2,500 to 2,700 Calorie Diets
Including Example Menus

Example of 2500 Calorie Diet, 3 Meals, 2 Snacks

The 2500 Calorie Diet

The 2500 calorie daily diet is generally a good fit for individuals who embrace a very active lifestyle. They will walk about 12,000 steps per day - or perform activities which equal this amount of spent energy.

This amount of calories allows for ample meal planning and is quite generous where amounts of food and beverage are allowed.

Breakfast Menu, 600 Calories

For our first meal of the day we'll enjoy a large breakfast containing eggs, pancakes and lean protein choices.

Food Selection	Serving Size	Food Group Serving	Calories/kcals
scrambled egg	1 egg	1 protein	100
ham, lean	1 thin slice	1 protein	80
pancakes	2 pancakes	2 grains	200
margarine	1 serving	minimal fat allowance	40
berries	1 cup strawberries	1 fruit	50
whipped cream	2 servings	dairy food group	40
milk, skim	1 cup	1 dairy	90
TOTALS			600

Lunch Menu, 800 Calories

For lunch, a Mexican meal is on the menu. It's quite generous, holding a taco, an enchilada, rice and beans. The salad mixture and salsa can consist of numerous add-on's such as Pico de Gallo, jalapeno peppers, tomatoes, shredded lettuce and even a splash of grated cheese.

Food Selection	Serving Size	Food Group Serving	Calories/kcals
taco, beef	1 regular	1 protein, 1 grain, 1 veggie	150
enchilada, cheese	1 enchilada	1 grain, 1 dairy	200
Spanish rice	1 cup	1 grain	200
refried beans	1/2 cup	1 vegetable protein	100
salad mixture, salsa	1 serving	1 vegetable	60
skim milk	1 cup	1 dairy	90
TOTALS			800

Dinner Menu, 800 Calories

A hearty roast dinner is on today's dinner menu.

Food Selection	Serving Size	Food Group Serving	Calories/kcals
roast beef	3 ounces	1 protein	160
carrots, roasted	1 cup	1 vegetable	50
potatoes, roasted	1 cup	1 vegetable	150
bread, rolls	2 servings	2 grains	200
brown gravy	1 serving	minimal fat allowance	50
skim milk	1 cup	1 dairy	90
TOTALS			700

2 - 3 Snacks, Total 300 Calories

Food Selection	Serving Size	Food Group Serving	Calories/kcals
baked apple pie	1 serving	1 fruit, 1 grain	150
banana, raw	1 medium	1 fruit	100
melon, any variety	1 cup	1 fruit	50
TOTALS			300

Example of 2600 Calorie Diet, 3 Meals, 2 Snacks

The 2600 Calorie Diet

The 2600 calorie daily diet is most suited to individuals who live a highly active lifestyle, such as construction workers, dancers, martial arts instructors and weight lifters.

Breakfast Menu, 700 Calories

Breakfast for the 2600 calorie daily diet is extremely generous and offers a variety of potential foods for our menu. We'll start our day with all five food groups by enjoying an omelet stuffed with sauteed vegetables, low fat cheese and lean proteins.

The sauteed veggies include slices of mushroom, bell pepper and onion of all varieties.

Food Selection	Serving Size	Food Group Serving	Calories/kcals
eggs for omelet	2 white, 1 yolk	1 protein	125
ham, lean	1/4 cup	protein food group	45
sauteed vegetables	1 cup	1 vegetable	50
cheese, shredded, low fat	1 oz	1 dairy	50
margarine	1 serving	minimal fat allowance	40
buttermilk biscuit	1 large	2 grains	250
fruit preserves	1 serving	1 fruit	50
milk, skim	1 cup	1 dairy	90
TOTALS			700

Lunch Menu, 800 Calories

Let's enjoy a large cheeseburger for the noon meal of the day prepared with extra lean ground beef, reduced fat cheese, lots of vegetables and a large hamburger bun. We'll use mustard as our spread rather than the fattier, higher calorie Mayo.

