loading up at just one meal (7). For example, your body can only metabolize about 0.4 to 0.55 grams per kilogram (or 0.18 to .25 grams per pound) per meal, which is about 33 to 45 grams of protein max for a male who weighs 180-pounds. 

MyFitnessPal dietitian Brookell White shares, “Focusing on balanced intake from quality, whole-food sources and aligning it with your individual needs is what really makes the difference.”

Simple Strategies for Hitting Your Protein Goals

Let’s be realistic … life doesn’t always go according to plan, and that can include missing your protein targets. That’s why a little preparation goes a long way. Keeping your protein goals in mind when planning and prepping meals for the week can help you stay on track, even when your schedule shifts.

Use these simple strategies to make your protein intake more consistent and effective:

• Build your meals around a protein source first. Legumes work great on top of a salad, or tossed into a chili or soup for added protein. 
• Aim to spread protein intake evenly across the day (about 20–40g per meal depending on your personal needs.) 
• Keep convenient, high-protein staples on hand like eggs, canned fish, canned beans, frozen edamame, and dairy choices, like cottage cheese or Greek yogurt. 
• Choose leaner cuts of meat and lower-fat dairy to keep saturated fat intake in check.
• Focus on whole food sources before relying on supplements (use these as a safety net).
• Keep track of your intakes to spot gaps and better understand your needs. Tools like MyFitnessPal can help you monitor protein, saturated fat, and set targets based on your goals, age, and weight.

Bottom Line

Protein plays an important role in supporting muscle maintenance, weight management, and total health as men age, but it’s not just about eating more of it. The quality, distribution, and consistency of protein intake matters just as much as the total amount. By focusing on balanced, whole-food sources and aligning protein intakes with individual needs and goals, protein can become a powerful tool for long-term health and performance. 

Think outside the box and try a new recipe this week to help meet your protein needs, like our MyFitnessPal user favorite Air-Fryer Pretzel Chicken Schnitzel that packs a whopping 26 grams! Not sure how this stacks up with what you need? Let MyFitnessPal help you by calculating your personal protein needs. 

The post High Protein Diet for Men: How to Support Muscle Health Across Adulthood appeared first on MyFitnessPal Blog.

This sheet pan greek salmon has everything — tender, flaky fish with a herby lemon crust, caramelized chickpeas and cauliflower, and a cool garlicky tzatziki that pulls it all together. Greek-inspired flavors, one pan, minimal cleanup.

Active time: 15 minutes | Total time: 40 minutes 

Sheet Pan Greek Salmon With Chickpeas

Ingredients

• Cooking spray
• 4 (5 oz/142g) salmon fillets, skin-on
• 1 (15 oz/250g) can low-sodium chickpeas, drained and rinsed
• 4 cups (425g) cauliflower florets
• 1 tbsp olive oil
• 1 tsp dried oregano, divided
• 1 tsp ground cumin
• 1/2 tsp sweet paprika
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1 tbsp lemon zest (from about 1 large lemon)
• 2 garlic cloves, minced, divided
• 1/2 cup (115g) plain nonfat Greek yogurt
• 1/4 medium cucumber, peeled, grated and squeezed dry (about 3 tbsp)
• 1 tbsp fresh lemon juice
• 1 tbsp fresh dill, chopped
• 1/4 cup (35g) kalamata olives, rinsed, pitted and halved 

Directions 

Preheat the oven to 425°F (220°C). Line a large rimmed baking sheet with foil and coat with cooking spray.

In a large bowl, toss the chickpeas and cauliflower with the olive oil, 1/2 tsp of the oregano, cumin, paprika, salt, and pepper. Spread in a single layer on the prepared baking sheet and roast for 15 minutes.

Meanwhile, in a small bowl, stir together, remaining 1/2 tsp oregano, lemon zest, and 1 of the minced garlic cloves. Push the chickpeas and cauliflower to the edges of the pan and arrange the salmon fillets skin-side down in the center. Spread the lemon-oregano mixture evenly over the top of each fillet. Scatter the olives over the chickpeas and cauliflower.

