The U.S. Army recommends a diet for men that lets you lose body fat but maintain a healthful eating. Base your daily calorie amounts on your body type and activity level. A 1,500 calorie diet may be appropriate for some men to achieve their weight-loss goals. To receive adequate nutrition within this calorie count, the Army suggests eating a variety among these or equivalent foods daily: 4 slices of bread or 1 cup cereal; 6 oz meat; 1 cup vegetables; 1 cup fruit; 16 oz milk.
Morning
A sample breakfast in a men's diet starts with ½ cup oatmeal or ¾ cups ready-to-eat cereal (without sweetener) served with 1 cup nonfat milk. Add 1 oz meat or egg made without added fat, or substitute an equal amount of cheese. Choose 1 slice whole wheat, rye or white toast and spread it with 1 teaspoon margarine. Unsweetened fruit or juice (1 piece or 1 cup) provides the natural sweetness of fruit without added carbohydrates.
Noon
A 1,500 calorie diet for men includes plenty of protein. Eat 3 oz of lean meat for lunch on 2 slices of bread or a roll, or choose 2 oz of meat and 1 of cheese. Add mustard as a condiment for just three extra calories and no fat. Choose ½ cup nonstarchy cooked vegetables, a salad with 1 tablespoon of low-fat dressing and 1 piece of fresh fruit for a balanced men's diet.
Evening
An effective weight loss diet for men limits carbohydrates. At dinner, get your carbs from a starchy vegetable such as corn for about half the calories of a serving of pasta. Add a cooked green vegetable and another green salad with dressing to get the vitamins essential to a men's diet within the 1,500 calorie boundary. Drink 1 cup of nonfat milk and eat 3 oz broiled or grilled meat to complete your protein requirement.
Drinks and Snacks
Snacks are less important than protein in a man's diet, so satisfy yourself with a well-chosen piece of fruit. Fruit can deliver vitamins, fiber and flavonoids that are absent in other foods. Aside from fruit juice within your calorie limit, select drinks with no calories. These include ice water, mineral water or sparkling water with a slice of lemon or lime, and coffee or tea without cream or sugar.
Nutrition Facts
A variety of foods in a diet for men will provide enough protein, fiber, carbohydrates, potassium, calcium, magnesium and other minerals and vitamins to maintain healthy body function.
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