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A Good Diet Plan for Men

by
author image Steve Silverman
Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.
A Good Diet Plan for Men
Man eating a healthy salad. Photo Credit Daniel Ernst/iStock/Getty Images

Overview

Planning a diet is only one more way of taking control of your life. Whether you are in good shape or not, you will almost certainly have health issues and concerns. To stay healthy and to get in prime condition, you should plan on eating fresh fruit and vegetables and do it on a consistent basis. This is especially true of men, who need to consume high-protein foods that will help ensure prostate health, as well as protect them from stress and heart disease.

Breakfast and Snack

Men should eat three full meals and three healthy snacks per day. Approximately 1,800 calories per day should be consumed. If you get at least 30 minutes per day of exercise, you should lose 1 to 2 lbs. per week with an 1,800-calorie intake. Start with bowl of granola cereal and skim milk. Put some fruit on top of the granola. Have a slice of melon or grapefruit as well. You can have coffee or tea (preferred) to go with your breakfast. At mid-morning, a whole-wheat bagel with low-fat cream cheese is permissible.

Lunch and Snack

This may be where you notice the biggest change, especially if you have been the type who goes for fast food or burgers on lunch hour. Instead of that, try a wrap with lean meat like turkey along with tomatoes, cucumbers and lettuce. Have a glass of fruit juice with this lunch, such as apple (natural) or orange. Stay away from carbonated sodas. At mid-afternoon, have a slice of whole wheat bread with 1 tbsp. of peanut butter.

Dinner and Evening Snack

Try to eat white meat chicken or fish as your main entree at dinner most nights. You can have red meat, but no more than once per week. Have one portion of brown rice or whole wheat pasta with a tomato sauce (it contains lycopene which is great for prostate health) and a cooked vegetable like carrots, beans or spinach. Have a salad with your dinner and use low-fat salad dressing. Drink water or tea with dinner. For a snack, you can have 1/2 cup of fat-free yogurt with a topping like nuts or one scoop of low-fat ice cream

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
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