Return the pan to the oven and roast for 12–15 minutes, or until the salmon registers 145°F (63°C) on an instant-read thermometer and the cauliflower is tender and lightly charred.

In a small bowl, stir together the Greek yogurt, grated cucumber, lemon juice, dill, and remaining minced garlic clove to make the tzatziki. Drizzle over the salmon and vegetables and serve immediately.

Serves: 4 | Serving Size: 1 salmon fillet, about 1 cup chickpeas and cauliflower

Nutrition (per serving): Calories: 469; Total Fat: 23g; Saturated Fat: 5g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 5g; Cholesterol: 77mg; Sodium: 529mg; Carbohydrate: 27g; Dietary Fiber: 6g; Sugar: 7g; Protein: 40g

Nutrition Bonus: Potassium: 915mg; Iron: 14%; Vitamin C: 93%; Calcium: 10%

Originally published May 2026

The post Sheet Pan Greek Salmon With Chickpeas appeared first on MyFitnessPal Blog.

Whether your goal is to lose weight, gain muscle, or simply feel your best, knowing how many calories you need each day is a powerful first step. This guide—and the calculator below—can help you estimate your daily calorie needs based on your body, lifestyle, and fitness goals.

How to Use the MyFitnessPal Calorie Needs Calculator

All need to do is enter a few basic pieces of information about yourself, including:

• Age: Needs can vary by age, especially as muscle mass naturally declines over time.
• Sex: Though it’s just one consideration, men and women tend to have different calorie needs.
• Height and Weight: Your height and weight help determine your calorie needs.
• Activity Level: Whether you’re sedentary or highly active, your activity level plays a big role in the calculation.
• Fitness Goals: Whether you’re aiming to lose weight, build muscle, or maintain your current health, the calculator adjusts your recommendations accordingly.

How Calorie Needs Are Calculated

Knowing how many calories you need can help guide your food and activity choices to reach your goals. This is the whole idea behind the CICO diet, which stands for Calories In Calories Out. 

The logic behind the CICO diet is that once you know your caloric needs, you can add, subtract, or meet them to gain, lose, or maintain weight. 

Keep reading for a step-by-step guide to calculating your caloric needs using the Mifflin-St Jeor equation. Plus, you’ll learn how to work with that number once you know it.

Step 1: Calculate Your Basal Metabolic Rate (BMR)

It all starts with the basal metabolic rate (BMR). That’s the number of calories your body burns just to stay alive. (1)  Even if you stayed in bed all day, your body would still require energy (aka calories) to breathe, pump blood, produce cells and hormones, and so on.

One of the most reliable ways to calculate BMR is by using the Mifflin-St Jeor equation, which factors in your weight, height, age, and gender. (1, 5) 

By plugging your own numbers into this formula, you can get a personalized estimate of how many calories your body burns at rest. I say “estimate” because while this is one of the most accurate ways to calculate your BMR, it’s not a perfect science. (More on this later.) 

Let’s take an example and calculate this together. For instance, if you’re a 35-year-old woman who’s 5’4’’ and weighs 165 pounds, you’d first need to calculate your height and weight in centimeters and kilograms. 

• Height in centimeters = height in inches x 2.54 or 64 x 2.54 = 162.56
• Weight in kilograms = weight in pounds ÷ 2.2 or 165 ÷ 2.2 = 75

Now, let’s plug these numbers into the BMR equation.

• BMR = (10 × 75) + (6.25 × 162.56) – (5 × 35) – 161  
• BMR = 750 + 1016 – 175 – 161  
• BMR ≈ 1,430 calories/day

This means your body requires about 1,430 calories each day just to maintain essential functions. However, since you don’t spend all day lying down, you need to adjust your energy needs based on how active you are. (If you’d rather skip the math, you can easily calculate your BMR here.)

