my diet menu

I think I less more than 25% of my weight for years, and tomoorow I will persist myself to gain my weight back with this 3000 calories men dite. just wish me luck, okey

Breakfast:
1 whole wheat bagel
1 tablespoon of cream cheese
3/4 cup mandarin oranges, drained
1 cup of non-fat yogurt

Lunch:
2 slices rye bread
2 ounces of sliced ham
Sliced tomatoes, lettuce and green peppers
2 tablespoons of reduced-fat mayonnaise
1/2 cup noodles in broth
1 apple
8 ounces of skim milk

Snack:
8 animal crackers
1/2 banana

Dinner:
1/3 cup brown rice
1 small dinner roll
4 ounces of baked chicken
1/2 cup cooked carrots
1/2 cup cooked broccoli
1 small pear

Evening Snack:
3 cups of air-popped popcorn
8 ounces of skim milk

Those exercising 60-90 minutes per day should be getting between 2,000 and 2,500 calories, depending on age, gender and fitness goals.
Individuals looking to add muscle mass may need more than 2,500 calories. This is a sample menu for 2,500 calories.

Breakfast:
1/2 cup bran flake cereal
2 slices whole-wheat toast
2 tablespoons margarine
1/2 banana
8 ounces of skim milk

Lunch:
4 slices of rye bread
3 ounces of sliced turkey
8 carrot sticks, 3 radishes
2 tablespoons of reduced-fat mayonnaise
1 apple
2 tablespoons of raisins
8 ounces of skim milk

Snack:
8 whole wheat crackers
1 ounce of mozzarella string cheese
1 small peach

Dinner:
1 small dinner roll
1 cup corn
4 ounces of flank steak, boiled or grilled
1/2 cup green beans
1 tablespoon of silvered almonds
1 teaspoon margarine for corn
1 cup of cantaloupe

Snack:
1 1/2 cups rice cereal
8 ounces of sugar free hot coca