2500 Calorie Meal Plan

Ingredients

• Egg (2 large)

Instructions

Ingredients

• Turkey Bacon (3 slice)

Instructions

1. Place a non-stick frying pan on stovetop and set to medium heat.
2. Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.

Ingredients

• Post Raisin Bran Cereal (75 g)
• Skim Milk (1.25 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Mango (156.25 g)

Instructions

1. Remove the peel and pit the slice and enjoy

Ingredients

• Olive Oil (0.5 tsp)
• Sour cream (2 tbsp)
• Red Wine Vinegar (1 tsp)
• Romaine Lettuce (1 cup shredded)
• Corn (50 g)
• Tomatoes (5 cherry)
• Chicken Thigh (100 g)
• Avocados (0.5 cup, cubes)
• Corn Taco Shell (1 shell)

Instructions

1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.

Ingredients

• Rice (1.25 cup, cooked)

Instructions

1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Let sit for 5 minutes before serving.

Ingredients

• Asparagus (63.75 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Pork Chop (156.25 g)

Instructions

1. Preheat oven to 400 degrees fahrenheit
2. Season porkchop to personal preference
3. Place in dish and cook for twenty minutes

Ingredients

• Sweet Potato (156.25 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Carrots (85 g)

Instructions

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Clementines (2 fruit)

Instructions

1. Peel and enjoy.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Hummus (3 tbsp)

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Egg (2 large)

Instructions

Ingredients

• Turkey Bacon (3 slice)

Instructions

1. Place a non-stick frying pan on stovetop and set to medium heat.
2. Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.

Ingredients

• Post Raisin Bran Cereal (75 g)
• Skim Milk (1.25 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Mango (93.75 g)

Instructions

1. Remove the peel and pit the slice and enjoy

Ingredients

• Beef Top Loin Steak (187.5 g)
• Canola Oil (1.25 tsp)

Instructions

1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
5. Remove from oven and let stand for 10 minutes.

Ingredients

• Rice (1.25 cup, cooked)

Instructions

1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Let sit for 5 minutes before serving.

Ingredients

• Carrots (106.25 g)

Instructions

Ingredients

• Snow Pea (Peas in Pod) (75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Olive oil (1.25 tablespoon)
• Yellow Onion (65 g)
• Garlic (1.25 clove)
• Ground Beef (5 oz)
• Salt (1.25 dash)
• Chili Powder (0.63 tsp)
• Cumin (0.31 tsp, whole)
• Red Kidney Beans (0.31 cup)
• Canned Tomatoes (0.31 cup)
• Basil (0.63 tsp, leaves)

Instructions

1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
3. Add salt, chilli powder, cumin; stir another 10 seconds.
4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
5. Spoon chili into bowl and enjoy!

Ingredients

• Sweet Potato (156.25 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Brussels Sprouts (106.25 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Tomatoes (125 g)

Instructions

1. Wash before eating.

Ingredients

• Low Fat Vanilla Greek Yogurt (112.5 g)

Instructions

1. Enjoy

Ingredients

• Berries (106.25 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Blackberries (125 g)

Instructions

1. Wash berries with warm water before eating

Ingredients

• Skim Milk (312.5 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Honeydew Melon (175 g)

Instructions

1. Wash and dry whole melon
2. Cut both ends off, stand melon on one of cut ends, and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Post Raisin Bran Cereal (75 g)
• Skim Milk (1.25 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Cottage Cheese (1.25 cup (not packed))

Instructions

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Olive Oil (0.5 tsp)
• Sour cream (2 tbsp)
• Red Wine Vinegar (1 tsp)
• Romaine Lettuce (1 cup shredded)
• Corn (50 g)
• Tomatoes (5 cherry)
• Chicken Thigh (100 g)
• Avocados (0.5 cup, cubes)
• Corn Taco Shell (1 shell)

Instructions

1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.

Ingredients

• Rice (0.75 cup, cooked)

Instructions

1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Let sit for 5 minutes before serving.

