2500 Calories Meal Plan

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Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Recipes


Day 1

Breakfast Calories Carbohydrates Protein Fat
1 whole wheat bagel, toasted 271.58 56.76g 11.40g 1.28g
2 Tbs light vegetable cream cheese 69.30 2.10g 3.18g 5.28g
2 slices tomato 8.10 1.76g 0.40g 0.09g
8 oz grapefruit juice, unsweetened 96.33 22.72g 1.24g 0.25g
1 Egg, hard boiled 77.50 0.56g 6.29g 5.31g
TOTAL 522.81 83.91g 22.50g 6.87g
 
Snack 1 Calories Carbohydrates Protein Fat
1 medium apple 71.76 19.06g 0.36g 0.23g
2 Tbs all natural peanut butter 210.00 6.00g 7.00g 17.00g
TOTAL 281.76 25.06g 7.36g 17.23g
 
Lunch Calories Carbohydrates Protein Fat
Turkey Wrap:        
• 3 oz pepper turkey 80.80 1.11g 17.77g 0.59g
• 1 slice low fat Swiss cheese 35.70 0.90g 5.36g 1.07g
• 2 Tbs hot peppers 3.57 38.83g 0.15g 7.10g
• 2 tsp Dijon mustard 10.00 0.00g 0.00g 0.00g
• 1 whole wheat tortilla (10 in) 218.40 35.95g 5.80g 1.43g
1 clementine 34.78 8.90g 0.63g 0.11g
8 oz nonfat fruit yogurt 213.07 43.07g 9.97g 0.45g
TOTAL 561.53 81.90g 39.06g 7.55g
 
Snack 2 Calories Carbohydrates Protein Fat
Clif Bar- Cranberry Apple Cherry 230.00 45.00g 10.00g 2.5g
TOTAL 230.00 45.00g 10.00g 2.5g
 
Dinner Calories Carbohydrates Protein Fat
Pita Pizza* (see recipe)        
• 2 whole wheat pitas (4 in) 148.96 30.80g 5.49g 1.46g
• ¼ cup marinara sauce 46.25 7.04g 1.22g 1.49g
• 1 link cooked chicken sausage, sliced 200.00 4.00g 22.00g 12.00g
• ¾ cup shredded part skim mozzarella cheese 170.63 2.16g 14.67g 11.32
• ½ cup bell pepper, chopped 14.90 3.46g 0.64g 0.13g
TOTAL 580.74 47.46g 44.02g 26.29g
 
Snack 3 Calories Carbohydrates Protein Fat
Double Chocolate Shake:        
• 2 oz chocolate protein powder** with 6 oz water 208.00 4.00g 48.00g 0.00g
• 1 Tbs unsweetened cocoa powder 12.37 2.93g 1.06g 0.74g
• 1 small banana, sliced, frozen 89.89 23.07g 1.10g 0.33g
TOTAL 310.26 30.00g 50.16g 1.07g
 
DAILY TOTAL 2521.88 322.23g 173.73g 61.62g

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Day 2

Breakfast Calories Carbohydrates Protein Fat
2 whole grain waffles 165.20 30.90g 5.94g 2.49g
1 cup blueberries 114.57 29.13g 1.49g 0.66g
1 Tbs honey 63.84 17.30g 0.06g 0.00g
4 oz low fat lemon yogurt 106.76 18.00g 4.00g 2.00g
8 fl oz organic skim milk 85.75 11.88g 8.35g 0.44g
TOTAL 536.12 107.21 19.84g 5.59g
 
Snack 1 Calories Carbohydrates Protein Fat
1 ½ cups grapes 92.46 23.67g 0.87g 0.48g
25 raw almonds 173.40 5.93g 6.38g 15.20g
TOTAL 265.86 29.60g 7.25g 15.68g
 
Lunch Calories Carbohydrates Protein Fat
2 cups canned Lentil soup 251.68 40.61g 15.58g 3.00g
1 cup cooked quinoa 128.34 35.19g 4.45g 0.18g
½ cup cooked broccoli 27.30 5.60g 1.86g 0.32g
TOTAL 632.10 81.40g 28.75g 6.51g
 
Snack 2 Calories Carbohydrates Protein Fat
Strawberry Shake        
• 2 oz vanilla protein powder** 208.00 4.00g 48.00 0.00g
• ¾ cup frozen strawberries 37.10 9.68g 0.46g 0.12g
• 8 fl oz apple juice, unsweetened 120.00 30.00g 0.50g 0.00g
TOTAL 365.10 43.68g 48.96g 0.12g
 
