Here's a 7-day sample week with three meals and a snack a day, averaging 2,515 Calories. Build your own day below, or jump to the full week.
Eggs Baked in Avocado 1 serving
Very Berry Cottage Cheese 1 serving
Fuel Up Green Spinach and Ginger Smoothie 2 smoothie
Chicken Celery Sticks 1 serving
Avocado 1 avocado
This 2550 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 2,515 Calories, with 178g protein, 95g fat and 262g carbs (including 54g of fiber). Protein is high for a general plan, at 28% of Calories.
Peaches & Almond Butter on Toast 1
serving
Mocha Berry Almond Smoothie 1
serving
Lettuce Cucumber Walnut Salad 1
serving
Spicy Chicken Soup 1
serving
Greek Yogurt and Berry Parfait 1
serving
Protein Power Oats 1
serving
Red Eye Protein Parfait 1
serving
Carrots with Hummus ½
serving
Simple Spaghetti and Meat Sauce 1
serving
Avocado lettuce wrap 2
wraps
Peach Protein Smoothie 1
shake
Peanut Butter and Banana Toast 1
serving
Green Bean Healthy Tuna Salad 3
serving Spicy Chicken Soup 1
serving Greek Yogurt and Berry Parfait 1
serving
Peanut Butter and Peach Toast 1
serving
Simple Lemon Pepper Tuna 1
serving
Waldorf-ish Salad 1
serving
Baked Pistachio Crusted Tilapia 1 ½
serving
Simple Avocado and Cranberry Salad 1
serving
Blackberry Yogurt Parfait 1
serving
Tomato and Hummus on Rye 1 ½
sandwich
Protein-boosted Yogurt 1
serving Spicy Chicken Soup 1
serving Greek Yogurt and Berry Parfait 1
serving
Oatmeal banana protein shake 1
shake
Cinnamon Toast 1
slice
Grown-Up PB&J Toast 1
servings Green Bean Healthy Tuna Salad 3
serving
Chicken Wraps 1
rollup Waldorf-ish Salad 1
serving Blackberry Yogurt Parfait 1
serving Peaches & Almond Butter on Toast 1
serving
Cucumber Boats with Spicy Hummus ½
servings Spicy Chicken Soup 1
serving Greek Yogurt and Berry Parfait 1
servingHow many Calories you need depends on your age, sex, size and how active you are. Here's what 2,550 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 2,550 Calories a day |
|---|---|---|
| Woman, 35, 5'5", 150 lb, desk job | 1,650 | About 900 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 660 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 440 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
