2,200 Calorie-A-Day Semi-Vegetarian Diet for Hungry Men

Breakfast:

 

Half cup of oatmeal, sprinkled with one heaping tablespoon Muscle Milk whey protein powder (any flavor like strawberry or Cinnamon Bun) berries, nonfat milk; 550 calories

Mid-morning snack:

citrus; handful of almonds and raisins; 200 calories

 

Lunch:

Option A: Spinach salad with beans and feta cheese, cherry tomatoes, light dressing; piece of toast with almond butter and a little honey and half cup of nonfat milk; 600 calories

 Option B: Garden burger on a whole wheat bun with ketchup, salsa, slice of Munster or Swiss; sliced tomato; spinach salad with light dressing; 600 calories

Late afternoon snack:

100 calories of fruit

Dinner:

Fish liked barbecue salmon or bean salad with feta with side of broccoli. You can have bread with hummus. Or fish tacos. Or spaghetti with pasta sauce, Parmesan, soy "meatballs." Dessert is berries. 550 calories.

 

Bedtime snack:

 

1 cup nonfat plain yogurt sweetened with dates or berries and a little honey. 200 calories.