2489 Calorie Meal Plan

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I tried and tested this ~2500-calorie meal plan (Dietitian Approved). Overall, I found it easy to shop and prepare for, and I liked all the meals. 

This week, we tried a new breakfast recipe: the Egg Whites and Oatmeal Recipe. At first, I was skeptical, microwaving egg withes (nah, gross), but I was pleasantly surprised.

Meal Plan Outline: 

  • Meal One: Egg White Oatmeal (High Protein)
  • Meal Two: Greek Yogurt Meal
  • Meal Three: Cheese, Broccoli, Rice & Ground Turkey
    • Pre-workout: Gatorade
    • Intra-workout: Gatorade
    • Post-work: Milk and Bran Flakes
  • Meal Four: Protein + Veggie + Baked Potatoes

Meal Plan

Meal One: (482 Calories) 

Meal Two: (462 Calories) 

  • 2 containers (5.3 oz) of Dannon Tripple Zero Greek Yogurt with 140 grams of frozen blueberries and 1 oz of almonds

Meal Three: (567 Calories) 

Pre-workout: (90 Calories) 

  • One serving of Gatorade powder (23 g) mixed with creatine monohydrate and 12 oz of water. 

Intra-workout: (90 Calories) 

  • Mix one serving of Gatorade powder (23 g) with 12 oz of water. 

Post-workout: (230 Calories) 

  • One cup of skim milk with one serving of Bran Flakes

Meal Four: 

  • 3 oz Salmon (Cooked) + 1 serving (3 oz) tilapia spinach (1 cup), zucchini (½ cup), carrots (½ cup), 150 grams of cooked/baked potatoes
  • Or chicken burgers on a whole wheat bun with light topping and low-fat cheese. Serving with a side of veggies and a portion of baked potatoes.
  • Or one and ½ servings of pan-seared pork chops with spinach (1 cup), zucchini (½ cup), carrots (½ cup), 150 grams of cooked/baked potatoes

Evening Snack: 

  • Popcorn, Sugar-free popsicles, Okio’s High Protein Drinks… I have a sweet tooth and like leaving some extra calories in the evening. In total I will shoot for about 2700 calories.

Nutrition

This meal plan contains about 2500 calories, 175 grams of protein, and 58 grams of fiber and meets about 97-99% of the nutritional requirements. 

It includes two servings of fruit, three servings of vegetables, four servings of low-fat dairy, nuts and seeds, and healthy fats.