Calorie needs depend on your height, activity level and age. According to the American Dietetic Association, most moderately active men need about 2,000 to 2,800 calories per day. A 2,000-calorie diet for a man will either assist with weight loss or weight maintenance. Men should eat more whole-grain breads, pasta, brown rice, oats, barley, and fruits and vegetables for better health and weight, and limit meat intake. A 2,000-calorie diet can be broken up into three meals and three snacks.
Breakfast
According to Columbia University, breakfast is an essential meal that helps maintain energy levels throughout the day. Breakfast for men on a 2,000-calorie diet should contain no more than 500 calories. Suggestions are 1 1/3 cups raisin bran, 1 cup skim milk, one large banana, one slice of whole-wheat toast with 1 tsp. margarine or butter, one large oat bran bagel with 2 tbsp. low-fat cream cheese, 1 cup orange juice and one light yogurt; three scrambled eggs, two slices of whole-wheat toast with 1 tsp. margarine, and 1/2 cup orange juice; three 4-inch blueberry pancakes, 3 tbsp. pancake syrup and 1 cup skim milk; one breakfast sandwich, composed of one whole-wheat English muffin, one fried egg, 2-oz. Canadian bacon, and one slice of American cheese, and 1 cup orange juice.
Lunch
Lunch for men on a 2,000-calorie diet should also contain no more than 500 calories. Ideas include a 6-inch roast beef sub with 1 tbsp. light mayonnaise and 1 oz. cheese, one small apple and 1 cup fat-free chocolate pudding; one slice of cheese pizza, 2 cups tossed salad with 2 tbsp. light Italian dressing, and 1 cup mixed fruit such as melons, grapes, and watermelon; a 3-oz. cheeseburger with lettuce, tomato and ketchup and one bag of baked potato chips; 2 cups pasta primavera; chicken Caesar salad, composed of 4 oz. chicken, 2 cups lettuce and 2 tbsp. Caesar dressing, and one small whole-wheat roll.
Dinner
Dinner for men on a 2,000-calorie diet should contain no more than 500 calories. The American Dietetic Association encourages eating tomatoes and foods made from tomatoes at least twice a week for prostate health. Recommendations for dinner are spaghetti with meatballs, made of 1 cup cooked pasta, three 1-oz. meatballs and 1/2 cup tomato sauce; a 4-oz. grilled salmon, one medium-baked potato with low-fat sour cream and 1 cup steamed green beans; 4 oz. chicken marsala, 1/2 cup brown rice and 1 cup peas; a 4-oz. pork chop, 1/2 cup apple sauce, 1/2 cup scalloped potatoes and 1 cup steamed California vegetables; 1 cup beef chili, a 2-oz. soft roll and 2 cups tossed salad with 2 tbsp. light salad dressing.
Snacks
Snacks help curb appetite and prevent overeating at meal time. Each snack for the 2,000-calorie diet should have no more than 200 calories. Ideas include 1 cup cold cereal with 1 cup skim milk; one large apple with one string cheese stick; eight saltine crackers with 1 tbsp. peanut butter; a granola bar; 2 oz. pretzels; a fruit smoothie made of 1/2 cup juice, half a banana and 1/2 cup strawberries; 1 cup light yogurt with one orange; 25 almonds; 1 cup light ice cream.
Member Comments