2,500 kcal Active Week
Higher-energy free sample plan for active adults. Free sample plan — no signup required.
~2500 kcal/day · Goal: maintenance
Monday · 2501 kcal
- Oatmeal with Banana and Peanut Butter — 499 kcal
- Greek Yogurt with Honey and Mixed Berries — 312 kcal
- Grilled Chicken Breast with Quinoa and Steamed Broccoli — 562 kcal
- Apple and Almonds — 343 kcal
- Salmon with Sweet Potato and Asparagus — 785 kcal
Tuesday · 2499 kcal
- Scrambled Eggs with Whole Wheat Toast and Orange — 499 kcal
- Cottage Cheese with Pineapple — 312 kcal
- Turkey Wrap with Spinach and Avocado — 562 kcal
- Carrots and Hummus — 343 kcal
- Beef Stir-Fry with Brown Rice and Mixed Vegetables — 783 kcal
Wednesday · 2498 kcal
- Smoothie Bowl with Mixed Berries, Spinach, and Chia Seeds — 504 kcal
- Hard-Boiled Eggs and Whole Wheat Crackers — 312 kcal
- Tuna Salad with Mixed Greens and Whole Wheat Bread — 562 kcal
- Trail Mix — 333 kcal
- Chicken Stir Fry with White Rice and Bell Peppers — 787 kcal
Thursday · 2500 kcal
- Whole Wheat Pancakes with Maple Syrup and Strawberries — 504 kcal
- Protein Shake with Banana — 312 kcal
- Shrimp Salad with Avocado and Brown Rice — 562 kcal
- Greek Yogurt and Granola — 343 kcal
- Pasta with Turkey Meatballs and Marinara Sauce — 779 kcal
Friday · 2497 kcal
- Bagel with Cream Cheese and Smoked Salmon — 499 kcal
- Mixed Nuts and Raisins — 312 kcal
- Chicken Caesar Salad with Whole Wheat Croutons — 562 kcal
- Banana and Peanut Butter — 343 kcal
- Beef Chili with Kidney Beans and Brown Rice — 781 kcal
Saturday · 2500 kcal
- French Toast with Blueberries and Maple Syrup — 504 kcal
- String Cheese and Grapes — 312 kcal
- Grilled Chicken Sandwich with Lettuce and Tomato — 562 kcal
- Oatmeal Energy Balls — 343 kcal
- Baked Cod with Mashed Potatoes and Green Beans — 779 kcal
Sunday · 2501 kcal
- Egg and Vegetable Omelette with Whole Wheat Toast — 504 kcal
- Peanut Butter Banana Toast — 312 kcal
- Grilled Turkey Burger with Sweet Potato Fries — 562 kcal
- Low-fat Cheese and Apple Slices — 343 kcal
- Pasta Primavera with Chicken — 780 kcal
Build grocery list for this plan
More free tools
Educational only — not medical advice. FreeNutri is free and supported by ads.