Dinner Calories Carbohydrates Protein Fat
Bean Salad* (see recipe)        
• ½ cup black beans, canned, rinsed and drained 128.33 21.00g 8.17g 1.17
• ½ cup chick peas, canned ,rinsed and drained 130.0 23.00g 8.00g 1.00g
• ¼ cup celery, chopped 3.53g 0.75g 0.17g 0.04g
• ¼ cup green bell pepper, diced 9.68 2.25g 0.37g 0.11g
• 2 tsp honey 42.56 11.54g 0.04g 0.00g
• 1 Tbs olive oil with 1 Tbs balsamic vinegar 122.02 0.01g 0.00g 13.50g
• 4 oz grilled flank steak 210.92 0.00g 31.63g 8.39g
TOTAL 647.04 58.55g 48.38g 24.21g
 
DAILY TOTAL 2446.22 320.44g 153.18g 52.11g

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Day 3

Breakfast Calories Carbohydrates Protein Fat
Egg Sandwich:        
2 eggs + 2 egg whites scrambled 236.84 3.16g 20.72g 15.01g
1 slice Canadian bacon 43.47 0.32g 5.70g 1.98g
1 slice tomato 4.05 0.88g 0.20g 0.05g
Whole wheat English muffin, toasted 62.65 12.50g 2.72g 0.65g
1 slice low fat muenster cheese 76.72 0.98g 6.92g 4.93
TOTAL 423.74 17.85g 36.26g 22.62g
 
Snack 1 Calories Carbohydrates Protein Fat
1 medium banana 89.89 23.07g 1.10g 0.33g
8 oz low fat vanilla yogurt 208.25 33.81g 12.81g 3.06g
TOTAL 313.27 60.76g 13.37g 3.45g
 
Lunch Calories Carbohydrates Protein Fat
Tuna on Rye:        
• 4 oz canned chunk light tuna 131.54 0.00g 28.93g 0.93g
• 1 Tbs plain yogurt 9.34 0.71g 0.53g 0.50g
• 5 spanish olives, chopped 40.48 2.20g 0.30g 3.76g
• 2 slices whole grain rye bread 165.76 30.91g 5.44g 2.11g
1.5 oz whole wheat pretzels 153.94 34.53g 4.72g 1.10g
1 medium pear 96.28 25.66g 0.63g 0.20g
TOTAL 501.07 68.36g 39.92g 8.40g
 
Snack 2 Calories Carbohydrates Protein Fat
1 medium orange 61.57 15.39g 1.23g 0.16g
2 oz walnuts 370.82 7.77g 8.64g 36.97g
TOTAL 457.30 29.39g 10.37g 37.20g
 
Dinner Calories Carbohydrates Protein Fat
6 oz skinless chicken breast, grilled 280.66 0.00g 52.67g 6.07g
1 large sweet potato, baked 162.00 37.28g 3.62g 0.27g
2 Tbs nonfat Greek style yogurt 28.33 2.00g 4.33g 0.00g
2 cups steamed broccoli 109.20 22.40g 7.42g 1.28g
TOTAL 580.19 61.68g 68.14g 7.62g
 
Snack 3 Calories Carbohydrates Protein Fat
½ cup hummus 217.71 24.75g 5.98g 10.57
1 cup cucumber, sliced 14.28 2.57g 0.70g 0.19
TOTAL 231.99 27.32g 6.68g 10.76
 
DAILY TOTAL 2605.84 291.01g 175.37g 89.86g

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Day 4

Breakfast Calories Carbohydrates Protein Fat
1 cup cooked oatmeal (prepared with 1 cup low fat milk) 258.00 39.32g 14.70g 4.92g
¼ cup dried apricots, chopped 106.25 27.69g 1.50g 0.22g
¼ cup sliced almonds 132.94 4.54g 4.89g 11.65g
TOTAL 497.19 71.54g 21.09g 16.79g
 
Snack 1 Calories Carbohydrates Protein Fat
1 Nature Valley granola bar, cinnamon 180.00 29.00g 4.00g 6.00g
1 medium banana 105.02 26.95g 1.29g 0.39g
TOTAL 285.02 55.95g 5.29g 6.39g
 