Step 2: Adjust BMR Based on Your Activity Level

Now that you know your BMR, you can factor in your activity level to get a more accurate picture of how many calories you really need each day. That’s your total daily energy expenditure (TDEE). TDEE considers your daily movement and adjusts your caloric needs accordingly. (1)  To estimate your TDEE, you can use the following activity level multipliers:

Sedentary (little to no exercise)

Use this activity level multiplier if you get minimal activity or movement throughout the day–say, because you drive to work and have a desk job. (1) 

Activity multiplier: BMR × 1.2

Lightly active (exercise 1-3 days per week)

This is when you perform some activity–such as going for a walk–up to three days a week. (1) 

Activity multiplier: BMR × 1.375

Moderately active (exercise 3-5 days per week)

Let’s say you walk a lot in your day-to-day life and exercise most days; you’d be considered moderately active. (1) 

Activity multiplier: BMR × 1.55

Very active (exercise 6-7 days per week)

If you’re engaging in any purposeful exercise–like hopping on the elliptical –most days, or you have a physical job, you’d be considered very active. (1) 

Activity multiplier: BMR × 1.725

Super active (hard exercise or physical job)

You’d be considered super active if you pushed yourself hard when you work out–say in spin class–or if you have an intensely physical job. (1) 

Activity multiplier: BMR × 1.9

Getting back to our example, if you exercise four times per week, your activity multiplier would be BMR × 1.55. Your BMR was 1,430 calories, so the equation looks like this.(1) 

TDEE = 1,430  × 1.55 = 2,216.50 calories/day

This means that for you to maintain your current weight, you’d need around 2,215 calories per day. Now, we’ll adjust this number based on your goals. 

Step 3: Set Your Goal: Weight Loss, Maintenance, or Gain

Here’s where you’ll learn how to calculate your caloric needs depending on your personal goal.

For weight loss:

The logic behind the CICO diet is that a pound is roughly equivalent to 3,500 calories. (6) Therefore, to lose weight, you’d subtract 250 to 500 calories from your TDEE.  

Using our example TDEE of 2,215, you can cut your intake by 500 calories, aiming for a daily intake of around 1,715 calories. This should lead to a gradual, sustainable weight loss of about 1 pound per week. 

Remember that gradual changes are helpful because they don’t feel overwhelming. Also, keep in mind again that while calorie counting is a helpful tool for weight loss, it isn’t a precise science. You may lose more or less weight than predicted after calculating your personal caloric needs for weight loss.

For weight gain:

If you’re trying to gain muscle or increase your weight, you’ll need to consume more calories than your TDEE. Your caloric needs for weight gain can increase by about 500 calories per day, bringing your total to around 2,715 calories. 

A calorie counting tool will come in handy as you focus on adding calories for weight gain. MyFitnessPal can also make it easier to ensure you’re adding calories from nutritious sources.

For maintenance:

For weight maintenance, aim to match your calorie intake to your TDEE. In our example, that would mean consuming about 2,215 calories per day.

Whatever your goal, making small, gradual adjustments is the best way to ensure long-term success. Extreme caloric deficits or surpluses can be difficult to sustain and may negatively impact your health. A calorie counting app, like MyFitnessPal, can help you follow the CICO diet for weight gain, loss, or maintenance.

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About the Experts:

Samantha Cassetty, MS, RD, is a nationally recognized food and nutrition expert, media personality, nutrition consultant, and author. Cassetty is a former nutrition director for Good Housekeeping and the co-author of the book Sugar Shock.

Daisy Mercer, RD, is a Food Data Curator at MyFitnessPal. She graduated with her bachelors of Food Science and Dietetics from Colorado State University and completed her dietetic internship with the VA San Diego Healthcare system.

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Macronutrient Balance: Optimizing Your Caloric Intake

The CICO diet can help you manage your caloric intake, but macronutrient balance helps you optimize your nutrition. 

