Hungry Man Semi-Vegetarian Diet in the 2,200-2,500 Calorie Range

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, beets, 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." Or quinoa with mushrooms, caramelized squash, fresh thyme, toasted pecans, and raisins and a side of barbecued salmon. Dessert is berries. 550 calories. 

Bedtime snack: 

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

Coffee Drinkers:

If you drink coffee with added milk or chocolate soy milk, say 2 cups in the morning, your calories will probably be closer to 2,500. 

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, beets, 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." Or quinoa with mushrooms, caramelized squash, fresh thyme, toasted pecans, and raisins and a side of barbecued salmon. Dessert is berries. 550 calories. 

Bedtime snack: 

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

Coffee Drinkers:

If you drink coffee with added milk or chocolate soy milk, say 2 cups in the morning, your calories will probably be closer to 2,500. 

Comments

[S Patrick]

Muscle milk is fat, fat, and more fan and horrible if you are trying to lose weight. Muscle milk is designed to add WEIGHT. Plus it's very expensive.

You'll also avoid adding weight if you avoid eating after dark. Always eat when the sun is out.

Ditch the muscle milk.

[Jeffrey McMahon]

Some people need the extra protein to stave off hunger. But if a few walnuts to the oatmeal add enough protein, then by all means ditch the muscle milk powder. You'll cut back 200 calories a day.

The actor Will Smith stays in shape by not eating after dark. For me, it's not doable since I'm way too hungry.

[Jesse Menn]

I don't remember the last time I could survive a day on less than 6 - 8 cups of coffee.

[Jeffrey McMahon]

If you're adding sugar and milk, the calories add up. My guess is you drink it black.