Simple 2500 Calorie Meal Plan


Congratulations on choosing to eat right! This Simple 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 Simple 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
  • Silk, Plain Soymilk, Original 1 cup, 1 serving
  • Walnuts, 0.75 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Cheerios Cereal, original , 1 cup (1 serving)
  • Tea, brewed, 6 fl oz
  • Lunch - 750 calories
  • American Cheese, 1 slice (1 oz)
  • Tuna, Canned in Water, drained, 0.75 can
  • Hummus, 0.3 cup
  • Grapes, 18 grape, seedless
  • Celery, raw, 2 stalk, large (11"-12" 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")
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Directions: Mix tuna, celery and mayonnaise together. Spread over bread and top with cheese. Broil until bread is toasted and cheese is melted. Serve with grapes and carrots dipped in hummus.
  • 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
  • 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 2

  • Breakfast - 630 calories
  • Milk, nonfat, 1 cup
  • Yogurt, fruit, 1 container (5 oz)
  • Walnuts, 0.75 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Cream of Wheat, regular, cooked with water, without salt, 0.75 cup
  • Directions: Prepare cereal with milk instead of water
  • Lunch - 750 calories
  • Mozzarella Cheese, part skim milk, 1 oz
  • Morning Star Garden Veggie Burger, 1 serving(s)
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Savory Spinach with Tomatoes RECIPE, 0.5 serving
  • Whole Wheat Spaghetti, cooked (pasta), 0.6 cup
  • Parmesan Cheese, grated, 1 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Top pasta with Savory Spinach and Tomatoes, both cheeses and two cooked and crumbled veggie burgers. Serve with strawberries and herbal tea.
  • Dinner - 805 calories
  • Parmesan Cheese, grated, 3 tbsp
  • Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)
  • Tilapia (3.5 oz or 99.2g), 6 oz
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Summer Frozen Fruit Bars RECIPE, 1 serving
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baby Carrots, raw, 5 medium
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Canola Oil, 1 1tsp
  • Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp
  • Directions: Rub tilapia with olive oil and lemon pepper. Top with parmesan cheese and bake at 375F for roughly 20 minutes, until it flakes easily with a fork. Serve with broccoli and carrots steamed in microwave for 2 minutes.
  • Snack - 365 calories
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Baby Carrots, raw, 5 medium
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Peanut Butter, smooth style, with salt, 0.5 tbsp

Day 3

  • Breakfast - 630 calories
  • Cream Cheese, 2 tbsp
  • Almonds, 0.25 cup, sliced
  • Raisins, 0.5 small box (1.5 oz)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Tea, brewed, 6 fl oz
  • Lunch - 750 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Herbal Tea, 1 cup (8 fl oz)
  • Dinner - 805 calories
  • Milk, nonfat, 1 cup
  • Mozzarella Cheese, part skim milk, 1 oz
  • Morning Star Garden Veggie Burger, 1 serving(s)
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Spaghetti/Marinara Sauce (tomato sauce), 0.5 cup
  • Spinach, frozen, 0.5 cup
  • Whole Wheat Spaghetti, cooked (pasta), 0.6 cup
  • Parmesan Cheese, grated, 1 tbsp
  • Directions: Add crumbled veggie burgers, spinach, sauce and mozzarella to pasta. Heat and top with parmesan. Serve with peaches and pears and milk.
  • Snack - 365 calories
  • Beans, pinto, 0.6 cup
  • Tangerines, 2 small (2-1/4" dia)
  • Baby Carrots, raw, 5 medium
  • Tortilla Chips, 0.75 oz
  • Sour Cream, reduced fat, 2 tbsp
  • Salsa, 0.13 cup
  • Directions: Mix mashed beans, salsa and sour cream together. Use as dip for carrots and chips. Eat with tangerines.

Day 4

  • 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
  • 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
  • Feta Cheese, 1.5 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Spinach, frozen, 0.5 cup
  • Dinner Rolls, rye, 1 medium
  • Olive Oil, 1 1tsp
  • Directions: Saute garbanzo beans until heated, combine with cooked spinach and top with feta cheese.
  • 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 5

  • Breakfast - 630 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Egg, fresh, whole, raw, 2 medium
  • Morningstar Farms Breakfast Patties (original sausage), 2 patty
  • Watermelon, 1.25 cup, balls
  • Bagels, plain, 0.5 bagel (3-1/2" dia)
  • Directions: Cook eggs as desired, then top toasted bagel with cheese, cooked veggie sausage and eggs. Serve with watermelon.
  • Lunch - 750 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Hummus, 0.3 cup
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Baby Carrots, raw, 5 medium
  • Whole-Wheat Crackers, 0.75 oz
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Dinner - 805 calories
  • Neufchatel Cheese, 1 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Grapefruit, 1 fruit (3-3/4" dia)
  • Mixed Vegetables, frozen, 0.1 package (10 oz)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Brown Rice, long grain, 0.5 cup
  • Parmesan Cheese, grated, 1 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Directions: Mix chickpeas, brown rice, Mrs. Dash, Neufchatel, and thawed vegetables. Place in casserole dish. Top with parmesan and bake at 375 degrees F until bubbling and cheese is golden brown. Serve with fruit.
  • 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 6

  • 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
  • Directions: Puree strawberries to top pancake.
  • Lunch - 750 calories
  • Milk, nonfat, 1 cup
  • Butternut Squash Risotto with Greens, 1 serving
  • Pears, fresh, 0.5 pear, large (approx 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)
  • Dinner - 805 calories
  • Feta Cheese, 1.5 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Spinach, frozen, 0.5 cup
  • Dinner Rolls, rye, 1 medium
  • Olive Oil, 1 1tsp
  • Directions: Saute garbanzo beans until heated, combine with cooked spinach and top with feta cheese.
  • Snack - 365 calories
  • Hard Boiled Egg, 1.5 large
  • Grapes, 18 grape, seedless
  • Spinach, fresh, 2 cup
  • Croutons, seasoned, 0.5 cup
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp

Day 7

  • Breakfast - 630 calories
  • Silk, Plain Soymilk, Original 1 cup, 1 serving
  • Yogurt, fruit, 1 container (5 oz)
  • Cashew Butter, 1.5 tbsp
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Applesauce Oatmeal Muffins, 1 serving
  • Directions: Blend frozen banana, soymilk, nut butter and yogurt in a blender until smooth. Serve with muffins.
  • Lunch - 750 calories
  • Kraft Jello-o Brand Fat Free Pudding, Vanilla, 1 Serving
  • Hard Boiled Egg, 1.5 large
  • Grapes, 18 grape, seedless
  • Microwaved Summer Squash, 1 serving
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp
  • Directions: Chop hard boiled egg and mix with light mayo and Mrs dash lemon pepper seasoning.
  • Dinner - 805 calories
  • Milk, nonfat, 1 cup
  • Lowfat Vanilla Ice Cream, 0.5 cup (4 fl oz)
  • Pork tenderloin, 3 oz
  • Applesauce, unsweetened, 0.75 cup
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 365 calories
  • Beans, black, 0.6 cup
  • Tangerines, 2 small (2-1/4" dia)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Canola Oil, 1 1tsp
  • Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp
  • Directions: Prepare beans as indicated, heat, mix with corn and sauteed chopped onions, add to tortilla and fold.