The three macronutrients are proteins, fats, and carbohydrates. The right balance helps you fuel your body properly for specific goals, whether that’s losing weight, building muscle, or weight maintenance. (You can determine a personal macro goal using this free macro calculator.)

Protein:

Protein is essential for maintaining muscle strength and mass. (7) Protein is also associated with increased satiety, helping you feel full for longer stretches after meals. (1) Getting enough protein while you’re losing weight will help you preserve muscle mass and improve satiety while you’re in a caloric deficit. (6)

Fats:

Fats not only help you absorb nutrients, but they slow the rate at which food is digested and metabolized. That means, like protein, fat can help you feel fuller longer. (8) A beneficial macronutrient balance includes about 30% of your daily caloric needs from heart-healthy fats, like those found in avocados, nuts, seeds, and extra virgin olive oil. (3)

Carbohydrates:

Carbs are often maligned–particularly among those trying to lose weight. However, carbs are your body and brain’s main energy source, and your muscles need carbs to fuel physical activity. (9) The net-net is that carbs are a vital part of your macronutrient balance. Typically, 40% of your daily caloric needs should come from carbohydrates.(3)

Of course, these are general guidelines, and some people prefer to balance their macronutrient intake differently. 

Calorie Counting Isn’t an Exact Science: Other Factors to Consider 

While calorie counting can be a helpful tool for managing your weight, there are other things that influence your body’s ability to lose or gain weight. 

That’s why it’s important to be gentle with yourself as you embark on a weight management journey. While calorie tracking is helpful, there’s still some trial and error to the process.

Metabolism:

You don’t have as much control over your metabolism as you think. Everyone’s metabolism is unique, and age, genetics, and gender influence your metabolic rate.(7) Of course, your activity levels–how active or inactive you are–is a factor of your metabolic rate that you can control. (More on this below.)

Hormones:

Hormones, particularly those related to thyroid function, can affect weight gain or loss. Hormones related to menopause may also influence your ability to lose weight. Talk to your doctor if you suspect hormonal imbalances are making it harder for you to manage your weight. (7) 

If you’ve lost weight in the past, appetite-regulating hormones may make it more difficult to maintain this weight loss because these hormones make you hungrier. (10)

Exercise and muscle mass:

In addition to improving your health and burning some calories, exercise–particularly strength training– helps you build more muscle tissue. (5) Muscle burns slightly more calories than fat, even at rest.(5) So, the more muscle mass you have, the higher your metabolism and caloric needs.

Frequently Asked Questions (FAQs): Calorie Calculator

The Bottom Line: Understanding and Adjusting Your Caloric Needs 

To optimize your health and reach your goals, start by calculating your caloric needs using the Mifflin-St Jeor equation, adjusting for your personal activity level. Then you can start counting calories for weight loss, maintenance, or gain. (MyFitnessPal can make this so much easier!) 

While this is a good start, it’s also helpful to consider your macronutrient balance since some calories are more filling and nutritious than others. 

Remember, this process is highly individual, and other factors like genes, hormones, and muscle mass also play a role. With gradual, sustainable changes and a balanced approach to calories and macronutrients, you can make progress toward your personal goals.

Originally published November 7, 2024; Updated May 2026

The post Daily Calorie Calculator: How Many Calories Do You Need Each Day? appeared first on MyFitnessPal Blog.

Everyone loves great pool party foods. And it’s that time of year again. Pool party snack ideas have taken over your social media feeds. It’s good inspiration to plan a festive, fresh menu that fits your health goals. 

Choosing dishes that keep you refreshed and energized for another swim—rather than making you ready for a poolside nap—can be challenging. I always feel my best choosing hydrating and nutrient-rich foods that won’t weigh me down.

Here are 10 crowd-pleasing, lower-calorie pool party foods (and drinks!) that are perfect for hot days and poolside enjoyment. 

Each light meal and snack on this list contains fewer than 250 calories per serving. This is generally enough to satisfy your hunger without spoiling your appetite for a more substantial meal later (1).