Ingredients

• Asparagus (106.25 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Deli Turkey Breast (3 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

Instructions

1. Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slize.
2. Lay four slices of turkey breast on one slice of bread. Place the other slice of bread on top, cut in half, and enjoy.

Ingredients

• Spinach (45 g)
• Strawberries (15 g)
• Onions (7.5 g)
• Walnuts (11.25 g)
• Vinaigrette (0.75 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Red Peppers (63.75 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.

Ingredients

• Strawberries (150 g)
• Banana (75 g)
• Skim Milk (125 g)
• Low Fat Vanilla Greek Yogurt (125 g)

Instructions

1. Combine all ingredients in blender and blend until smooth.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Dried Cranberries (40 g)

Instructions

1. Eat out of package as a snack or add as a topping to any salad.

Ingredients

• Low Fat Vanilla Greek Yogurt (150 g)

Instructions

Ingredients

• Pineapple (150 g)

Instructions

1. Slice and serve!

Ingredients

• Watermelon (175 g)

Instructions

1. Wash and dry whole watermelon
2. Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Egg (1 large)
• Bacon (2 slice cooked)
• Cheese (1 slice)
• English Muffin (1 muffin)

Instructions

1. Cook egg and bacon as desired, and toast the english muffin.
2. Assemble the sandwich and enjoy.

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Beef Top Loin Steak (187.5 g)
• Canola Oil (1.25 tsp)

Instructions

1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
5. Remove from oven and let stand for 10 minutes.

Ingredients

• Rice (1.25 cup, cooked)

Instructions

1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Let sit for 5 minutes before serving.

Ingredients

• Carrots (106.25 g)

Instructions

Ingredients

• Snow Pea (Peas in Pod) (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Chicken Breast (56.25 g)
• Corn (56.25 g)
• Tomatoes (56.25 g)
• Avocados (75 g)
• Onions (11.25 g)
• Romaine Lettuce (37.5 g)
• Vinaigrette (15 g)

Instructions

1. In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
2. Drizzle vinaigrette and toss the salad.
3. Slice or chop grilled chicken breasts, and add it on top of the salad

Ingredients

• Margarine (0.94 tsp)
• Russet Potatoes (93.75 g)

Instructions

1. Heat oven to 450°F. Line a large baking sheet with foil.
2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
3. Bake for 25 minutes.
4. Remove from oven, and brush with butter.
5. Bake for an additional 20 minutes. Or until the potato is soft.

Ingredients

• Brussels Sprouts (85 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Strawberries (150 g)
• Banana (75 g)
• Skim Milk (125 g)
• Low Fat Vanilla Greek Yogurt (125 g)

Instructions

1. Combine all ingredients in blender and blend until smooth.

Ingredients

• Low Fat Vanilla Greek Yogurt (150 g)

Instructions

1. Enjoy

Ingredients

• Mango (125 g)

Instructions

1. Remove the peel and pit the slice and enjoy

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Clementines (2 fruit)

Instructions

1. Peel and enjoy.

Ingredients

• Post Raisin Bran Cereal (75 g)
• Skim Milk (1.25 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Cottage Cheese (0.75 cup (not packed))

Instructions

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Beef Top Loin Steak (112.5 g)
• Canola Oil (0.75 tsp)

Instructions

1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
5. Remove from oven and let stand for 10 minutes.

Ingredients

• Rice (1.25 cup, cooked)

Instructions

1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Let sit for 5 minutes before serving.

Ingredients

• Carrots (63.75 g)

Instructions

Ingredients

• Snow Pea (Peas in Pod) (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Olive Oil (0.5 tsp)
• Sour cream (2 tbsp)
• Red Wine Vinegar (1 tsp)
• Romaine Lettuce (1 cup shredded)
• Corn (50 g)
• Tomatoes (5 cherry)
• Chicken Thigh (100 g)
• Avocados (0.5 cup, cubes)
• Corn Taco Shell (1 shell)

Instructions

1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.

