5 day – 2500 calorie meal plan
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5 Day – 2500 Calorie Meal Plan
Day - 1
• Breakfast1 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
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
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
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
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