Whether hosting the party or bringing a dish to share, these refreshing and colorful foods will help you feel your best while enjoying summer fun!

10 Pool Party Foods (and Drinks) Under 250 Calories

Looking for easy pool party recipes, make-ahead appetizers, and Instagram-worthy snacks? 

Get ready for your most delicious and energizing pool party yet!

Pool Party Food #1: Frozen Grapes

Sweet, cold, and hydrating, frozen grapes are one of the easiest prep-ahead, grab-n-go poolside snacks.  

Here’s all you need:

• Seedless grapes, frozen for at least 2 hours 

A one-cup serving of grapes is 124 calories, so even if you eat more than one serving, you’ll still have an appetite for a hearty meal later (2).

This refreshing, low-calorie poolside treat is loaded with antioxidants, especially if you use Concord and dark purple varieties (3). It also has a range of vitamins and minerals that help fight inflammation and support heart health (4, 5). 

Pool Party Tips: 

Freeze a few varieties for a more fun, colorful mix. Serve in single-serve silicone cupcake liners for easy, no-mess snacking. Or, if you’re okay with everyone reaching into the same bowls, place a few bowls on ice around the pool. 

 Pool Party Food #2: Chilled Edamame with Sea Salt 

Chilled edamame is refreshing and holds up well in the heat, making it a surprising pool-side snack. 

At the grocery store, simply grab some:

• Unshelled edamame pods 
• Sea salt

One cup of cooked edamame in the pod has just 188 calories. Plus, it packs an impressive 18 grams of protein and 8 grams of fiber, making it filling and helpful for weight management goals (6, 7, 8). 

It also has a low glycemic index. This means it won’t cause a rapid spike (and drop) in blood sugar levels (9). In other words, it will help you maintain steady energy instead of feeling a sudden crash that could leave you snoozing in the sun.

Pool Party Tips: 

Toss steamed pods with flaky sea salt and lemon zest for extra flavor. Keep chilled in a cooler and serve in non-breakable containers with lids for easy portioning and sharing.

Pool Party Food #3: Chili Lime Roasted Chickpeas

I love this snack’s satisfying crunch, bold taste, and plant-based protein content. It’s healthier than most chips coated with similar flavors, but just as delicious, making it a win-win.

Grab a bag of store-bought chili lime chickpeas or make a big batch and watch it disappear!

If you’re cooking the chickpeas at home, you’ll need:

• Canned chickpeas 
• Olive oil 
• Lime juice 
• Seasonings: chili powder, garlic powder, onion powder, salt

Not only are they tasty, but chickpeas are a nutrient-packed food, providing an excellent source of plant-based protein and fiber (10). 

A 1/4 cup serving has about 120 calories, 5 grams of protein, and 5 grams of fiber. This makes them good for digestive health and helps you feel full (10, 11).

Pool Party Tips: 

Roasted chickpeas are best stored at room temperature in a loosely covered container to keep them crispy (12). This means you don’t need to worry about keeping them on ice by the pool. Pack in small, lidded containers so they won’t get soggy by the water. But don’t prep them too far in advance—for the best texture, enjoy them within a day or two of roasting (12)! 

Pool Party Food #4: Honey Basted Grilled Peaches with Greek Yogurt

This Honey Basted Grilled Peaches with Greek Yogurt recipe perfectly balances summer fruit flavors with creamy greek yogurt. No grill? No problem! Enjoy all of the flavors of this dish by skipping the grilling step.

To try this recipe, you’ll need: 

• Peaches
• Greek yogurt
• Honey

Not only is it delicious, but it’s also packed with nutrients. A serving has about 120 calories, 3 grams of fiber, and 8 grams of protein.

Plus, it has water-rich fruits that help fight dehydration in the hot summer sun. Peaches, for example, are made up of about 89% water (13)! 

Pool Party Tips: 

Prep the dish the night before. Serve with wide spoons in compostable bowls to avoid poolside glassware. 

