Meal Plan: 2500 Calories a Day

By Ivan Nikolov

Meal plan with calorie cycling…

Total daily calories: 2500 calories

Low-calorie days… Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Daily protein intake: 184gr.

Daily carbohydrate intake: 267 gr.

Daily fat intake: 64 gr.

High-calorie days… Sunday

Daily protein intake: 252gr.

Daily carbohydrate intake: 365 gr.

Daily fat intake: 87 gr.

 

Meal Plan

Upon waking: 20gr. Whey protein 1 scoop

Meal # 1
8:00AM

EGG,WHITE, FRESH, (MEASURED RAW) 1 cup (214 gr)
PEARS,RAW 4.73 oz (134 gr)
CEREALS,OATS,REGULAR,QUICK,INSTANT,UNENRICHED,COOKED W/WATER 1.25 cup (288 gr)
FLAXSEED OIL 3 tsp (13 gr)

Total calories: 475

Meal # 2
10:30AM

CHEESE,COTTAGE,LOWFAT,1% MILKFAT 0.75 cup (188 gr
BLUEBERRIES,RAW 1 cup (133 gr)
OAT BRAN,COOKED 1.25 cup (253 gr)
ALMONDS,DRY ROASTED,W/SALT 2 tbsp (24 gr)

Total calories: 475

Meal # 3
1:00PM

TURKEY,FRYER-ROASTERS,BREAST,MEAT ONLY,COOKED,ROASTED 2.73 oz (77 gr)
BROCCOLI,RAW 1.25 cup (121 gr)
BARLEY,PEARLED,COOKED 1.25 cup (161 gr)
OIL,OLIVE,SALAD OR COOKING 1 tbsp (14 gr)

Total calories: 475

Meal # 4
3:30PM

CHEESE,COTTAGE,LOWFAT,1% MILKFAT 0.75 cup (188 gr)
GRAPES,RED OR GREEN (EURO TYPE,SUCH AS THOMPSON SEEDLESS),RAW 0.75 cup (107 gr)
CEREALS,OATS,REGULAR,QUICK,INSTANT,UNENRICHED,COOKED W/WATER 1.25 cup (268 gr)
ALMOND BUTTER,PLAIN,WO/SALT 2 tbsp (17 gr)

Total calories: 475

Meal # 5
6:00PM

WHEY PROTEIN ISOLATE 0.5 cup (30 gr)
BANANAS,RAW 0.75 cup (185 gr)

Total calories: 297

This is your post-workout shake in w/o days

Meal # 6
8.30PM

TUNA,LT,CANNED IN WATER,DRAINED SOLIDS 0.75 cup (107 gr)
LETTUCE,GREEN LEAF,RAW 1 cup

Total calories: 178

Carry-Out Snack Recipe – Banana Protein Bread

Makes: 6 servings

Ingredients:

Apple sauce (unsweetened): 2.75 cup
Oats, old fashioned: 13.75 tbsp
Banana, raw: 2.75 small
Egg Whites: 10 egg whites
Whey protein powder, vanilla: 5 scoops
Udo’s choice oil blend: 3 tbsp
Stevia: 2.75 tbsp
Baking powder: 2.75 tsp
Baking soda: 2.75 tsp

Cooking directions:

Combine all the ingredients and blend in a blender for 1 minute or use a food processor if your mixture turns out to be larger in quantity. Alternatively you can blend a half of the ingredients, pour in a large bowl, blend the other half and mix with the first half in the bowl. If necessary add water to the mixture. The consistency should be that of a smoothie. Preheat oven to 330 F (165 C). Spray a baking pan with non-stick spray. Pour the mixture in the pan. Bake for 25min. Check with a tooth pick if the breads are ready. When ready, leave the pan out to cool down completely. Cut into 6 equal pieces, wrap individually in aluminum foil and keep in the refrigerator.

 

Meal Plan – High-Calorie Day (Sunday)

Upon waking: 20gr. Whey protein 1 scoop

Meal # 1
8:00AM

EGG,WHOLE,FRESH (MEASURED RAW) 0.75 cup (185 gr)
APPLES,RAW,WITH SKIN 1.25 cup (151 gr)
CEREALS,CREAM OF WHEAT,MIX’N EAT,PLAIN,PREPARED W/WATER 0.75 cup (207 gr)
FLAXSEED OIL 1 tsp (5 gr)

Total calories: 601

 