Ingredients

• Deli Sliced Chicken Breast (4 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

Instructions

1. Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
2. Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.

Ingredients

• Red Peppers (106.25 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Tomatoes (125 g)

Instructions

1. Wash before eating.

Ingredients

• Mixed Nuts (22.5 g)

Instructions

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Pineapple (112.5 g)

Instructions

1. Slice and serve!

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Clementines (2 fruit)

Instructions

1. Peel and enjoy.

Ingredients

• Hard-Boiled Egg (1 large)
• Asparagus (7 spear, medium (5-1/4" to 7" long))

Instructions

1. Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
2. Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
3. Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.

Ingredients

• Ham (87.5 g)

Instructions

Ingredients

• Cottage Cheese (1.25 cup (not packed))

Instructions

Ingredients

• Mango (156.25 g)

Instructions

1. Remove the peel and pit the slice and enjoy

Ingredients

• Olive Oil (0.5 tsp)
• Sour cream (2 tbsp)
• Red Wine Vinegar (1 tsp)
• Romaine Lettuce (1 cup shredded)
• Corn (50 g)
• Tomatoes (5 cherry)
• Chicken Thigh (100 g)
• Avocados (0.5 cup, cubes)
• Corn Taco Shell (1 shell)

Instructions

1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.

Ingredients

• Rice (1.25 cup, cooked)

Instructions

1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Let sit for 5 minutes before serving.

Ingredients

• Asparagus (106.25 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Rice (197.5 g)
• Frozen Mixed Vegetables (150 g)
• Shrimp (106.25 g)
• Canola Oil (1.25 tsp)
• Teriyaki sauce (3.75 tbsp)

Instructions

1. Cook rice to serve with the stir fry, and thaw shrimp if frozen.
2. Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
3. Cover the pan again until finished.
4. Serve on rice.

Ingredients

• Green Peas (125 g)

Instructions

1. Add peas and a small amount of water into a medium saucepan.
2. Simmer until most of the water has evaporated.
3. Strain and serve!

Ingredients

• Carrots (85 g)

Instructions

1. Add carrots into large pot of boiling salted water.
2. Cook carrots for ten minutes or until tender.

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Clementines (2 fruit)

Instructions

1. Peel and enjoy.

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Pineapple (150 g)

Instructions

1. Slice and serve!

Ingredients

• Post Raisin Bran Cereal (75 g)
• Skim Milk (1.25 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Cottage Cheese (1.25 cup (not packed))

Instructions

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Olive oil (1 tablespoon)
• Yellow Onion (52 g)
• Garlic (1 clove)
• Ground Beef (4 oz)
• Salt (1 dash)
• Chili Powder (0.5 tsp)
• Cumin (0.25 tsp, whole)
• Red Kidney Beans (0.25 cup)
• Canned Tomatoes (0.25 cup)
• Basil (0.5 tsp, leaves)

Instructions

1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
3. Add salt, chilli powder, cumin; stir another 10 seconds.
4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
5. Spoon chili into bowl and enjoy!

Ingredients

• Broccoli (175 g)

Instructions

1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Rice (158 g)
• Frozen Mixed Vegetables (120 g)
• Chicken Breast (85 g)
• Teriyaki sauce (3 tbsp)
• Canola Oil (1 tsp)

Instructions

1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
2. Heat oil in frying pan, and add frozen vegetables.
3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.

Ingredients

• Kale (30 g)
• Broccoli (30 g)
• Onions (10 g)
• Poppyseed Salad Dressing (2 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Corn (125 g)

Instructions

1. Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
2. Cook in the microwave for 5 minutes.
3. Carefully remove paper towel, and enjoy!

Ingredients

• Carrots (85 g)

Instructions

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Pineapple (150 g)

Instructions

1. Slice and serve!

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Clementines (2 fruit)

Instructions

1. Peel and enjoy.