Most people don’t dream of eating food that resembles the kibble that’s dumped into a dog’s bowl, but male fitness influencers on social media are branding a new meal mixture as “boy kibble” — and, yes, it does sort of resemble dog food.
In it’s simplest form, “boy kibble” is made from just two ingredients: ground beef and white rice.
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In some of the videos online, boy kibble makers spice up the meal with avocado, cheese, edamame or seasoning packets, but, at its core, the trend revolves around ground beef and white rice.
“Branding it as ‘boy kibble’ feels very cutesy, conveying a level of unseriousness that I appreciate,” Clara Nosek, a registered dietitian nutritionist, told HuffPost via email. “Especially in the context of hypertoxic masculine gym spaces.”
Some social media users say this is men’s response to “girl dinner,” a viral TikTok trend a few years back that had women making snack plates consisting of their favorite foods (often cheese, meats, nuts, fruits and dips).
Boy kibble is popular on social media where fitness influencers post about their takes on the trend, along with its so-called benefits. Protein is one of the major draws for young men, who use it as a source of fuel so they can bulk up at the gym and lose weight. It’s also affordable and a quick meal to pull together, which makes it appealing to boy kibble fans, too.
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While there are a lot of pros to boy kibble, it does come with some cons, too. Here’s what to know:
The original “boy kibble” recipe of ground beef and white rice is missing a lot of key nutrients.
“White rice and ground beef are great sources of macronutrients,” said Danielle Straub, a registered dietitian with OnPoint Nutrition in Philadelphia. “We’ve got our protein and our carb there.”
There are some missing elements, however.
“A vegetable would be a great addition to a meal like ground beef and rice, whether that’s peppers or carrots or zucchini. The limit for the different non-starchy vegetables is endless,” Straub added. You can opt for fresh vegetables or frozen or canned varieties.
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Nosek said that “95% of adult Americans do not get the recommended amount of daily fiber, and while boy kibble covers the carbs and protein, it lacks the fiber from a variety of non-starchy vegetables.”
“To increase the fiber, you could swap the white rice for brown rice, prepare a mixture of both ... or use Korean japgokbap (multigrain rice),” Nosek added.
“Even though it’s a good source of protein, there’s no calcium really in it either,” according to Jennifer Vittitow, the senior director of nutrition services at Eating Recovery Center.
If those eating this meal are really looking to increase their strength, calcium alongside the protein in the beef is “super important,” Vittitow noted. Adding shredded cheese on top of your boy kibble is one way to add some calcium, or you can also drink a glass of milk with the meal, she said.
Boy kibble can be part of the recipe for building muscle, but isn’t the full picture. “So much goes into building muscle,” she explained. Protein and carbs are part of it, but so is vitamin D, calcium, hydration and rest, along with many other factors.
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While boy kibble is an OK meal to eat, eating it every single day isn’t ideal.
Many people on social media are eating this meal (sans veggies) every day or nearly every day as a way to fuel up for the gym, but experts say variety is the key to healthy eating.
“What’s important, from a nutrition perspective, is having variety,” Vittitow said.
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If someone is eating boy kibble every day ― or even multiple times a day ― they could run into nutrient deficiencies or experience potential side effects from a lack of variety and lack of fiber.
Specifically, folks who just eat white rice and ground beef over and over may be missing out on micronutrients, such as Vitamin A, iron, zinc and Vitamin D, which come from fruits, veggies and whole grains, Straub said.
“I’d recommend getting some variety in with that protein source, aiming for some chicken, some turkey, pork, fish, other lean meats, just to increase the variety of that nutrient profile for a ton of different health benefits,” Straub said.
Nutrition is individual, and one popular social media meal isn’t the best choice for everyone.
While it’s easy to look at diet advice on social media and assume it’s correct and ideal for your body, that may not be the case. Nutrition is highly individual, Vittitow stressed.
It’s “definitely important to be discerning as we hear about nutrition-related messaging on social media,” she said.
For some people, eating red meat may not be within their religious beliefs, or may go against guidance they have from their doctor. More, if boy kibble doesn’t sound good to you, you don’t have to force yourself to eat it in the name of “gym gains.”
“There are plenty of other options that may be more of a taste preference to you and and that’s important too,” Vittitow said.
Boy kibble (ideally with some veggies added) can be a great way to fuel your body, but it isn’t the only solution. Nutrition is about finding sustainable ways to nourish your body that balances carbs, proteins, fats, she said.