Food Selection	Serving Size	Food Group Serving	Calories/kcals
cheeseburger	1 large	1 protein, 1 grain, 1 veggie	450
potatoes, baked wedges	1 small potato	1 vegetable	120
catsup for potatoes	1 serving	fruit food group, tomato based	10
side of BBQ beans	1/2 cup	1 vegetable protein	130
skim milk	1 cup	1 dairy	90
TOTALS			800

Dinner Menu, 800 Calories

Spaghetti and meatball are on tonight's dinner menu along with crusty, golden bread and a salad mix. The salad mixture contains shredded lettuce, shredded carrot, shredded cheese, slices of cucumber, chopped tomato and onion.

Food Selection	Serving Size	Food Group Serving	Calories/kcals
spaghetti, meat balls	1 serving	1 grain, 1 protein	340
bread, rolls	2 servings	2 grains	200
salad mixture	3 cups	3 vegetables	70
salad dressing	1 serving	minimal fat allowance	100
skim milk	1 cup	1 dairy	90
TOTALS			800

2 - 3 Snacks, Total 300 Calories

Food Selection	Serving Size	Food Group Serving	Calories/kcals
baked peach pie or cobbler	1 serving	1 fruit, 1 grain	150
apple, raw	1 medium to large	1 fruit	100
kiwi, raw	1 extra large	1 fruit	50
TOTALS			300

Example of 2700 Calorie Diet, 3 Meals, 2 Snacks

The 2700 Calorie Diet

The 2700 calorie daily diet is more suited to highly active individuals. If desk work is involved, the personal schedule might include a brisk game of racquetball or another highly active sport.

Breakfast Menu, 800 Calories

Breakfast is going to be very plentiful in all of the food groups excepting the vegetable food group. We'll make up for lost time during our lunch and dinner menus today. For breakfast, we'll enjoy a bagel sandwich.

Food Selection	Serving Size	Food Group Serving	Calories/kcals
bagel	1 large	2 grains	250
sausage patty, extra lean	1 patty	1 protein	100
cheese, reduced fat Cheddar	1 slice	1 dairy	100
egg, scrambled	1 egg	1 protein	110
margarine	1 serving	minimal fat allowance	40
100% fruit juice	1 serving	1 fruit	110
milk, skim	1 cup	1 dairy	90
TOTALS			800

Lunch Menu, 800 Calories

For our lunch meal we're going to enjoy two chili dogs with all the fixings, baked beans and a serving of baked chips. The baked chips might not be as delicious as the fried but they do taste good - and they save lots of unnecessary fat grams which add calories to our menu.

Food Selection	Serving Size	Food Group Serving	Calories/kcals
hot dog buns	2 buns	2 grains	220
chili, leanest possible	1 cup	1 protein	150
franks, extra lean	2 franks	2 protein	100
mustard, catsup, relish	1/2 cup	vegetable food group	50
cheese, shredded, low fat	1 oz	1 dairy	50
baked potato chips	1 serving	1 vegetable	140
skim milk	1 cup	1 dairy	90
TOTALS			800

Dinner Menu, 800 Calories

For our dinner meal of the day we're going to enjoy an Asian inspired menu containing steamed rice, chicken egg rolls and a few fortune cookies.

Food Selection	Serving Size	Food Group Serving	Calories/kcals
chicken egg rolls, white meat	3 egg rolls	3 grains, 1 protein, 1 vegetable	330
Asian sauce	2 servings	discretionary calories	50
steamed white rice	1 cup	1 grain	200
assorted raw vegetables	2 cups	2 vegetables	50
fortune cookies	1 serving	grain group	80
skim milk	1 cup	1 dairy	90
TOTALS			800

2 - 3 Snacks, Total 300 Calories

Food Selection	Serving Size	Food Group Serving	Calories/kcals
strawberry short cake	1 serving	1 fruit, 1 grain	150
mango, raw	1 small	1 fruit	100
peach, raw	1 medium	1 fruit	50
TOTALS			300