Healthy 2500 Calorie Meal Plan


Congratulations on choosing to eat right! This Healthy 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 Healthy 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
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Egg, fresh, whole, raw, 2 medium
  • Garden Vegetable Frittata, 1 serving
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Lunch - 750 calories
  • Milk, nonfat, 1 cup
  • Dilled Shrimp with Farfalle, 1 serving
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Lemon Juice, 1 fl oz
  • Dinner - 805 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Almonds, 0.25 cup, sliced
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving
  • Croutons, seasoned, 0.5 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 365 calories
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Raisins, 0.5 small box (1.5 oz)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Croutons, seasoned, 0.5 cup
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp

Day 2

  • 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
  • Kraft Jello-o Brand Fat Free Pudding, Chocolate, 1 Serving
  • Hummus, 0.3 cup
  • Portobello Burgers RECIPE, 2 serving
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cauliflower, raw, 0.5 cup
  • Baby Carrots, raw, 5 medium
  • Nature's Own Whitewheat Hamburger Bun, 1 serving
  • Almond Butter, 0.5 tbsp
  • Directions: Serve Portobello Burgers on buns; slice apple and dip in almond butter. Serve veggies with hummus.
  • Dinner - 805 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Milk, nonfat, 1 cup
  • Vegetarian Chili RECIPE, 1 serving
  • Fruit Cocktail, 0.5 cup
  • Grapes, 18 grape, seedless
  • Green Beans (snap), 12 beans (4" long)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Sour Cream, reduced fat, 2 tbsp
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Directions: Top chili with sour cream and avocado. Place cheese in pita and heat. Serve with fruit, green beans (topped with butter spray) and milk.
  • Snack - 365 calories
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Applesauce, unsweetened, 0.75 cup
  • Green Beans (snap), 12 beans (4" long)
  • Brown Rice, long grain, 0.5 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Herbal Tea, 1 cup (8 fl oz)

Day 3

  • Breakfast - 630 calories
  • Cream Cheese, 2 tbsp
  • Hummus, 0.3 cup
  • Grapefruit, 1 fruit (3-3/4" dia)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Tea, brewed, 6 fl oz
  • Lunch - 750 calories
  • Milk, nonfat, 1 cup
  • Beans, pinto, 0.6 cup
  • Applesauce, unsweetened, 0.75 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Sour Cream, reduced fat, 2 tbsp
  • Directions: Cook and chop broccoli and prepare pinto beans as necessary to top baked potato.
  • Dinner - 805 calories
  • Milk, nonfat, 1 cup
  • Vanilla Frozen Yogurt, 0.5 cup
  • Almonds, 0.25 cup, sliced
  • Blueberries, fresh, 0.75 cup
  • Green Beans (snap), 12 beans (4" long)
  • White Rice, long grain, cooked, 0.5 cup
  • Canola Oil, 1 1tsp
  • Directions: Add grated ginger and minced garlic to warm oil in skillet and heat for a minute then add cooked rice, mix and heat throughout. Add in almond slivers and serve.
  • Snack - 365 calories
  • Cashew Butter, 1.5 tbsp
  • Applesauce, unsweetened, 0.75 cup
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)

Day 4

  • Breakfast - 630 calories
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Egg, fresh, whole, raw, 2 medium
  • Garden Vegetable Frittata, 1 serving
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Lunch - 750 calories
  • Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)
  • Tuna, Canned in Water, drained, 0.75 can
  • Apple juice, unsweetened, 4 fl oz
  • Romaine Lettuce (salad), 2 cup, shredded
  • Green Beans (snap), 12 beans (4" long)
  • Potatoes, baked, flesh and skin, with salt, 0.5 potato (2-1/3" x 4-3/4")
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Directions: Top lettuce with tuna, chopped baked potato, steamed green beans and oil/vinegar for a Provencal-style salad. Serve with apple juice and cottage cheese.
  • 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
  • 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 5

  • Breakfast - 630 calories
  • Neufchatel Cheese, 1 oz
  • Hard Boiled Egg, 1.5 large
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Bagels, oat bran, 0.5 bagel (3-1/2" dia)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • 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
  • American Cheese, 1 slice (1 oz)
  • Milk, nonfat, 1 cup
  • Portobello Burgers RECIPE, 2 serving
  • Yogurt, fruit, 1 container (5 oz)
  • Oranges, 1 fruit (2-5/8" dia)
  • Blueberries, fresh, 0.75 cup
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, reduced-calorie, wheat, 2 slice
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Snack - 365 calories
  • Cashew Butter, 1.5 tbsp
  • Applesauce, unsweetened, 0.75 cup
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)

Day 6

  • Breakfast - 630 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Hard Boiled Egg, 1.5 large
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Directions: Place cheese on flat tortilla with chopped hard boiled egg on top, heat in the microwave until slightly melted, wrap and eat.
  • Lunch - 750 calories
  • Milk, nonfat, 1 cup
  • Tuna, Canned in Water, drained, 0.75 can
  • Raisins, 0.5 small box (1.5 oz)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Dinner - 805 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Beans, pinto, 0.6 cup
  • Fruit Cocktail, 0.5 cup
  • Romaine Lettuce (salad), 2 cup, shredded
  • Tortilla Chips, 0.75 oz
  • Sour Cream, reduced fat, 2 tbsp
  • Tea, brewed, 6 fl oz
  • Directions: Soak, rinse and drain beans if needed then mash. Break up chips and add to lettuce, top with mashed beans and shredded cheese with sour cream on top and a splash of taco sauce.
  • Snack - 365 calories
  • Cashew Butter, 1.5 tbsp
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp

Day 7

  • Breakfast - 630 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Hard Boiled Egg, 1.5 large
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Directions: Place cheese on flat tortilla with chopped hard boiled egg on top, heat in the microwave until slightly melted, wrap and eat.
  • Lunch - 750 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Shrimp, cooked, 5 oz
  • Walnuts, 0.75 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Spinach, fresh, 2 cup
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Croutons, seasoned, 0.5 cup
  • Russian Salad Dressing, low calorie, 2 tbsp
  • Tea, brewed, 6 fl oz
  • Dinner - 805 calories
  • American Cheese, 1 slice (1 oz)
  • Milk, nonfat, 1 cup
  • Portobello Burgers RECIPE, 2 serving
  • Yogurt, fruit, 1 container (5 oz)
  • Oranges, 1 fruit (2-5/8" dia)
  • Blueberries, fresh, 0.75 cup
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, reduced-calorie, wheat, 2 slice
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Snack - 365 calories
  • 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)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Brown Rice, long grain, 0.5 cup
  • Sesame Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Directions: Saute tofu in sesame oil. Add broccoli and heat through. Add pineapple, rice and vinegar and stir well.