Considerations

• The National Institute of Health (NIH) recommends that men ingest a minimum of 1,500 calories per day. Unless your very-low calorie plan is monitored by a doctor, the NIH recommends staying above this minimum. Consuming fewer calories without supervision can result in nutrient deficiencies that can actually slow your metabolism and make it work less efficiently.
  
  

Breakfast

• A sample breakfast menu could include a whole wheat english muffin with a cup of fruit, a cup of tea and a glass of water or a smoothie with a 1/2 banana, 1 cup of yogurt, 1 teaspoon of honey, 1 cup of berries and a tablespoon of flaxseed. It could be one serving of cereal with one cup of skimmed milk and one small banana. These breakfast choices will total about 280 calories.
  
  

Lunch

• A sample lunch could include a tossed salad with two tablespoons of dressing, half a cup of tuna salad, a cup of whole-wheat crackers and a glass of water or one large egg on a slice of whole wheat bread with half an ounce of shredded cheese and a cup of 100 percent juice. Or you could prepare a sandwich with three ounces of lean deli meat on two slices of whole grain, reduced-calorie diet bread with mustard and any amount of vegetables like tomatoes, cucumbers, onions, olives or mushrooms and a plum. These choices total about 150 or 250 calories.
  
  

Dinner

• A sample dinner could include a salad with half an avocado, two ounces of chicken, two cups of lettuce, six cherry tomatoes, half a cup of red peppers, half a cup of red onion and a tablespoon of dressing, or a four-ounce, lean hamburger combined with one egg white and topped with a cup of lettuce, a grated carrot, half of a cup of sliced cucumber and a sliced tomato with a glass of water. Dinner will represent your highest calorie meal, for about 400 calories.
  
  

Snacks

• As a rule, traditional snack foods like chips and candy must be avoided. Healthy snack alternatives include a cup of fresh fruit or two cups of air-popped popcorn without butter. Snack calories should not total more than 100 calories over the course of the day.