2500 Calorie Meal Plan


Congratulations on choosing to eat right! This 2500 Calorie Meal Plan was designed for you by our nutrition experts to give you a week's worth of delicious and nutritious food that will help you reach your goals in a healthy way. We put in the time and research to ensure that these meal plans will keep you full and happy over the next week, and we've even linked to a few of our favorite recipes to make this whole process easier. (You'll be able to see the calorie totals to the right of each meal, in red.) Additionally, we've given you some guidance as to how big the portions should be for each food item. If you'd like to see more 2500 Calorie Meal Plans, track your food intake over time or get advice from our team of health experts, sign up for a FREE SparkPeople account in under a minute by clicking right here.

Day 1

  • Breakfast - 630 calories
  • Milk, nonfat, 1 cup
  • Pork Sausage, 3 link (raw dimensions: 4" long x 7/8" dia), cooked
  • Egg, fresh, whole, raw, 2 medium
  • Oranges, 1 fruit (2-5/8" dia)
  • Bagels, oat bran, 0.5 bagel (3-1/2" dia)
  • Lunch - 750 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Beans, black, 0.6 cup
  • Beans, red kidney, 0.6 cup
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Red Ripe Tomatoes, 1 cup, chopped or sliced
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Tortilla Chips, 0.75 oz
  • Sour Cream, reduced fat, 2 tbsp
  • Salsa, 0.13 cup
  • Directions: Top chips with beans, cheese, peppers and tomatoes; cook until cheese is melted. Serve with sour cream. Make peach salsa by chopping peach and adding to store-bought salsa.
  • Dinner - 805 calories
  • Milk, nonfat, 1 cup
  • Parmesan Cheese, grated, 3 tbsp
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Grapes, 18 grape, seedless
  • Cauliflower, raw, 0.5 cup
  • Potatoes, baked, flesh and skin, with salt, 0.5 potato (2-1/3" x 4-3/4")
  • Olive Oil, 1 1tsp
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Balsamic Vinegar, 1 tbsp
  • Directions: Steam potatoes and cauliflower, then mash with parmesan and butter. Top sliced tofu with balsamic and oil; broil until crispy, turning halfway. Serve with fruit and milk.
  • Snack - 365 calories
  • Bologna, turkey, 2.5 slices
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Cucumber (with peel), 1 cup slices
  • Bread, reduced-calorie, wheat, 2 slice
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Tea, brewed, 6 fl oz

Day 2

  • Breakfast - 630 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Walnuts, 0.75 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Pancakes, 1 pancake (4" dia)
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Lunch - 750 calories
  • Cream Cheese, 2 tbsp
  • Hard Salami, 3 slice (3-1/8" dia x 1/16" thick)
  • Grapes, 18 grape, seedless
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Cucumber (with peel), 1 cup slices
  • Potato Chips, reduced fat, 0.75 oz
  • Cream Cheese, 1 tbsp
  • Tea, brewed, 6 fl oz
  • Dinner - 805 calories
  • Milk, nonfat, 1 cup
  • Vanilla Frozen Yogurt, 0.5 cup
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Applesauce, unsweetened, 0.75 cup
  • Romaine Lettuce (salad), 2 cup, shredded
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Mashed Potatoes, 0.6 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Olive Oil, 1 1tsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Snack - 365 calories
  • Yogurt, fruit, 1 container (5 oz)
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Baby Carrots, raw, 5 medium
  • Low-fat Maple Granola RECIPE, 0.3 serving

Day 3

  • Breakfast - 630 calories
  • Milk, nonfat, 1 cup
  • Walnuts, 0.75 oz
  • Raisins, 0.5 small box (1.5 oz)
  • Total Cereal, 0.75 cup (1 serving)
  • Lunch - 750 calories
  • Neufchatel Cheese, 1 oz
  • Walnuts, 0.75 oz
  • Almonds, 0.25 cup, sliced
  • Raisins, 0.5 small box (1.5 oz)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Bagels, plain, 0.5 bagel (3-1/2" dia)
  • Kraft Light Done Right Italian Salad Dressing, 2 tbsp
  • Hazelnuts, 5 nuts
  • Directions: Spread cream cheese on bagel. Top lettuce with dressing. Serve raisins and nuts on the side.
  • Dinner - 805 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Vanilla Frozen Yogurt, 0.5 cup
  • Turkey, Ground turkey, 93% lean, 3 oz
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Bread, italian, 2 slice, medium
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Herbal Tea, 1 cup (8 fl oz)
  • Snack - 365 calories
  • Beans, black, 0.6 cup
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Spinach, fresh, 2 cup
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Sour Cream, reduced fat, 2 tbsp
  • Salsa, 0.13 cup

