On average, men need 2,000 to 2,800 calories a day to maintain their weight, according to the American Dietetic Association. To lose weight, men need to eat fewer calories than their body needs. A low-calorie diet for men should consist of about 1,600 to 1,800 calories a day. To meet your nutrient needs on a reduced calorie diet, be sure to include a variety of healthy foods from each of the food groups.
Breakfast
A low-calorie breakfast meal for men should contain about 500 calories. To stay satisfied without going over your calorie limit, choose whole-grain breads and cereals and low-fat and nonfat dairy products for breakfast. A 500 calorie breakfast meal for men may consist of two scrambled eggs with two slices of whole wheat toast, 2 tsp. of margarine and a large banana. Men on the go can make themselves a healthy fruit smoothie for breakfast consisting of 1 cup of skim milk, 1 medium banana, 1 cup of fresh strawberries and 1 tbsp. of peanut butter served with a high-fiber cereal bar. Another 500 calorie breakfast meal includes a 4 oz. whole wheat bagel with 2 tbsp. low-fat cream cheese and a 6-oz. container of nonfat, sugar free yogurt.
Lunch
Most men carry extra weight around the middle. Losing the belly fat can decrease your risk of a number of illnesses including heart disease, diabetes and some cancers, according to MayoClinic.com. Low-calorie lunch meals for men should contain 600 calories. A 600 calorie lunch meal may include two slices of cheese pizza with a diet drink. Or you can have a 6-inch sub sandwich on whole wheat bread with lean luncheon meat, cheese, lettuce, tomato and mustard, served with a small bag of baked potato chips, a small apple and 1 cup of skim milk. An entree salad makes a healthy lunch meal for a low-calorie diet. Try 4 oz. of grilled salmon on a bed of mixed greens with 1 oz. of chopped walnuts, 2 tbsp. of craisins and 2 tbsp. of low-fat salad dressing served with a small whole wheat roll.
Dinner
When following a low-calorie diet, weighing and measuring food helps to keep you within your calorie range. A low-calorie dinner meal for men should contain about 600 calories, and may include a grilled hamburger made with 3 oz. of extra lean ground meat and served on a whole wheat bun with lettuce, tomato and catsup, served with 1 cup of roasted red potatoes, 1 cup of roasted carrots and an ear of corn. Another low-calorie dinner meal may include 1 1/2 cups of cooked whole wheat spaghetti with three 1 oz. turkey meatballs served with a tossed salad with 1 tbsp. of salad dressing. Or you can have a 4 oz. grilled chicken breast with 1 1/2 cups of brown rice and 1 cup of steamed broccoli.
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