5 day – 2500 calorie meal plan

5 Day – 2500 Calorie Meal Plan,[object Object]

Day - 1,[object Object],Total Caloric Intake: 2500,[object Object],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,[object Object],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,[object Object],SnackNature Valley® Granola Bar (two pieces)One banana,[object Object],Dinner5 oz of baked chicken¾ C mashed potatoes1 C broccoliWater,[object Object],Snack8 oz of low-fat yogurt (favorite flavor), topped with 1 Tbsp flax mealOne plumWater,[object Object],Total Calories Burned: 2855,[object Object],jog 45 min 425 ,[object Object],100 sit ups 150 ,[object Object],moderate weighttraining for 45 min 400 ,[object Object],normal daily activities 1500,[object Object],sleep 380 ,[object Object],total calories burned 2855 ,[object Object]

Day - 2,[object Object],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,[object Object],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,[object Object],Snack4 oz of trail mix (nuts, seeds, and raisins),[object Object],DinnerTwo slices of cheese pizza (250 grams or two New York-style slices)1½ C of tossed salad, served with 1 Tbsp dressingWater,[object Object],Snack1 C of ice cream, topped with 1 Tbsp chocolate syrupOne peachWater,[object Object],bike 45 min 490 ,[object Object],100 sit ups 150 ,[object Object],moderate weighttraining for 45 min 400,[object Object],normal daily activities 1500,[object Object],sleep 380,[object Object],total calories burned 2920 ,[object Object],Total Caloric Intake: 2500,[object Object],Total Calories Burned: 2920,[object Object]

Day – 3 ,[object Object],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,[object Object],Lunch1½ C minestrone soupFive whole-wheat crackers2 oz of cheese1 C of melon,[object Object],Snack2 Tbsp of hummus6″ pita breadOne half of a cucumber, sliced ,[object Object],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,[object Object],Snack3 C of popcorn, prepared with canola oil12 fl oz of tomato juice,[object Object],run 45 min 690 ,[object Object],100 sit ups 150,[object Object],moderate weighttraining for 45 min 400,[object Object],normal daily activities 1500 ,[object Object],sleep 380 ,[object Object],total calories burned 3120 ,[object Object],Total Caloric Intake: 2500,[object Object],Total Calories Burned: 3120,[object Object]

Day – 4 ,[object Object],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,[object Object],Lunch1½ C of macaroni and cheeseOne piece of fresh fruitSix Oreo cookiesWater,[object Object],Snack,[object Object],6 oz of fruited low-fat yogurt2 Tbsp of granola,[object Object],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,[object Object],Snack1 C of sorbetFour pineapple rings,[object Object],Total Caloric Intake: 2500,[object Object],Total Calories Burned: 2855,[object Object],[object Object]

5 day – 2500 calorie meal plan

5 day – 2500 calorie meal plan

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5 day – 2500 calorie meal plan