Lunch Calories Carbohydrates Protein Fat
Greek Salad:        
• 3 cups spinach 23.97 4.63g 1.73g 0.42g
• 1 cup tomato, chopped 32.40 7.06g 1.58g 0.36g
• 1 oz feta cheese, crumbled 74.84 1.16g 4.03g 6.03
• 1/3 cup canned chick peas (rinsed /drained) 95.20 18.10g 3.96g 0.91g
• 1 Tbs olive oil 119.34 0.00g 0.00g 13.50g
• 1 Tbs balsamic vinegar 2.70 0.01g 0.00g 0.00g
8 fl oz organic skim milk 85.75 11.88g 8.35g 0.44g
1 small orange 45.12 11.28g 0.90g 0.12g
TOTAL 479.32 54.11g 20.56g 21.78g
 
Snack 2 Calories Carbohydrates Protein Fat
4 oz roasted turkey breast (deli sliced) 127.01 8.73g 15.31g 3.40g
15 baby carrots 52.50 12.36g 0.96g 0.19g
TOTAL 179.51 21.09g 16.27g 0.19g
 
Dinner Calories Carbohydrates Protein Fat
Chicken Stir Fry* (see recipe)        
• 5 oz skinless chicken breast, cut 155.92 24.81g 32.73g 1.76g
• 2 tsp canola oil 79.56 0.00g 0.00g 9.00g
• 1 clove garlic, minced 4.47 0.99g 40.26g 11.77g
• 1 cup sliced mushrooms 15.40 2.30g 2.16g 0.24g
• 1 ½ cups green beans 51.15 11.76g 3.00g 0.20g
• 2 Tbs low sodium soy sauce 16.85 2.71g 1.64g 0.02g
• 1 Tbs hoisin sauce 35.20 7.05g 0.53g 0.54g
1 ½ cups cooked brown rice 324.67 67.16g 7.55g 2.63g
TOTAL 683.28 91.97g 47.81g 14.41g
 
Snack 3 Calories Carbohydrates Protein Fat
1 ½ cups steamed edamame 446.34 25.62g 42.93g 23.14g
TOTAL 446.34 25.62g 42.93g 23.14g
 
DAILY TOTAL 2570.61 320.28g 153.95g 86.10g

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Day 5

Breakfast Calories Carbohydrates Protein Fat
Veggie Scramble* (see recipe)        
• 2 large eggs 147.00 0.77g 12.58g 9.94g
• 2 large egg whites 34.32 0.48g 7.19g 0.11g
• ¼ cup bell pepper, chopped 9.68 2.25g 0.37g 0.11g
• ¼ cup mushrooms, sliced 3.85 0.57g 0.54g 0.06g
2 slices whole wheat bread, toasted 138.50 25.85g 5.45g 2.40g
2 tsp trans fat free margarine 56.47 0.00g 0.00g 6.24g
2 tsp all natural fruit spread 26.67 6.67g 0.00g 0.00g
TOTAL 416.49 36.59g 26.13g 18.87g
 
Snack 1 Calories Carbohydrates Protein Fat
Fruit Smoothie:        
• 6 fl oz orange juice 82.37 19.09g 1.12g 0.56g
• 5 large strawberries, frozen 18.55 4.84g 0.23g 0.06g
• 1 medium banana 105.02 26.95g 1.29g 0.39g
• 2 oz protein powder** 208.00 4.00g 48.00g 0.00g
TOTAL 413.94 54.88g 50.64g 1.01g
 
Lunch Calories Carbohydrates Protein Fat
2 Tbs almond butter 202.56 6.79g 4.83g 18.91g
1 Tbs apricot jam 55.60 13.77g 0.07g 0.01g
2 slices multigrain bread 130.52 24.13g 5.20g 1.98g
TOTAL 388.68 44.69g 10.10g 20.90g
 
Snack 2 Calories Carbohydrates Protein Fat
6 whole wheat crackers 106.32 16.46g 2.11g 4.13g
2 oz cheddar cheese 225.68 0.72g 13.94g 18.56g
1 medium pear 96.28 25.66g 0.63g 0.20g
TOTAL 428.28 42.84g 16.69g 22.89g
 
Dinner Calories Carbohydrates Protein Fat
5 oz cod, broiled (with 1 tsp olive oil, 1 tsp fennel seed and lemon juice) 218.28 0.00g 38.81g 5.96g
1 cup cooked whole wheat couscous 175.84 36.46g 7.95g 0.25g
2 cups steamed spinach 82.80 13.50g 10.69g 0.94g
8 fl oz organic skim milk 85.75 11.88g 8.35g 0.44g
TOTAL 562.67 61.84g 65.81g 7.59g
 
