2,500 Calorie Menu Plan

2500 calorie menu plan large

The following menu plan is designed for a 2,500 calorie diet.

The plan is a full two day menu divided into menu A and B complete with cooking insturctions.

Menu Plan A

Breakfast Mid Afternoon Meal

Bran Flakes and Peach

  • ½ cup bran flakes
  • 1 cup 1% milk
  • 1 medium peach
  • 1 whole wheat toast
  • 1 tbsp peanut butter 

Cottage Cheese and Peaches

  • 3/4 cup 1% cottage cheese
  • ½ can (4oz) can peaches- sliced
  • 1 English muffin
  • 1 tbsp peanut butter 
Mid Morning Meal Dinner

Strawberries and Yogurt

  • ½ cup strawberries
  • ½ cup low fat yogurt
  • 1 scoop (2oz) vanilla protein powder
  • 1 cup 1% milk ½ cup orange juice 

Chicken Teriyaki

  • 4 oz skinless chicken breasts
  • 1/3 cup low sodium teriyaki sauce
  • 1/3 cup orange juice
  • 1 tsp cornstarch
  • 1/3 tsp ginger
  • ½ tbsp extra virgin olive oil
  • 1 ½ cup small broccoli florets
  • 1 can (8 ounces) sliced water chestnuts
  • 1/4 cup rice (cooked) 
Lunch Evening Snack

Peach Chicken and Rice

  • 2 oz skinless chicken breast
  • ½ can sliced peaches
  • ½ tsp of cornstarch
  • ½ tsp peeled and grated ginger
  • 1/4 tsp salt
  • 1/4 cup water chestnuts
  • ½ cup rice (uncooked)
  • ½ cup snow peas
  • ½ tsp extra virgin olive oil  

Power Drink

  • 1 scoop protein powder (2oz)
  • 1 cup orange juice
  • 1 medium banana
  • 1 cup 1% milk ½ tbsp honey 

Cooking Instructions:

Peach Chicken and Rice

Cook rice according to package directions. In a medium skillet, heat oil over medium high heat. Add chicken and cook, turning to brown evenly, until tender, usually 8-12 minutes. Remove from skillet and keep warm.

Meanwhile, drain peaches reserving juice. If necessary, add water to the juices to equal 1/4 cup. Stir in cornstarch, ginger, and salt. Add to the skillet and cook and stir over medium heat until thickened and bubbly, about 10 minutes. Cook and stir in the peaches and water chestnuts and heat through. On a plate, arrange the rice, snow peas, and chicken. Spoon sauce over the chicken and serve.

Power Drink

Mix all ingredients in blender.

Chicken Teriyaki

Cut chicken breasts into 1 1/4" pieces; set aside. In a small mixing bowl, combine teriyaki sauce, orange juice, cornstarch, and ginger; set aside. In a large skillet, heat oil over high heat. Add the chicken pieces and stir fry until they are lightly browned, about 3-7 minutes. Using a slotted spoon, transfer the chicken to a bowl, leaving the drippings in the skillet.

Reduce the heat to moderate. Add broccoli to the skillet and stir fry for 3-5 minutes. Stir the teriyaki mixture and pour it into the skillet with the broccoli. Cook the mixture, stirring constantly, until it is thickened and bubbly, about 2-4 minutes. Add water chestnuts and the cooked chicken. Continue cooking until heated through, serve over cooked rice.

Menu Plan B

Breakfast Mid Afternoon Meal

Yogurt and Bagel

  • 1 sliced peach
  • ½ cup low fat yogurt
  • 1 scoop (2 oz) vanilla protein powder
  • 1/4 cup blue berries
  • ½ whole wheat bagel
  • 1 tbsp light cream cheese  

Cottage Cheese and Peaches

  • 3/4 cup 1% cottage cheese
  • ½ can (4 oz) sliced peaches
  • 1 English muffin
  • 1 tbsp peanut butter 
Mid Morning Meal Dinner

Strawberries and Yogurt

  • ½ cup strawberries
  • ½ cup low fat yogurt
  • 1 scoop (2oz) vanilla protein powder
  • 1 cup 1% milk
  • ½ cup orange juice  

Spaghetti

  • 2 oz lean beef
  • 1 oz spaghetti
  • 1 slice whole wheat bread
  • 1/4 cup pasta sauce
  • 1/4 onion- sliced
  • ½ cup mushrooms
  • 1 tsp light margarine
Lunch Evening Snack

Salmon Sandwich

  • ½ can salmon
  • 2 tbsp light mayonnaise
  • 1 tsp horseradish
  • 2 green onions-chopped
  • 1 tbsp toasted pecan-chopped
  • Dash of parsley
  • 2 slices whole wheat toast 

Power Drink

  • 1 scoop protein powder (2oz)
  • 1 cup orange juice
  • 1 medium banana
  • 1 cup 1% milk
  • ½ tbsp honey 

Cooking Instructions:

Salmon Sandwich

In a bowl, flake salmon, remove skin. Mash bones with salmon. Stir in mayonnaise, horseradish, onion, pecans and parsley. Serve on whole wheat bread.

Strawberries and Yogurt

Mix yogurt, protein powder and strawberries in a bowl. Serve with milk and orange juice.

Power Drink

Mix all ingredients in a blender.

To view this menu in pdf format, please click here

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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