Pool Party Food #5: Piña Colada Popsicles

These Piña Colada Popsicles are a delicious, creamy treat perfect for sunny days, offering all the tropical vibes without the booze.

Easy to make ahead, they’re an alcohol-free take on the classic summer drink and sure to be a hit for adults (and kiddos, too)!

To make these treats, you’ll need a popsicle mold, and: 

• Canned coconut milk 
• Pineapple chunks
• Vanilla extract 
• 85% unsweetened dark chocolate 
• Coconut oil
• Unsweetened coconut flakes 

Each plant-based popsicle has real fruit for natural sweetness in every bite. At 238 calories per pop, they’re a healthier alternative to most store-bought options, which often have added sugars and artificial ingredients.

Plus, coconut milk is naturally rich in electrolytes like potassium and magnesium, making these popsicles a great option for extra hydration during those hot summer days (14).

Pool Party Tips: 

These aren’t a last-minute treat—you’ll need to plan as they must be set in popsicle molds in the freezer for at least 8 hours. Be sure to make extra, as they are guaranteed to run out quickly! These popsicles are naturally gluten-free; if you opt for dairy-free dark chocolate, they’re vegan, too.

Pool Party Food #6: Soft-Serve Frozen Fruit Bowls

I love blending frozen bananas with other frozen fruits to enjoy tasty soft-serve fruit desserts that are perfect by the pool all summer long!

You can mix up any of your favorite fruit combinations, but my go-to includes:

• Sliced frozen bananas
• Frozen mango chunks
• Frozen strawberries

Let the fruit defrost for about 10 minutes, then blend it in a frozen dessert maker, blender, or food processor until it’s smooth and creamy. Voila, you’ve got a delicious “nice cream” ready to serve!

The calorie count will depend on the fruits you choose and how much fruit you use.

For example, use one medium banana, 1/2 cup strawberries, and 1/2 cup mango per serving. This gets you a yummy bowl with just 199 calories, packed with fiber and potassium for a healthy dessert option (15, 16, 17).

Pool Party Tips:

Soft-serve frozen fruit bowls are the perfect poolside treat for a small gathering! They’re best enjoyed right after blending, so avoid making large batches. Let your guests pick their favorite fruit flavors. Then, make individual servings and serve them immediately.   

Pool Party Food #7: Egg Salad Provencal in Lettuce Wraps

Tired of plain old egg salad by the pool? Try shaking things up with a savory and satisfying recipe for Egg Salad Provencal in Lettuce Wraps.

To make it, you’ll need: 

• Hard-boiled eggs 
• Grape tomatoes
• Green olives
• Lettuce leaves
• White wine vinegar
• Olive oil

This light vegetarian salad is a flavorful and protein-packed dish that hits the perfect balance—it’s filling enough to keep you satisfied between meals, yet light enough to enjoy by the pool before diving back in.

With 162 calories and 10 grams of protein it provides lasting energy and fullness (7). 

The lettuce wraps also add a refreshing boost of water-rich veggies, keeping your meal light and revitalizing (18).

Pool Party Tips: 

Serving this salad in bell pepper halves can create even more colorful, handheld appetizers. You could also serve it as a dip with whole-grain or seed-based crackers. Either way, keep it chilled on ice to avoid any spoilage in the hot summer weather.

Pool Party Food #8: Grilled Shrimp Skewers

A cookout classic perfect for pool parties! These speedy-to-grill shrimp skewers are a great finger food for sun-soaked gatherings. 

To make them, you’ll need: 

• Wild-caught raw shrimp 
• Olive oil 
• Lemon juice 
• Your favorite shrimp seasoning
• Skewers 

Simply marinate for about 2 hours, skewer, then grill it. Cook until it’s opaque and pinkish-orange and an internal temperature of 145°F, about 2 to 3 minutes per side.  

These skewers are packed with nutrition. They offer around 220 calories and a whopping 23 grams of protein per 4-ounce serving of shrimp with olive oil marinade (19). 

