5 Day – 2500 Calorie Meal Plan

Day - 1

Total Caloric Intake: 2500• Breakfast

1 cup (C) of fruit saladOne 5-ounce (oz) whole-wheat bagel 2 tablespoons (Tbsp) of cream cheeseCoffee with 1 Tbsp of half-and-half and 1 teaspoon (tsp) sugar

• LunchOne peanut butter and jelly sandwich (two slices wheat bread with 2 Tbsp natural, chunky peanut butter and 1 Tbsp all-fruit spread)One large apple1 oz of chips or pretzels

• SnackNature Valley® Granola Bar (two pieces)One banana

• Dinner5 oz of baked chicken¾ C mashed potatoes1 C broccoliWater

• Snack8 oz of low-fat yogurt (favorite flavor), topped with 1 Tbsp flax mealOne plumWater

Total Calories Burned: 2855• jog 45 min 425 • 100 sit ups 150 • moderate weight

training for 45 min 400 • normal daily activities 1500• sleep 380 • total calories burned 2855

Day - 2

• BreakfastOne bacon, egg, and cheese sandwich on whole-wheat bread or toast One pear8 fluid (fl) oz of skim milkCoffee with 1 Tbsp half-and-half and 1 tsp sugar

• LunchOne turkey sandwich (two slices wheat bread with three slices roasted turkey breast [1 oz each], 2-oz slice Swiss cheese, two lettuce leaves, two slices medium tomato, and 1 tsp deli mustardorOne Jared menu sandwich from Subway®1 oz of baked tortilla chipsOne medium appleWater

• Snack4 oz of trail mix (nuts, seeds, and raisins)

• DinnerTwo slices of cheese pizza (250 grams or two New York-style slices)1½ C of tossed salad, served with 1 Tbsp dressingWater

• Snack1 C of ice cream, topped with 1 Tbsp chocolate syrupOne peachWater

• bike 45 min 490 • 100 sit ups 150 • moderate weight

training for 45 min 400• normal daily activities 1500• sleep 380• total calories burned 2920

Total Caloric Intake: 2500 Total Calories Burned: 2920

Day – 3

• Breakfast1½ C of cooked oatmeal, topped with ¼ C slivered almonds and ½ C sliced strawberries8 fl oz of skim milk, added to oatmeal and/or to drinkCoffee with 1 Tbsp half-and-half and 1 tsp sugar

• Lunch1½ C minestrone soupFive whole-wheat crackers2 oz of cheese1 C of melon

• Snack2 Tbsp of hummus6″ pita breadOne half of a cucumber, sliced

• DinnerOne hamburger (one 4-oz hamburger on a whole-wheat hamburger bun, with 1 oz of cheese and 1 Tbsp ketchup)Spinach salad (1½ C baby spinach, ½ C fresh mandarin orange slices), served with 1 Tbsp chunky blue-cheese dressing2 oz of French fries

• Snack3 C of popcorn, prepared with canola oil12 fl oz of tomato juice

• run 45 min 690 • 100 sit ups 150• moderate weight

training for 45 min 400• normal daily activities 1500 • sleep 380 • total calories burned 3120

Total Caloric Intake: 2500 Total Calories Burned: 3120

Day – 4

• Breakfast1½ C of bran flakes or similar cold, dry cereal, topped with 2 Tbsp chopped walnuts and 1 C fresh blueberries8 fl oz of skim milkCoffee with 1 Tbsp half-and-half and 1 tsp sugar

• Lunch1½ C of macaroni and cheeseOne piece of fresh fruitSix Oreo cookiesWater

• Snack• 6 oz of fruited low-fat yogurt

2 Tbsp of granola• Dinner

1½ C of Chinese food (shrimp and broccoli)1 C of white rice1 C of wonton or hot-and-sour soup¼ C of fried noodles for soup or appetizerWater

• Snack1 C of sorbetFour pineapple rings

Total Caloric Intake: 2500 Total Calories Burned: 2855•jog 45 min 425 •100 sit ups 150 •moderate weighttraining for 45 min 400 •normal daily activities 1500• sleep 380 •total calories burned 2855

Day - 5

• BreakfastThree pancakes (4″ diameter)Two slices of bacon1 Tbsp of syrup1 tsp of butterCoffee with 1 Tbsp half-and-half and 1 tsp sugar

• Lunch½ C tuna salad, prepared with 1 Tbsp mayonnaiseOne 2-oz roll 1 C green salad, served with 1 Tbsp dressingOne medium orangeOne Fiber One® Granola Bar

• Dinner5 oz of baked salmon1 C of sautéed zucchini, topped with 1 tsp butter1½ C of wild rice, prepared with 1 Tbsp olive oil½ C pudding, prepared with 2% milk (any flavor)Water

• SnackOne 1-oz part-skim mozzarella string cheese snack10 whole-wheat crackers1 C of mixed berries

• bike 45 min 490 • 100 sit ups 150 • moderate weight

training for 45 min 400• normal daily activities 1500• sleep 380 • total calories burned 2920

Total Caloric Intake: 2500 Total Calories Burned: 2920