CategoriesWeight Loss

2500 Calories

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(Download Meal Plan)

Breakfast (500 calories)

Option 1:

  • 2 slices of whole grain bread
  • 2 scrambled eggs
  • 1/2 avocado
  • 1 small tomato
  • 1 small orange
  • 1 cup of unsweetened almond milk

Option 2:

  • 1/2 cup of cooked oatmeal
  • 1 tablespoon of chia seeds
  • 1/2 cup of mixed berries
  • 1 tablespoon of almond butter
  • 1 cup of unsweetened almond milk

Snack (200 calories)

Option 1:

  • 1 medium apple
  • 1 tablespoon of peanut butter
  • 5 whole grain crackers

Option 2:

  • 1 small banana
  • 1/2 cup of low-fat Greek yogurt
  • 1 teaspoon of honey

Lunch (700 calories)

Option 1:

  • 2 slices of whole grain bread
  • 4 oz. of grilled chicken breast
  • 1/4 avocado
  • 1 slice of tomato
  • 1 slice of red onion
  • 1 tablespoon of mustard
  • 1 small apple
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small bag of baby carrots

Option 2:

  • 2 cups of mixed greens
  • 4 oz. of grilled salmon
  • 1/4 cup of sliced avocado
  • 1/4 cup of cherry tomatoes
  • 2 tablespoons of balsamic vinaigrette
  • 1 small whole grain roll
  • 1 small orange

Snack (200 calories)

Option 1:

  • 1 medium pear
  • 1 oz. of cheddar cheese
  • 5 whole grain crackers

Option 2:

  • 1 small apple
  • 1/2 cup of low-fat cottage cheese
  • 1 teaspoon of honey

Dinner (900 calories)

Option 1:

  • 8 oz. of grilled chicken breast
  • 1 cup of brown rice
  • 1 cup of roasted Brussels sprouts
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small whole grain roll
  • 1 small apple
  • 1 small square of dark chocolate (70% cacao)

Option 2:

  • 8 oz. of grilled sirloin steak
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed green beans
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small whole grain roll
  • 1 small orange
  • 1 small square of dark chocolate (70% cacao)

Total Calories: 2500

It’s important to note that everyone’s nutritional needs are different, so this meal plan may need to be adjusted to fit your specific needs and preferences. Additionally, it’s important to consult with a healthcare professional before making any significant changes to your diet.