Day 4

  • Breakfast - 630 calories
  • Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)
  • Bacon, pork, microwaved, 4 medium slices, cooked (raw product packed 20/lb)
  • Egg, fresh, whole, raw, 2 medium
  • Apple juice, unsweetened, 4 fl oz
  • Bread, reduced-calorie, wheat, 2 slice
  • Lunch - 750 calories
  • Milk, nonfat, 1 cup
  • Hummus, 0.3 cup
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Directions: Spread Hummus on Tortilla, top with peppers, roll and enjoy!
  • Dinner - 805 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Vegetarian Chili RECIPE, 1 serving
  • Fruit Cocktail, 0.5 cup
  • Romaine Lettuce (salad), 2 cup, shredded
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Saltine Crackers, unsalted (Saltines), 8 cracker
  • Sour Cream, reduced fat, 2 tbsp
  • Russian Salad Dressing, low calorie, 2 tbsp
  • Snack - 365 calories
  • Almonds, 0.25 cup, sliced
  • Apple juice, unsweetened, 4 fl oz
  • Peas, edible-podded, raw, 12 pea pods
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Peanut Butter, smooth style, with salt, 0.5 tbsp

Day 5

  • Breakfast - 630 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • Lunch - 750 calories
  • Swiss Cheese, 1 oz
  • Beans, black, 0.6 cup
  • Almonds, 0.25 cup, sliced
  • Tangerines, 2 small (2-1/4" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Cucumber (with peel), 1 cup slices
  • Wild Rice, 0.6 cup
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Directions: Top salad with tomatoes, cucumbers, almonds and Swiss cheese
  • Dinner - 805 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Chickpeas (garbanzo beans), 0.5 cup
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Sour Cream, reduced fat, 2 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Directions: Mix the Mrs. Dash with the Sour Cream and blend with beans and chopped tomatoes and peppers, then fill pita with mixture.
  • Snack - 365 calories
  • Hummus, 0.3 cup
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cucumber (with peel), 1 cup slices
  • Bagels, oat bran, 0.5 bagel (3-1/2" dia)
  • Smart Balance Buttery Spread, 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)

Day 6

  • Breakfast - 630 calories
  • Milk, nonfat, 1 cup
  • Pork Sausage, 3 link (raw dimensions: 4" long x 7/8" dia), cooked
  • Egg, fresh, whole, raw, 2 medium
  • Blueberries, fresh, 0.75 cup
  • Instant, Quick, and Regular Oats Cereal, cooked with water, 0.75 cup, cooked
  • Lunch - 750 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Morning Star Garden Veggie Burger, 1 serving(s)
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cucumber (with peel), 1 cup slices
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Nature's Own Whitewheat Hamburger Bun, 1 serving
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • French's Sweet & Tangy Honey Mustard, 4 tsp
  • Tea, brewed, 6 fl oz
  • Directions: Place veggie burgers on bun and top with cheese and honey mustard. Serve apple, cucumbers and celery with peanut butter for dipping.
  • Dinner - 805 calories
  • Milk, nonfat, 1 cup
  • Vanilla Frozen Yogurt, 0.5 cup
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Applesauce, unsweetened, 0.75 cup
  • Romaine Lettuce (salad), 2 cup, shredded
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Mashed Potatoes, 0.6 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Olive Oil, 1 1tsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Snack - 365 calories
  • Hard Salami, 3 slice (3-1/8" dia x 1/16" thick)
  • Tangerines, 2 small (2-1/4" dia)
  • Peas, edible-podded, raw, 12 pea pods
  • Bread, reduced-calorie, wheat, 2 slice
  • French's Sweet & Tangy Honey Mustard, 4 tsp
  • Herbal Tea, 1 cup (8 fl oz)

Day 7

  • Breakfast - 630 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Pork Sausage, 3 link (raw dimensions: 4" long x 7/8" dia), cooked
  • Orange Juice, 5 fl oz
  • Pancakes, 1 pancake (4" dia)
  • Lunch - 750 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Hummus, 0.3 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Baby Carrots, raw, 5 medium
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Sour Cream, reduced fat, 2 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Dinner - 805 calories
  • Milk, nonfat, 1 cup
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Grilled Lemongrass Beef RECIPE, 1 serving
  • Almonds, 0.25 cup, sliced
  • Blueberries, fresh, 0.75 cup
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Brown Rice, long grain, 0.5 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 365 calories
  • Asian Chicken Salad RECIPE, 1 serving
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Brown Rice, long grain, 0.5 cup
  • Sesame Oil, 1 1tsp