Meal # 2
10:30AM

CHEESE,COTTAGE,LOWFAT,1% MILKFAT 0.75 cup (188 gr)
APRICOTS,RAW 1.25 cup (174 gr)
OAT BRAN,COOKED 1.25 cup (253 gr)
ALMONDS,DRY ROASTED,W/SALT 2 tbsp (23 gr)

Total calories: 601

 

Meal # 3
1:00PM

BEEF,TOP SIRLOIN,LEAN,0 FAT, COOKED, BROILED 2.71 oz (77 gr)
TOMATOES,RED,RIPE,RAW,YEAR ROUND AVERAGE 2 cup (204 gr)
BARLEY,PEARLED,COOKED 1.25 cup (161 gr)
CASHEW NUTS,DRY ROASTED,WO/SALT 0.52 oz (15 gr)

Total calories: 601

 

Meal # 4
3:30PM

CHEESE,COTTAGE,LOWFAT,1% MILKFAT 0.75 cup (188 gr)
BANANAS,RAW 1 cup (85 gr)
CEREALS,OATS,REGULAR,QUICK,INSTANT,UNENRICHED,COOKED W/WATER 1.25 cup (268 gr)
PEANUT BUTTER,SMOOTH STYLE,W/SALT 3 tbsp (24 gr)

Total calories: 601

 

Meal # 5
6:00PM

CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,COOKED,ROASTED 0.5 cup (75 gr)
LETTUCE,GREEN LEAF,RAW 8.25 cup (287 gr)
RICE,BROWN,LONG-GRAIN,COOKED 1.25 cup (198 gr)
OIL,OLIVE,SALAD OR COOKING 1 tsp (5 gr)

Total calories: 601

 

Meal # 6
8.30PM

TUNA,WHITE,CANNED IN WATER,DRAINED SOLIDS 4.09 oz (116 gr)
LETTUCE,GREEN LEAF,RAW 1 cup

Total calories: 244

Carry-Out Snack Recipe – Protein Pancakes

Makes: 2 servings

Ingredients:

Oats, instant: 16.5 tbsp
Cottage cheese, fat-free: 10 tbsp
Egg Whites: 7.5 egg whites
Ground flax seeds: 3 tbsp
Stevia: 2.75 tsp

Cooking directions:

Combine all the ingredients and blend in a blender or use an electrical mixer. Add water if necessary. The consistency should be that of a regular pancake mix. Spray a frying pan with non-stick oil. Pour a half of the mixture for the first pancake and the other half for the second. If the carbohydrates or proteins in each of your meal are higher values you might need to prepare 4 pancakes. In this case 2 pancakes will represent one serving.

Grocery List (for one day of the week only Mo. through Sat.)

EGG,WHITE, FRESH, (MEASURED RAW) 1 cup (214 gr)
PEARS,RAW 4.73 oz (134 gr)
CEREALS,OATS,REGULAR,QUICK,INSTANT,
UNENRICHED,COOKED W/WATER
2.5 cup (556 gr)
FLAXSEED OIL 3 tsp (13 gr)
ALMONDS,DRY ROASTED,W/SALT 2 tbsp (24 gr)
OAT BRAN,COOKED 1.25 cup (253 gr)
BLUEBERRIES,RAW 1 cup (133 gr)
CHEESE,COTTAGE,LOWFAT,1% MILKFAT 1.5 cup (376 gr)
OIL,OLIVE,SALAD OR COOKING 1 tbsp (14 gr)
TURKEY,FRYER-ROASTERS,BREAST,MEAT ONLY,COOKED,ROASTED 2.73 oz (77 gr)
BROCCOLI,RAW 1.25 cup (121 gr)
BARLEY,PEARLED,COOKED 1.25 cup (161 gr)
ALMOND BUTTER,PLAIN,WO/SALT 2 tbsp (17 gr)
GRAPES,RED OR GREEN (EURO TYPE,SUCH AS THOMPSON SEEDLESS),RAW 0.75 cup (107 gr)
BANANAS,RAW 0.75 cup (185 gr)
WHEY PROTEIN ISOLATE 0.5 cup (30 gr)
TUNA,LT,CANNED IN WATER,DRAINED SOLIDS 0.75 cup (107 gr)
LETTUCE,GREEN LEAF,RAW 1 cup

Carry Out Ingredients

Apple sauce (unsweetened) 3.75 cup
Oats, old fashioned 18.75 tbsp
Banana, raw 3.75 small
Egg Whites 14 egg whites
Whey protein powder, vanilla 7 scoops
Udo’s choice oil blend 3 tbsp
Stevia 3.75 tbsp
Baking powder 1 tsp
Baking soda 1 tsp

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