2500 Calorie Meal Plan

Feb 26 2020

2500 Calorie Meal Plan

Here is a simple to follow meal plan (2500 calories).

  Amount Item Protein Carbs Fats Calories
  1 cup Cold Cereal, FIBER ONE, Raisin Bran Clusters 2.86 46.86 1.21 171.00
  1 cup Low-Fat Milk, 1% 8.22 12.18 2.37 102.00
  12 ounces Coffee-w/caffeine 0.40 1.40 0.00 8.00
  1 tbps Cream, fluid, half and half 0.44 0.65 1.73 19.55
  2 each Orange- medium 2.20 34.80 0.00 138.00
  1 medium Peach- medium 0.60 9.70 0.10 37.00
  1 tsp Sugar-white (for coffee) 0.00 4.00 0.00 15.00
46.15 89.30 4.92 453.55
AM Snack
  1 each Banana-medium 1.20 26.70 0.60 105.00
  3 tbps Peanut Butter 12.00 10.50 24.45 285.00
13.20 37.20 25.05 390.00
  1 each Apple- medium with peel 0.30 21.10 0.00 81.00
  3 each Bread whole wheat slice 9.00 36.00 3.00 210.00
  1 ounce Cheddar, mild shredded, Kraft Lite Naturals 8.00 1.00 5.00 80.00
  0.1 cup Lettuce, iceberg, raw 0.06 0.11 0.01 0.66
  1 tsp Sugar - White 0.00 4.00 0.00 15.00
  12 fluid ounces Tea- prepared w/tap water 0.00 1.00 0.00 4.00
  2 ounce Turkey breast/white meat 17.00 0.00 0.40 76.50
  0.15 cup Mayo 0.32 8.42 11.77 137.37
34.67 71.64 20.18 604.53
PM Snack
  2 each Bread- slice rye 7 grain 10.00 72.00 4.00 180.00
  1 tbps Mayonnaise- Kraft Free, fat free 0.00 3.00 0.00 8.00
  0.5 cup Tuna solid in water 30.00 0.00 2.00 140.00
  1 medium Peach- medium 0.60 9.70 0.10 37.00
40.00 75.00 6.00 365.00
  4 oz Salmon 23.00 00.40 7.60 157.00
  1 cup Brown rice 5.00 50.00 1.80 216.00
  2 cup Milk-skim no fat 16.00 24.00 0.00 160.00
  1 large Salad-lrg. Garden w/tomato and onion 2.60 19.00 0.80 98.00
  4 tbps Honey mustard dressing, reduced calorie 0.59 18.00 6.00 124
47.19 111.40 16.20 755.00
  TOTAL 181.21 385.00 72.00 2568.00


After a back injury a few years ago I had put on a significant amount of weight.  Once my injury started to improve, I started working at diet and exercise, only to find my weight yo-yo to even higher levels.  I needed some consistent guidance and someone other than me to hold myself accountable to.  I met with a personal trainer in person but found that I didn’t have the time or availability to dedicate towards meeting in person each week. 

I have been very pleased with Matt’s service.  I can communicate with him via email and his website during weekends and evenings when I am available.  Matt has been great at showing me a diet and workout plan that I can work into my hectic life.  He has also helped me to find a good balance of cutting back calories but not so much that I yo-yo.  I also know that in my moments of weakness  with food that I will have to account to him for my  indiscretions; which has been enough motivation to save me from a poor choice more than once.  Thanks Matt! -- Jayson Forbes

Thank for taking my question and your help. I think that you are in the right business. I am now under 200 pounds. Starting to feel better than I have in years. My wife says I look better than ever but, she does not know Bob 10 years ago. Anyway, I continue to improve everyday. Appreciate your help, guidance and confidence in me. Trust me, confidence is a big one. The next amount will be more challenging because,  I will be in a place I have never been and I will need help to get it done.  Anyway, I am excited. On Sunday, I put on 36 inch jeans and I am down to 180 - 185 which is not where I need to be but I am now down 50 to 55 pounds -. this is awesome. Matt - thanks again for being real. Your continued confidence and support means more than you know --  - try being unemployed for 10 months and you might understand how support keeps you away form comfort foods. This accumulated weight loss is still a changing shape weight loss as far as I am  concerned.  My update for 2010 - hopefully I will be talking to you the next time as a member.  Let's lose 90 - 100 pounds. -- Bob K

Noticed increased arm / chest muscle size and strength continue to work out with dumbbells, exercise bands. Weight loss after almost 3 months is 30 lbs. I've not wanted to weigh myself all too much because I know I've been losing fat, building muscle...I didn't want to get to caught up in the up and down weight thing. Definitely motivated! -- Louis D

I have managed to lose over 10 pounds in the short time since I've started, but far from 100!!! Tangible changes... My wife said I'm looking good this morning as she passed by me while I was shaving. That was a nice thing, dare I say a nice change. I'm feeling better, I don't fear the scale anymore! Moreover, I welcome stepping on it and if it goes up, I don't let it get me down. I'm feeling more in control of my diet which is a big plus. Albeit I'm not using the Nutrition tool the way I should, it has got me on the right track. I actually worked out TWICE yesterday. Once in the morning and then again in the evening and much to my surprise, my 7 year old daughter jumped in and said it was fun (was using a recorded Slim in 6 DVD that my wife had...was the first time I used it but if my daughter enjoys it, then I find that a simple pleasure in itself...will see how long that lasts with her :) I put on a cycling shirt I haven't worn in a long time and wore it to the gym; something I didn't want to do before (my gut still bulges, but hey, seeing that spurs me on). Daughter said my belly is shrinking (coming from a 2nd grader still made me smile). Going an extra notch in on the belt. Still plugging along. I may have to buy a new belt since I'm down to my last notch on two of my belts! -- Geoff S 

Last weigh in I was ***. Today I am ***.*. I weighed myself on 2 different scales and kept getting the same weight so I assume it's accurate. Perhaps last weeks gain was a combination of different factors. I don't think a 6 pound weight loss in a week is possible so there must have been something up last weekend as I have stuck to my calorie plan and made accurate measurements of calorie and nutrition intake. But I'll sure take what the scale says! I actually have a pair of jeans that I wore last night that were sliding off my butt. I purchased them about a month ago and now I don't think I can wear them again without a belt. -- Joe P

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