5 day – 2500 calorie meal plan

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5 day – 2500 calorie meal plan

  1. 1. 5 Day – 2500 Calorie Meal Plan<br />
  2. 2. Day - 1<br />Total Caloric Intake: 2500<br />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<br />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<br />SnackNature Valley® Granola Bar (two pieces)One banana<br />Dinner5 oz of baked chicken¾ C mashed potatoes1 C broccoliWater<br />Snack8 oz of low-fat yogurt (favorite flavor), topped with 1 Tbsp flax mealOne plumWater<br />Total Calories Burned: 2855<br />jog 45 min 425 <br />100 sit ups 150 <br />moderate weighttraining for 45 min 400 <br />normal daily activities 1500<br />sleep 380 <br />total calories burned 2855 <br />
  3. 3. Day - 2<br />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<br />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<br />Snack4 oz of trail mix (nuts, seeds, and raisins)<br />DinnerTwo slices of cheese pizza (250 grams or two New York-style slices)1½ C of tossed salad, served with 1 Tbsp dressingWater<br />Snack1 C of ice cream, topped with 1 Tbsp chocolate syrupOne peachWater<br />bike 45 min 490 <br />100 sit ups 150 <br />moderate weighttraining for 45 min 400<br />normal daily activities 1500<br />sleep 380<br />total calories burned 2920 <br />Total Caloric Intake: 2500<br />Total Calories Burned: 2920<br />
  4. 4. Day – 3 <br />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<br />Lunch1½ C minestrone soupFive whole-wheat crackers2 oz of cheese1 C of melon<br />Snack2 Tbsp of hummus6″ pita breadOne half of a cucumber, sliced <br />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<br />Snack3 C of popcorn, prepared with canola oil12 fl oz of tomato juice<br />run 45 min 690 <br />100 sit ups 150<br />moderate weighttraining for 45 min 400<br />normal daily activities 1500 <br />sleep 380 <br />total calories burned 3120 <br />Total Caloric Intake: 2500<br />Total Calories Burned: 3120<br />
  5. 5. Day – 4 <br />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<br />Lunch1½ C of macaroni and cheeseOne piece of fresh fruitSix Oreo cookiesWater<br />Snack<br />6 oz of fruited low-fat yogurt2 Tbsp of granola<br />Dinner1½ 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<br />Snack1 C of sorbetFour pineapple rings<br />Total Caloric Intake: 2500<br />Total Calories Burned: 2855<br /><ul><li>jog 45 min 425
  6. 6. 100 sit ups 150
  7. 7. moderate weighttraining for 45 min 400
  8. 8. normal daily activities 1500
  9. 9. sleep 380
  10. 10. total calories burned 2855 </li></li></ul><li>Day - 5<br /> BreakfastThree pancakes (4″ diameter)Two slices of bacon1 Tbsp of syrup1 tsp of butterCoffee with 1 Tbsp half-and-half and 1 tsp sugar<br />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<br />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<br />SnackOne 1-oz part-skim mozzarella string cheese snack10 whole-wheat crackers1 C of mixed berries<br />bike 45 min 490 <br />100 sit ups 150 <br />moderate weighttraining for 45 min 400<br />normal daily activities 1500<br />sleep 380 <br />total calories burned 2920 <br />Total Caloric Intake: 2500<br />Total Calories Burned: 2920<br />

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