1300 Calorie Meal Plan For Men

Thirty-two percent of men in the United States are obese, according to a 2010 study published in "The Journal of the American Medical Association." Men already have a higher risk of developing diet related diseases, such as heart disease, than women, and carrying excess weight compounds that risk. Limiting your calorie intake to 1,300-calories a day can help you lose weight and improve your health.

Diet Guidelines

To meet your nutrient needs and stay within your calorie goals, you need to eat a certain number of servings from each of the food groups. A balanced and healthy 1,300-calorie diet should include 2 cups of fruits, 2 cups of vegetables, 4 oz. of grains, 4 oz. of meat or beans, 2 cups of milk and 4 tsp. of oil. Your meal plan should consist of three meals and one snack. Divide your food choices as evenly as possible between your meals to balance your intake and help control hunger. Keep a food diary to help you track your intake.

Breakfast

A balanced breakfast on your 1,300-calorie diet plan should include 1 cup of fruit, 1 oz. of grain, 1 cup of milk and 1 tsp. of oil. This meal may include 1/2 cup of cooked oatmeal made with 1 cup of 1 percent-fat milk, 1 tsp. of margarine and 1 cup of sliced strawberries. This meal contains approximately 280 calories.

Lunch

For lunch, include 1/2 cup of fruit, 1 cup of vegetables, 1 oz. of grain, 1 1/2 oz. of meat or beans and 1 tsp. of oil. A sample meal includes 1 cup of mixed greens topped with 1/4 cup of raisins, 2 oz. of diced roasted chicken breast and 1 tbsp. of low-fat salad dressing with a 1 oz. whole wheat roll, for 385 calories. Including more fruits, vegetables and whole grains in your diet instead of meat can help you lose weight and improve your health. Fruits, vegetables and whole grains contain nutrients, including fiber, potassium, vitamin A and C, folate and magnesium that can help control hunger, lower blood pressure and protect you from heart disease and certain types of cancer.

Dinner

Your dinner meal should include 1 cup of vegetables, 1 oz. of grains, 2 oz. of meat or beans and 1 tsp. of margarine. A healthy, low-calorie dinner meal includes 1 1/2 oz. of grilled salmon, 1/2 cup of cooked brown and wild rice, 1 cup of cooked spinach sauteed in 2 tsp. of olive oil and garlic. This meal contains 365 calories.

Snack

Including healthy snacks in your weight loss plan can help you control hunger and meet your nutrient needs. Your snack should include 1/2 cup of fruit, 1 oz. of grain, 1 cup of milk. Try 1 oz. of whole-grain unsweetened ready-to-eat cereal with 1/2 cup of sliced banana and 1 cup of 1 percent fat milk for 260 calories.