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Most men need to consume 2000-2500 calories per day. That's an average of 700-800 calories per meal, but most people eat fewer calories for breakfast and more dinner. If you want a few snacks, then you need to have fewer calories at mealtimes. |
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A typical day's calories might be spent as follows:
A 2500 calorie diet should contain no more than 85 grams of total fat and 20 grams of saturated fat. Below are sample menus that provide a reasonable amount of calories, fat and important nutrients. If a particular menu has a food you don't like, feel free to make a reasonable substitution. No... French fries are not a reasonable substitution for a green salad! |
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| Cold Breakfast 1 1/2 cups cereal with 1 cup 1% milk 1 banana 1 cup orange juice 550 calories |
| Fast Food Lunch grilled chicken sandwich, no mayo small french fries side salad with low-fat dressing ice tea 700 calories |
| Home Cooked Dinner 2 cups pasta with meat & tomato sauce and parmesan green salad with tomato, shredded carrot 2 tbs low-fat dressing 5 oz red wine 850 calories |
| Hot Breakfast 1 1/2 cups oatmeal with raisins, diced apple, maple syrup and cinnamon 1 cup 1% milk 500 calories |
| Cafeteria Lunch 1 large slice cheese pizza green salad with 2 tbs low-fat dressing lemonade 600 calories |
| Restaurant Dinner 3 oz broiled salmon 1 cup rice pilaf 1 cup green beans 5 oz white wine 6 oz chocolate mouse 900 calories |
| Fast Food Breakfast egg & sausage biscuit 1 cup orange juice coffee 600 calories |
| Brown Bag Lunch turkey sandwich on whole-wheat bread with mustard, lettuce & tomato 1 cup cantaloupe 2 oz pretzels 4 small chocolate chip cookies water 500 calories |
| Fast Food Dinner chicken burrito tortilla chips & salsa lemonade 900 calories |
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Sunday Brunch 1200 calories |
| Microwave Dinner 1 frozen meatloaf dinner with peas and mashed potatoes 1 cup cooked baby carrots with 1 tsp margarine green salad with 2 tbs low-fat dressing 1 cup low-fat ice cream 700 calories |
| Microwave Lunch 1 frozen cheese ravioli entree 15 oz can minestrone soup 700 calories |
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