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2500 Calorie Diet For A Man 2: Diet Grains Whole Grains

The document outlines a sample 2500 calorie diet plan for an average man. The plan includes foods from major food groups at each meal and snack time. A typical day would consist of a breakfast of whole wheat bagel with peanut butter and banana, lunch options of turkey sandwich or grilled chicken, and a dinner of sirloin steak wrapped in corn tortillas with peppers and rice. Snacks include options like cereal with milk, crackers with hummus, or baked chips with guacamole. The plan provides a good mix of proteins, grains, fruits and vegetables to meet nutritional needs within the 2500 calorie limit.

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chamomila
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© © All Rights Reserved
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Topics covered

  • vegetable servings,
  • heart health,
  • protein sources,
  • alcohol alternatives,
  • discretionary calories,
  • whole grains,
  • food groups,
  • meal composition,
  • meal prep,
  • dietary guidelines
232 views4 pages

2500 Calorie Diet For A Man 2: Diet Grains Whole Grains

The document outlines a sample 2500 calorie diet plan for an average man. The plan includes foods from major food groups at each meal and snack time. A typical day would consist of a breakfast of whole wheat bagel with peanut butter and banana, lunch options of turkey sandwich or grilled chicken, and a dinner of sirloin steak wrapped in corn tortillas with peppers and rice. Snacks include options like cereal with milk, crackers with hummus, or baked chips with guacamole. The plan provides a good mix of proteins, grains, fruits and vegetables to meet nutritional needs within the 2500 calorie limit.

Uploaded by

chamomila
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd

Topics covered

  • vegetable servings,
  • heart health,
  • protein sources,
  • alcohol alternatives,
  • discretionary calories,
  • whole grains,
  • food groups,
  • meal composition,
  • meal prep,
  • dietary guidelines

2500 Calorie Diet for a Man 2

Overview
The average adult man needs about 2,500 calories per day, according to the USDA 2010 Dietary Guidelines. An average man weighs 156 lbs., is
about 5 feet, 10 inches tall and is moderately active. A 2,500-calorie diet for a man should include at least 9 oz. of grains -- with half coming from
whole grains, 6.5 oz. of meat or beans, 3.5 cups of vegetables, 2 cups of fruit and 3 cups of milk. In addition to the focus on healthy foods, a
2,500-calorie plan may include about 410 discretionary calories that come from saturated fats, added sugars, alcohol and extra servings.
Breakfast
If you usually skip breakfast, break this habit when planning your 2,500-calorie diet. And instead of stopping at the local drive through where you
will likely get a meal with a high dose of sodium and fat, toast a whole wheat bagel and top with 2 tbsp. of peanut butter and a sliced banana
for a breakfast with three servings of whole grains, two servings of protein, heart healthy fats and a serving of fruit. Chug a glass of low-fat milk
to add more protein, potassium and calcium.
Lunch
If you have time and motivation to pack a lunch, make a sandwich with two slices whole-grain bread, 2 oz. of deli turkey, a slice of Swiss
cheese, mustard, lettuce and tomato. Include a piece of fruit and a handful of pretzels. If you are more likely to eat out at lunch, opt for grilled
chicken with cheese on a whole-wheat roll. Instead of fries, go for a baked potato and a cup of vegetable soup. Have 8 oz. of orange juice with
either meal, instead of soda.
Dinner
For dinner, grill up 4 oz. of sirloin and slice it thinly to wrap in three corn tortillas. Top with 1 cup of sauted peppers and onions, cooked in 1
tsp. of olive oil. Add a few slices of avocado, salsa and 1 tbsp. of low-fat sour cream. Have 1 cup of brown rice on the side. This meal
provides fiber, heart-healthy fats, B vitamins and protein.
Additional Calories
Have one snack between meals to prevent overeating. A 300-calorie snack might be 1 cup of bran and raisin cereal with 1 cup of skim milk,
one serving of whole wheat crackers with 1/4 cup of hummus or 1/2 cup of guacamole with a serving of baked tortilla chips. A 2,500-calorie
plan also leaves room for a light beer or a glass of wine with dinner. If you prefer not to drink, use those 150 calories for an extra serving from
any of the food groups or for a light dessert such as 1/2 cup of ice cream or pudding.

2500kcal
VERZIJA2
DORUAK
mleko i ml.pr.

1- 605 kcal
Glas of low-fat milk 122kcal

itarice

Whole wheat bagel

voe

small-190 kcal
Sliced banana

2-

medium 105 kcal


povre
meso/
mahunarke/
zamene
ulja

2 tbs peanut butter


2 tbs -188kcal

zaini
slatkii
oraasti
plodovi
drugo
RUAK
mleko i ml.pr.

1- 685,3 kcal
Slice Swiss cheese

2- 737 kcal
Cheese

1 oz-100 kcal?
itarice

57 kcal
2 slices whole grain bread

130 kcal
Hanful of pretzels

Whole wheat roll


140 kcal

228 kcal
voe

Piece of fruit:
Orange:

Orange juice 8 oz

medium 62 kcal

do 120 kcal

Apple:

Pear:

medium 95 kcal

medium 96 kcal
povre

Lettuce

Baked potato

1 head 106 kcal


Tomato

medium 161 kcal


cup of vegetable soup

medium 22 kcal
meso/
mahunarke/
zamene

100 kcal
Grilled chicken

2 oz dely turkey

100gr-116 kcal
52 kcal

ulja
zaini

Mustard
1 teaspoon-3 kcal

slatkii
oraasti
plodovi
drugo
VEERA
mleko i ml.pr.

1- 891 kcal
1 tbs low-fat sour cream

itarice

20 kcal
3 corn tortillas

2-

156 kcal
1 cup of brown rice

voe

povre

218 kcal
A few slices of avocado

oko 100kcal
1 cup of soutered peppers and
onions
145 kcal

Meso
/mahunarke/
zamene

4 oz sirloin

ulja

1 tbs olive oil

zaini

Salsa

212 kcal

120 kcal

1 serving-20 kcal
slatkii
oraasti
plodovi
drugo
UINA
mleko i ml.pr.

1-300kcal
1 cup of skim milk

itarice

122 kcal
1 cup of bran and raisin cereal

1 serving whole wheat crackers or 1 serving baked tortilla


chips

voe
povre
meso/
mahunarke/
zamene
drugo

cup of humus or cup of guacamole

Light beer

103 kcal
Extra 150 kcal
slatkii

Ice cream

218 kcal
Glass of wine

157 kcal
Pudding

or

180 kcal

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