Snack 3 Calories Carbohydrates Protein Fat
2 cups honeydew melon, diced 127.44 32.18g 2.91g 0.50g
1 small oatmeal-raisin cookie 106.60 17.48g 21.48g 3.52g
TOTAL 234.04 49.66g 24.39g 4.02g
 
DAILY TOTAL 2444.10 290.50g 193.76g 75.28g

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Day 6

Breakfast Calories Carbohydrates Protein Fat
1 ½ cups Kashi Go Lean Crunch Cereal 299.71 53.98g 14.91g 4.61g
1 cup blueberries 114.57 29.13g 1.49g 0.66g
8 fl oz organic skim milk 85.75 11.88g 8.35g 0.44g
TOTAL 500.03 94.99g 24.75g 5.71g
 
Snack 1 Calories Carbohydrates Protein Fat
1 medium apple 71.76 19.06g 0.36g 0.23g
25 raw almonds 173.40 5.93g 6.38g 15.20g
TOTAL 245.16 24.99g 6.74g 15.43g
 
Lunch Calories Carbohydrates Protein Fat
Quick Tofu Stir Fry * (see recipe)        
• 1 cup firm tofu, diced 365.40 10.79g 42.77g 21.97g
• 1 cup broccoli, chopped 19.88 3.72g 2.12g 0.25g
• 1 Tbs reduced sodium soy sauce 9.54 1.53g 0.93g 0.01g
• 2 tsp natural peanut butter 70.00 2.00g 2.33g 5.67g
• 1 cup brown rice cooked 216.45 44.77g 5.03g 1.75g
TOTAL 681.27 62.81g 53.18g 29.66g
 
Snack 2 Calories Carbohydrates Protein Fat
15 baby carrot sticks 52.50 12.36g 0.96g 0.19g
25 almonds 173.40 5.93g 6.38g 15.20g
TOTAL 225.90 18.29g 7.34g 15.39g
 
Dinner Calories Carbohydrates Protein Fat
1 veggie burger 119.26 10.20g 11.21g 3.76g
1 whole wheat hamburger bun 114.38 21.97g 3.74g 2.02g
½ cup spinach lettuce 2.70 0.50g 0.24g 0.03g
1 sweet potato, chopped and roasted with 2 tsp olive oil 241.56 37.28g 4.62g 9.27g
TOTAL 477.90 69.96g 19.81g 15.08g
 
Snack 3 Calories Carbohydrates Protein Fat
Raspberry Shake        
• 2 oz vanilla protein powder** 208.00 4.00g 48.00g 0.00g
• 1 cup frozen raspberries 63.96 14.69g 1.48g 0.80g
• 8 fl oz orange juice 109.47 25.03g 1.99g 0.67g
TOTAL 381.43 43.72g 51.47g 1.47g
 
DAILY TOTAL 2511.69 314.76g 163.29g 82.74g

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Day 7

Breakfast Calories Carbohydrates Protein Fat
Pineapple Smoothie:        
• ¼ cup nonfat Greek style yogurt 28.33 2.00g 4.33g 0.00g
• ½ cup frozen pineapple chunks 39.53 10.46g 0.41g 0.09g
• 1 oz vanilla protein powder** 104.00 2.00g 24.50g 0.00g
• 8 fl oz orange juice 109.82 25.46g 1.50g 0.75g
½ whole wheat English muffin, toasted 67.41 13.45g 2.93g 0.70g
2 tsp honey 42.56 11.54g 0.04g 0.00g
TOTAL 391.38 64.91g 33.71g 1.46g
 
Snack 1 Calories Carbohydrates Protein Fat
1 medium orange 61.57 15.39g 1.23g 0.16g
2 oz walnuts 370.82 7.77g 8.64g 36.97g
TOTAL 432.39 23.16g 9.87g 37.13g
 
Lunch Calories Carbohydrates Protein Fat
Egg Salad Pita:        
• 3 eggs, hard boiled, chopped 232.50 1.68g 18.87g 15.91g
• 2 tsp light mayonnaise 32.60 0.82g 0.09g 3.31g
• 1 tsp Dijon mustard 5.00 0.00g 0.00g 0.00g
• ½ cup tomato, chopped 16.20 3.53g 0.79g 0.18g
• 1 large whole wheat pita 170.24 35.20g 6.27g 1.66g
TOTAL 456.34 41.23g 26.02g 21.07g
 
Snack 2 Calories Carbohydrates Protein Fat
6 oz low fat vanilla yogurt 177.98 31.53g 8.24g 2.39g
½ cup granola with raisins 298.90 32.30g 9.07g 14.86g
TOTAL 476.88 63.83g 17.31g 17.25g
 