Shrimp is a lean, nutrient-dense, and low-calorie choice, making it a perfect poolside protein for a snack or small meal. It’s also a good source of vitamins and minerals, including vitamin B12, selenium, phosphorus, zinc, and iodine (20).

Pool Party Tips: 

Serve warm straight off the grill or chilled with a lemon wedge. Pair your shrimp with barbecue-worthy fruits like grilled pineapple or mango for extra flavor and appeal. You can skewer them alongside your main ingredients or serve them as a vibrant side. 

Pool Party Food #9: Spinach and Artichoke Dip

This recipe for Spinach and Artichoke Dip lightens up a classic party dip – perfect for pool season!

To make this healthier dip recipe, you’ll need: 

• Low-fat Neufchatel cheese
• Greek yogurt 
• Spinach 
• Artichokes 
• Part-skim mozzarella
• Baked whole-grain pita chips 

This creamy, tangy snack is lighter than traditional versions thanks to its extra veggies, protein-rich Greek yogurt, and reduced-fat Neufchatel cheese. 

It’s a crowd-pleaser with just 179 calories and a hearty 10 grams of protein (if you can stick to one serving)! Plus, it offers some antioxidant and anti-inflammatory benefits, thanks to the spinach and artichokes (21, 22).

Pool Party Tips: 

Serve chips and dip in wide-mouthed cups for easy snacking by the pool—no plates required! Use store-bought whole-grain pita chips to save time. Or, if you prefer gluten-free options, pair this dip with raw veggie sticks or gluten-free chips for a delicious alternative.

Pool Party Food #10: Simple Protein Spinach Smoothie

Tropical green smoothies taste like summer to me!

This Simple Protein Spinach Smoothie is a nutrient-packed poolside beverage.

To make this hydrating smoothie recipe, you’ll need:

• Spinach
• Frozen pineapple 
• Milk
• Frozen banana
• Honey

Thirst-quenching and naturally sweet, this green smoothie is great for cooling off with friends after some fun in the sun.

Each serving is about 245 calories with an impressive 17 grams of protein. It’s also brimming with antioxidants and other anti-inflammatory compounds to help you feel your best (23, 24). 

Pool Party Tips: 

Serve in reusable tumblers with stainless steel straws instead of glassware for safety and convenience around the pool. 

Bonus Pool Party Drink: Dried Hibiscus Mocktails  

Vibrant and refreshing, the Dried Hibiscus Mocktail is a pool party showstopper with its bold color and light flavor. 

To make it, you’ll need: 

• Dried hibiscus leaves 
• Orange peel 
• Star anise 
• Cinnamon 
• Monk fruit powder 
• Sparkling water

Healthy mocktails are gaining popularity, for good reason. They provide a refreshing, alcohol-free option to support your wellness goals (25). Plus, healthy versions of these drinks have less sugar and calories compared to traditional cocktails. 

This mocktail doesn’t provide energy to qualify as a snack or mini meal. But, it’s a hydrating, caffeine-free option rich in antioxidants from hibiscus leaves, making it a healthy addition to your light summer poolside menu (26). (And it’s easy to batch-serve for guests!)

Pool Party Tips: 

Serve chilled with ice in stemless wine glasses. Add garnishes like edible flowers and orange slices or peel twists to a pitcher for a stunning presentation! 

Make This Summer’s Pool Party Foods Better (And Healthier!)

Eating well at summer gatherings doesn’t have to mean missing out on the fun foods. Instead, bring healthy and delicious summer party foods that everyone will enjoy. 

These low-calorie party foods combine great taste, nutritious ingredients, and the “treat yourself” vibes that pool parties are all about.

Keep this list handy for your next pool party or backyard gathering, and you’ll have a menu that will impress your guests without weighing them down!

For extra inspiration, check out more MyFitnessPal healthy recipes for a flavorful and fun summer season.

Originally published June 4, 2025; Updated May 2026

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