This document provides a 5-day 2500 calorie meal plan, with breakfast, lunch, dinner and snack options outlined for each day. Each meal and snack listing includes portion sizes and specifics. The plan aims to provide a balanced mix of proteins, grains, fruits and vegetables while staying within the daily calorie goal.

1. 5 Day – 2500 Calorie Meal Plan

2. Day - 1
• Breakfast
1 cup (C) of fruit salad
One 5-ounce (oz) whole-wheat bagel
2 tablespoons (Tbsp) of cream cheese
Coffee with 1 Tbsp of half-and-half and 1 teaspoon (tsp) sugar
• Lunch
One peanut butter and jelly sandwich (two slices wheat bread with 2 Tbsp natural, chunky peanut
butter and 1 Tbsp all-fruit spread)
One large apple
1 oz of chips or pretzels
• Snack
Nature Valley® Granola Bar (two pieces)
One banana
• Dinner
5 oz of baked chicken
¾ C mashed potatoes
1 C broccoli
Water
• Snack
8 oz of low-fat yogurt (favorite flavor), topped with 1 Tbsp flax meal
One plum
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3. Day - 2
• Breakfast
One bacon, egg, and cheese sandwich on whole-wheat bread or toast
One pear
8 fluid (fl) oz of skim milk
Coffee with 1 Tbsp half-and-half and 1 tsp sugar
• Lunch
One 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 mustard
or
One Jared menu sandwich from Subway®
1 oz of baked tortilla chips
One medium apple
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• Snack
4 oz of trail mix (nuts, seeds, and raisins)
• Dinner
Two slices of cheese pizza (250 grams or two New York-style slices)
1½ C of tossed salad, served with 1 Tbsp dressing
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• Snack
1 C of ice cream, topped with 1 Tbsp chocolate syrup
One peach
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4. Day – 3
• Breakfast
1½ C of cooked oatmeal, topped with ¼ C slivered almonds and ½ C sliced strawberries
8 fl oz of skim milk, added to oatmeal and/or to drink
Coffee with 1 Tbsp half-and-half and 1 tsp sugar
• Lunch
1½ C minestrone soup
Five whole-wheat crackers
2 oz of cheese
1 C of melon
• Snack
2 Tbsp of hummus
6″ pita bread
One half of a cucumber, sliced
• Dinner
One 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 dressing
2 oz of French fries
• Snack
3 C of popcorn, prepared with canola oil
12 fl oz of tomato juice

5. Day – 4
• Breakfast
1½ C of bran flakes or similar cold, dry cereal, topped with 2 Tbsp chopped walnuts and 1 C fresh
blueberries
8 fl oz of skim milk
Coffee with 1 Tbsp half-and-half and 1 tsp sugar
• Lunch
1½ C of macaroni and cheese
One piece of fresh fruit
Six Oreo cookies
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• 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 rice
1 C of wonton or hot-and-sour soup
¼ C of fried noodles for soup or appetizer
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• Snack
1 C of sorbet
Four pineapple rings

6. Day - 5
• Breakfast
Three pancakes (4″ diameter)
Two slices of bacon
1 Tbsp of syrup
1 tsp of butter
Coffee with 1 Tbsp half-and-half and 1 tsp sugar
• Lunch
½ C tuna salad, prepared with 1 Tbsp mayonnaise
One 2-oz roll
1 C green salad, served with 1 Tbsp dressing
One medium orange
One Fiber One® Granola Bar
• Dinner
5 oz of baked salmon
1 C of sautéed zucchini, topped with 1 tsp butter
1½ C of wild rice, prepared with 1 Tbsp olive oil
½ C pudding, prepared with 2% milk (any flavor)
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• Snack
One 1-oz part-skim mozzarella string cheese snack
10 whole-wheat crackers
1 C of mixed berries