Dinner Calories Carbohydrates Protein Fat
5 oz grilled tuna 312.80 0.00g 52.85g 10.68g
1 cup cooked whole wheat pasta 173.60 37.16g 7.46g 0.76g
1 cup steamed peas and carrots 76.80 16.19g 4.94g 0.67g
2 cups green leaf lettuce 10.80 2.01g 0.98g 0.11g
1 cup sliced cucumber 14.28 2.57g 0.71g 0.18g
TOTAL 588.28 57.93g 66.94g 12.40g
 
Snack 3 Calories Carbohydrates Protein Fat
1 cup low fat vanilla frozen yogurt 234.72 34.85g 7.76g 8.06g
1 cup strawberries 48.64 11.67g 1.02g 0.46g
TOTAL 283.36 46.52g 8.78g 8.52g
 
DAILY TOTAL 2618.63 297.58g 162.63g 97.83g

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** Can substitute soy, hemp, pea, rice protein, or whey powders for use in smoothies.

NOTES:
Bar flavors are used only to provide a calorie and macronutrient recommendation. Any flavor can be substituted, but values will vary slightly.
If meal suggestion lists skim milk, you can substitute soy, almond, or rice milk depending on your preference.

RECIPES


Pita Pizza
Prep Time: 10 minutes
Cook Time: 12 minutes

• 2 whole wheat pitas (4 in)
• ¼ cup marinara sauce
• 1 link cooked chicken sausage, sliced
• ¾ cup shredded part skim mozzarella cheese
• ½ cup bell pepper, chopped

  • Preheat oven to 375°
  • Place pitas on a cookie sheet lined with aluminum foil
  • Top with chicken sausage, scallion, pepper and cheese
  • Bake for 15-20 minutes until cheese is melted and bubbly


    • Bean Salad
    Serves: 1
    Prep Time: 10 minutes
    Cook Time: 0 minute

    • ½ cup black beans, canned, rinsed and drained
    • ½ cup chick peas, canned ,rinsed and drained
    • ¼ cup celery, chopped
    • ¼ cup green bell pepper, diced
    • 2 tsp honey
    • 1 Tbs olive oil with 1 Tbs balsamic vinegar
    • 4 oz grilled flank steak

  • Combine ingredients in a medium bowl and toss to combine


    • Chicken Stir Fry
    Serves: 1
    Prep Time: 10 minutes
    Cook Time: 10 minutes

    • 5 oz skinless chicken breast, cut
    • 2 tsp canola oil
    • 1 clove garlic, minced
    • 1 cup sliced mushrooms
    • 1 ½ cups green beans
    • 2 Tbs low sodium soy sauce
    • 1 Tbs hoisin sauce

  • Heat a wok or large pot over high heat
  • Add oil and garlic and sauté for 10 seconds
  • Add chicken and 1 Tbs soy sauce, toss and cook for 2 minutes
  • Add vegetables, hoisin sauce and remaining soy sauce
  • Lower heat slightly. Continually toss and cook for another 5 minutes until chicken is cooked and vegetables are slightly tender


    • Veggie Scramble
    Serves: 1
    Prep Time: 5 minutes
    Cook Time: 5 minutes

    • 2 large eggs
    • 2 large egg whites
    • ¼ cup bell pepper, chopped
    • ¼ cup mushrooms, sliced

  • Heat a small nonstick skillet over medium heat
  • In a small bowl, whisk together eggs and egg whites until fluffy. Set aside
  • Spray pan with nonstick spray. Add egg mixture and scramble gently with a spatula for 1-2 minutes as eggs begin to set
  • Add mushrooms and peppers, season with salt and pepper and continue to scramble until eggs are cooked


    • Quick Tofu Stir Fry
    Serves: 1
    Prep time: 10 minutes
    Cook time: 8 minutes

    • 1 cup firm tofu, diced
    • 1 cup broccoli, chopped
    • 1 Tbs reduced sodium soy sauce
    • 2 tsp natural peanut butter
    • 1 cup brown rice cooked

  • Heat a large skillet or wok over high heat
  • Add canola oil and tofu and cook for 30 seconds
  • Add broccoli and soy sauce to wok. Cook, tossing continuously for 3-4 minutes
  • Reduce heat to medium, add peanut butter and toss until peanut butter has melted and is distributed throughout
  • Remove from heat, add brown rice, toss and serve


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