2,500cal/day Meal Plan
Calories: 2,550cal Calories: 2,530cal Calories: 2,560cal Calories: 2,460cal
Protein: 27% Protein: 29% Protein: 27% Protein: 22%
Carbs: 42% Carbs: 44% Carbs: 40% Carbs: 48%
Fat: 31% Fat: 27% Fat: 33% Fat: 29%
Day 1
Day 2
Day 3
Day 4
Breakfast:
- 3 eggs scrambled
- ½ cup oatmeal with walnuts
- 1/2 cup raspberries
Breakfast:
- 3 Slices French toast
- 2 Tbsp maple syrup
- 8oz 1% milk
- Greek Yogurt
Breakfast:
- 2 Cups honey nut cheerios with
skim milk
- 2 Hard-boiled eggs
Breakfast:
Yogurt Parfait
- 1 Cup Greek yogurt
- 1 tsp almonds
- 3oz Granola
- ¼ Cup strawberries
Snack:
- Pretzels (1oz snack bag)
- Cheese Stick
Snack:
- Banana
Snack:
- Cliff builder protein bar
Snack:
- 2 Tbsp. hummus
- Raw carrots + celery
- Nature’s Bakery fig bar
Lunch:
Deli Sandwich:
- Turkey (4 slices)
- Wheat Bread (2 Slices)
- Lettuce
- 2 Slices cheese
- Low-fat mayo
Apple
Lunch:
Burrito Bowl:
- 1.5 Cups white rice
- ¼ c Black beans
- 3oz Steak
- 2oz Shredded cheese
- 2 Tbsp salsa
Lunch:
Salad
- 4oz Grilled chicken
- Mixed greens
- 1 Tbsp parmesan cheese
- 2 Tbsp croutons
- 2 Tbsp fat-free Caesar dressing
- Nutrigrain bar
Lunch:
Grilled Chicken Sandwich
- 4oz Grilled chicken breast
- 1 Cheese slice
- Lettuce
- Tomato
- Light-mayo
1 snack-size bag sea salt and vinegar
baked chips
Snack:
- Nutrigrain bar
- Cheese-its (snack size bag)
Snack:
- 1 Can tuna
- 10 Ritz crackers
Snack:
- Low-fat jerky stick
- Apple
Snack:
- Core Power protein shake
Dinner:
- Skinless chicken thigh (4oz)
- Steamed green beans (1 cup)
- 1 cup Brown Rice with 1 tsp
butter
- 8oz Skim milk
Dinner:
- 4oz Pork tenderloin
- 1 Baked sweet potato with 1
tsp butter
- 1 Cup broccoli
Dinner:
Burger x 2
- 1 beef patty
- Wheat hamburger bun
- Cheddar cheese
- Tomato
- Lettuce
- Ketchup + mustard
10 Baked Fries
Dinner:
- 1.5 Cups whole wheat pasta
- Marinara sauce
- 4 Turkey meatballs
1 Cup steamed veggies (carrots, corn,
broccoli)
Snack:
- 1 Cup cottage cheese with ½
cup peaches
Snack:
- Frozen yogurt bar
Snack:
- 1 bag light-buttered popcorn
