Men are turning to TikTok's 'boy kibble' diet trend to lose weight
The protein-rich dish complies with the new US dietary guidelines - here's what you need to know
The term 'girl dinner' is now so ingrained in our online vernacular that author Olivie Blake recently used it to title her new contemporary novel, a snack-centric cookbook has been published in the slang term’s honour, and medical professionals from the Cleveland Clinic have shared information on how ‘healthy’ the TikTok trend is for us.
But just days into 2026, the phrase - created by Olympic rugby player Ilona Maher’s sister, Olivia Maher - has a major rival.
Now, the whimsical, often Mediterranean-inspired ‘girl dinner’ plates are being forced to move over for another social media trend.
Introducing ‘boy kibble’ - a dish that could be mistaken for what your dog eats for its afternoon snack.
What is ‘boy kibble’?
Like its sister, boy kibble is a TikTok fad diet designed to be low-effort, relatively light, and nutritious.
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Food content creator Patrick Kong (@patty.plates) is understood to have popularised the ‘gym bro’-favourite dish, which is typically made up of cooked beef mince, rice, and various chopped-up vegetables.
Some recipes also add eggs for an extra dose of protein, as well as tomato sauce to enhance the taste.
The snack prioritises carbohydrates, protein, and fibre, while setting aside flavour and aesthetics.
Kong told The New York Times that not only was his original ‘boy kibble’ video one of his best-performing on TikTok, but that he still receives messages from men explaining how his recipe helped them lose weight.
Expert speaks on ‘boy kibble’
Emily Contois, an associate professor of media studies at the University of Tulsa and the author of Diners, Dudes and Diets: How Gender and Power Collide in Food Media and Culture, spoke to the outlet about the meaty dish’s origins.
She said that at one point, only professional athletes and competitive bodybuilders were eating the mince, rice, and veg combination to lose weight, stay lean, and hit desired protein goals.
However, due to the rise of GymTok and fitness influencers, more people than ever are reaching for these simple dishes to stay lean.
She suggested to the publication that the phrase ‘boy kibble’ may be a way to reframe these former niche eating practices.
The use of the word ‘boy’ may help ‘soften what could be perceived as toxically masculine consumptive behaviours,’ she added.
This is especially relevant in light of a ‘backlash moment of men wanting to reclaim a more traditional, conventional masculine authority.’
Boy kibble in relation to US dietary guidelines
Meat consumption has long been linked to masculinity, with public figures such as Joe Rogan and Health and Human Services Secretary Robert F. Kennedy Jr., previously promoting versions of the carnivore diet.
In January, the latter introduced the new US Dietary Guidelines for 2025-2030.
These new guidelines introduce updated advice on red meat consumption, prioritising vegetables, and limiting refined carbohydrates and added sugars.
The new guidelines recommend getting 1.2 to 1.6 grams of protein per kilogram of body weight per day, with animal-based products ranking higher than plant-based favourites such as tofu, legumes, and grains.
In a statement, Kennedy said that the guard rails would end the so-called ‘war on protein’.
“Protein and healthy fats are essential and were wrongly discouraged in prior dietary guidelines,” he claimed.
Will you be trying out ‘boy kibble’ this week?
Topics: Health, Diet, TikTok, Social Media
Ella Scott