If you are an active adult woman or a sedentary adult man, a 2,500-calorie diet can help you maintain your weight. Although 2,500 calories is a generous number of calories, your diet should still consist primarily of healthy foods. You may allow yourself some discretionary calories that come from saturated fats, sugars, extra servings and alcohol -- but keep these to about 300 to 400 calories per day. Plan meals to include whole grains, vegetables, fruits, lean meats, unsaturated fats and low-fat dairy.
Approach
Divide the 2,500 calories up over three meals and three snacks to make taking in all the calories manageable. Eating multiple times during the day also provides your body with a constant stream of energy and gives you the opportunity to take in a variety of foods. If you gain or lose weight unintentionally on 2,500 calories, you should adjust your calorie intake.
Day 1
For breakfast, have two large eggs scrambled in 1 tsp. of olive oil. Serve with a whole-wheat bagel spread with 1 tbsp. fruit spread and a glass of 1 percent milk. At lunch, have a cup of tomato soup with a sandwich made with two slices of whole-grain bread, sliced tomatoes and 1 1/2 oz. melted Swiss cheese. Have an apple for dessert. At dinner, broil 5 oz. of chicken breast and have with 1 1/2 cups assorted steamed vegetables and 1 cup whole-wheat pasta topped with 1 tbsp. grated Parmesan cheese. Your three snacks can consist of a banana with 1 oz. toasted walnuts, 1 cup of plain yogurt with 1/4 cup granola and 1 cup sliced strawberries and an English muffin topped with 1 tbsp. peanut butter.
Day 2
Another breakfast option includes a 1/2 cup of dry oatmeal cooked with one chopped apple, 1 oz. toasted walnuts and 1 cup skim milk. For lunch, make 2 cups of whole-grain pasta and have with 1 cup marinara sauce, 1 cup steamed broccoli and 3 oz. ground turkey. At dinner, bake 4 oz. of salmon with a medium sweet potato and a large spinach salad topped with 2 tbsp. olive oil dressing, cucumbers, grape tomatoes and 1/2 oz. blue cheese. For your snacks, have two rye crisp crackers with 2 oz. deli turkey and sliced tomatoes; a glass of skim milk with two graham crackers; and a 1 oz. of almonds with a fresh peach.
Day 3
For breakfast, have 8 oz. of orange juice and make two whole-wheat toaster waffles and top with 2 tbsp. almond butter and 1 cup sliced strawberries. For lunch, fill a whole-wheat pita with 3 oz. deli turkey, one-quarter of an avocado, mustard and sprouts. Have 1 oz. of pretzels, carrot sticks and two plums on the side. At dinner, grill 4 oz. of sirloin steak and have with 1 cup mushrooms and bell pepper sauteed in 2 tsp. olive oil, two whole-wheat flour tortillas, 2 tbsp. low-fat sour cream and fresh salsa. Enjoy a glass of wine or have a piece of fruit for dessert. Make your first snack a bowl of O-shaped cereal with 1 cup skim milk. Have 1/4 cup hummus, sliced cucumber and 1 oz. of baked tortilla chips for your second snack. For your third snack, enjoy 1 cup of grapes and 8 oz. of low-fat yogurt.
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