Here's a 7-day sample week with three meals and a snack a day, averaging 2,529 Calories. Build your own day below, or jump to the full week.
Gordon Ramsay's Scrambled Eggs 1 serving
Toast with Pear, Cottage Cheese, and Honey 2 servings
Quick Avocado Tuna Sandwich 1 serving
Banana Coconut Green Smoothie 1 serving
Herb and Lemon Fish 2 servings
Cucumber and Poppy Seed Salad 1 serving
This 2540 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 2,529 Calories, with 174g protein, 95g fat and 260g carbs (including 43g of fiber). Protein is high for a general plan, at 28% of Calories.
Protein Power Oats 2
serving
Oatmeal banana protein shake 1
shake
Chopped Salad 1
serving
Mediterranean Wrap 1
serving
Carrots ½
cup
Yogurt Peanut Butter Dip & Apples 1
serving
Cucumber Salad ½
serving
Simple Spaghetti and Meat Sauce 1
serving
Edamame Sesame Bowl 1
serving
Blackberry Yogurt Parfait 1
serving
Peanut Butter Protein Oats 1
serving
Southwestern Salad with Black Beans 1 ½
salad
Protein-boosted Yogurt 1
serving Mediterranean Wrap 1
serving Carrots 1
cup Yogurt Peanut Butter Dip & Apples 1
serving
Peach and Blueberry Parfait 1 ½
serving
Seared Sesame-Crusted Tuna 1 ½
serving
Quick Black Beans and Rice ½
serving
Peach Protein Smoothie 1
shake Protein Power Oats 2
serving
White Bean & Artichoke Toast 1
serving
Green Bean Healthy Tuna Salad 3
serving Simple Spaghetti and Meat Sauce 1
serving Edamame Sesame Bowl 1
serving Blackberry Yogurt Parfait 1
serving Peach and Blueberry Parfait 1 ½
serving Seared Sesame-Crusted Tuna 1
serving Quick Black Beans and Rice 1
serving
Yogurt with Avocado & Basil 1
serving Protein Power Oats 2
serving Oatmeal banana protein shake 1
shake
Lebanese Fresh Thyme Tomato Salad 1
serving Simple Spaghetti and Meat Sauce 1
serving Edamame Sesame Bowl 1
serving Yogurt Peanut Butter Dip & Apples 1
servingHow many Calories you need depends on your age, sex, size and how active you are. Here's what 2,540 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.
| Example person | Maintenance Calories | At 2,540 Calories a day |
|---|---|---|
| Woman, 35, 5'5", 150 lb, desk job | 1,650 | About 890 Calories over maintenance, or roughly 1.8 lb gained a week. That's faster than most people want to gain. |
| Same woman, works out 3 to 4 times a week | 1,890 | About 650 Calories over maintenance, or roughly 1.3 lb gained a week. That's faster than most people want to gain. |
| Man, 35, 5'10", 180 lb, desk job | 2,110 | About 430 Calories over maintenance, or roughly 0.9 lb gained a week. |
| Same man, works out 3 to 4 times a week | 2,420 | Close to maintenance, so weight should stay about the same. |
These are estimates, and everyone's different. Treat them as a starting point, and adjust based on how your weight changes over a few weeks.
Want a little less or more? See the 2500 Calorie Meal Plan or the 2600 Calorie Meal Plan.
2550 Calorie Keto Meal Plan 50g net carbs a day or less, about 8% of Calories
2550 Calorie Vegan Meal Plan Plants only, no animal products
2550 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2550 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2550 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2550 Calorie Low Carb Meal Plan 159g carbs a day or less, 25% of Calories
2550 Calorie Low Fat Meal Plan 85g fat a day or less, 30% of Calories
2550 Calorie High Protein Meal Plan At least 192g protein a day, 30% of Calories
2550 Calorie Gluten Free Meal Plan Every meal free of gluten
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more
