Fit Men Cook: Kevin Curry's healthy eating plan definitely not just for men

Kevin Curry has become an online sensation and his new recipe collection, ‘Fit Men Cook‘ has advice that could be helpful to all. Picture: Kevin Marple/PA

Flagging on the healthy eating resolution front? Or just need a kick start when it comes to thinking of new things to make for dinner? Kevin Curry might just be your man, writes Ella Walker.

The fitness expert and foodie, who has 1.3m followers on Instagram, and almost 500,000 YouTube subscribers, is also the Harvard-educated brain behind the wildly successful FitMenCook food and drink app.

He’s a verifiable social media sensation. But apart from the fact it’s not just for men, what can you actually expect to take from his new recipe collection, Fit Men Cook?

He’s very frank

Fit Men Cook only exists because when Curry was in his late 20s, he was out of work, had gone through a break-up and was living back home in Dallas, Texas, with his parents, applying for food stamps.

He talks openly in the book about his own struggles — with chronic depression, and problems with over-eating and over-drinking — and how he used lifestyle changes, like meal prepping, to help find a way through them.

He’s clear that you shouldn’t look at his food videos and just assume he hasn’t faced difficulties.

Preparation is key

Talking of meal prepping, Curry is a true believer in the power of making your meals in advance. Why?

View this post on Instagram

🔥 How many meal combos can you come up with?! Link in bio to check out my “5 recipes, 10 meals” video on YouTube! This is my preferred method for meal prep - prep several diff items, the mix and match them thru the week. More variety and TONS of options! Click link in bio or go to to watch! Tag a friend that needs this style prep! Boom. (traduccion abajo) — 🔥 Cuántas comidas puedes hacer con los alimentos?! Enlace en perfil para ver mi video en YouTube - “5 recetas, 10 comidas”! Este es mi método preferido para #mealprep - prepara unos alimentos y hacer unas combinaciones diferentes para las comidas. Más variedad y MUCHAS opciones! Haz clic enlace en perfil o echa vistazo a! Etiqueta a un amigo que necesitas saber de este estilo de preparación! Bum.

A post shared by Kevin Curry (@fitmencook) on

Because it’s handy if your schedule is tricky, helps you budget, and keeps you on track eating the right stuff, at the right times. Prep offers you consistency — it’s just a case of making sure you have enough Tupperware on hand…

You need variety in what you’re eating

Dieting, or just trying to eat more green stuff and whole grains in general, can often sound too boring to even contemplate. And the idea of meal prep tends to conjure images of two weeks’ worth of bland chicken salad that you’ll be forced to eat day-in, day-out. Curry is all about eating “an assortment of nourishing foods” so you don’t get “cranky” or demotivated by dinner boredom.

He understands the pitfalls of changing your diet

And he’s got solutions, too. Whether it’s never giving yourself a break, not listening to your body, trying to do too much and rushing into new eating habits too quickly, or focusing too much on one thing (eg what the scales say, rather than how much better you’re feeling), he’s all for easing into new eating habits and treating yourself occasionally. “You’re not cheating by enjoying your favourite food every once in a while,” he says.

His hashtag — #HealthyAF — is actually quite inspiring

Sure, it’s a sweary hashtag, but Curry is adamant that it goes further than that. The ‘F’ also stands for feeling: fit (he surfs, hikes, boxes); fresh (his food is all about pumping you full of energy); faithful (in terms of committing to your diet goals); fly (feel good about what you’re eating, and you’re likely to feel better about yourself), and free (to be confident, to tackle challenges, to be yourself).

They’re not bad ideas to aim for — and are certainly more fun and inspiring than setting yourself targets like: ‘Cut out all bread,’ or ‘Never touch a biscuit ever again’.

Curry’s alfredo meatballs with zasta

Ingredients: (Serves 4)

450g 99% lean ground beef or ground chicken breast or 93% lean ground turkey

1tsp dried oregano

1tsp dried sage

1tsp dried thyme

Half tsp garlic powder

Pinch of black pepper olive oil spray (optional)

For the alfredo sauce:

1tbsp olive oil

1tbsp minced garlic

3tbsp plain whole wheat flour or oat flour

160ml skimmed milk or coconut milk

80ml no-salt-added chicken broth

60g grated Parmesan cheese

60g grated Parmigiano-Reggiano

3 medium courgettes, spiralised into noodles

Sea salt and black pepper

To serve:

Chopped fresh parsley, dried chives, cracked black pepper


1. Heat the oven to 215C/Gas Mark 6.

2. Combine your meat of choice with the oregano, sage, thyme, garlic powder, and pepper in a large bowl. Use about two tablespoons of the mixture to form a meatball about the size of a ping-pong ball. Repeat with the remaining mixture; you should end up with 12 meatballs.

3. Place each individual meatball into a mini-muffin tin coated with olive oil spray or onto a baking sheet lined with parchment paper.

Bake in the oven for 12 to 15 minutes, or until the meat is cooked to the desired doneness.

4. While the meatballs are baking, set a large nonstick skillet over medium heat. Add the olive oil and garlic and cook for about one to two minutes, then add the flour.

5. Stir the oil, garlic, and flour together in the skillet and cook for about one minute, making sure to combine well and expose the flour to the hot surface of the pan.

Pour in the milk and broth, making sure that the mixture is well stirred together and smooth, and bring to a light simmer. You’ll need to use a whisk to ensure that there are no lumps, as the sauce will get very thick very quickly.

6. Gradually add the Parmesan and Parmigiano-Reggiano, whisking to prevent the cheese from clumping, and continue to cook to thicken the sauce.

7. Reduce the heat or remove the skillet from the heat, then add the baked meatballs and courgette noodles.

8. Gently toss the noodles in the skillet until they are lightly wilted and start to absorb the sauce.

9. Season with salt and pepper, garnish with the parsley and chives.

- Fit Men Cook by Kevin Curry is published by Simon and Schuster, priced €16.99. Photography Kevin Marple.

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