Men have more lean body mass than women and can lose weight eating more calories. An active man who exercises to the equivalent of walking more than 3 miles a day can lose weight following a 2,200-calorie meal plan. Consult your physician before starting any weight-loss program.
Diet Guidelines
A 2,200-calorie diet should include three meals and two snacks. Eating more frequently will help keep your energy levels up for exercise, and control hunger to prevent overeating. Your diet plan should include a variety of foods from each of the food groups to make sure you meet all of your nutrition needs. A balanced 2,200-calorie diet should include 2 cups of fruit, 3 cups of vegetables, seven servings of grains, 6 oz. of meat or beans, three servings of milk and 6 tsp. of oil each day.
Breakfast
Balance your breakfast by including a variety of foods from as many food groups as possible. An example may include a breakfast sandwich made with a whole-wheat English muffin, one egg scrambled in 2 tsp. of margarine and 1 1/2 oz. of cheese, served with 1 cup of calcium-fortified orange juice. Increase your fiber intake by making most of your grain choices whole grain. Fiber in food can help manage your hunger and control your weight.
Lunch
For lunch, try an entree salad to help fill you up and give your body the nutrients it needs for good health. Your salad should include 2 cups of leafy greens topped with 2 oz. of diced chicken breast, four walnut halves, chopped, dressed with 1 tsp. of olive oil and a splash of balsamic vinegar. Round out your meal with a 2 oz. whole-wheat roll. Including foods like olive oil and walnuts in your diet can help keep your heart healthy.
Afternoon Snack
With its potassium and fiber content, fruit makes a healthy snack. Include a protein-rich food with your snack to help slow digestion and control hunger. A healthy snack may include a large orange with 1 cup of nonfat yogurt.
Dinner
Men have higher rates of heart disease than women. Lower your risk by including fish, which is rich in heart-healthy omega-3 fatty acids, such as salmon or tuna, twice a week. For dinner, you can have a 3 oz. portion of grilled salmon with 1 cup of whole-wheat pasta tossed with 1/2 cup of chopped cherry tomatoes and 1/2 cup of chopped asparagus tossed with garlic and olive oil. The lycopene in tomatoes is good for prostate health.
Evening Snack
For your evening snack, try 1 cup of whole-grain cereal with 1 cup of nonfat milk. The calcium in milk can help keep your bones healthy and strong. Men need 1,000 to 1,300 mg of calcium a day for bone health.
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