Qalzy - Blog
  • 20 Dec, 2023

  • By Qalzy Team

2500-Calorie Meal Plan: Recipes & Preparation

In today's fast-paced world, finding a healthy and balanced meal plan that fits our busy schedules can be a daunting task. However, if your goal is to maintain a healthy weight or shed/gain a few pounds, implementing a 2500-calorie meal plan could be the answer you've been looking for.

This carefully designed meal plan provides a delicious and nutritious way to achieve your weight goals without sacrificing taste or satisfaction. Join us as we explore the benefits of a 2500-calorie meal plan and learn how it can help you achieve a healthier lifestyle.

Breakfast: 600 -
Vegetable Omelette with Whole Grain Toast and Avocado

Ingredients

  • 2 large eggs
  • 1 tablespoon of milk
  • 1/4 cup chopped bell peppers
  • 2 tablespoons chopped onions
  • 1/4 cup chopped tomatoes
  • 1/4 cup chopped spinach
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 teaspoon olive oil
  • 1 slice whole grain bread
  • 1/2 ripe avocado

Instructions

  1. In a bowl, whisk together the eggs, milk, salt, and pepper until well combined.
  2. Heat olive oil in a non-stick skillet over medium heat.
  3. Add onions and bell peppers to the skillet and sauté until soft, about 3-4 minutes.
  4. Add the tomatoes and spinach and cook for another minute until the spinach wilts.
  5. Pour the egg mixture over the sautéed vegetables in the skillet.
  6. Cook the omelette without stirring for about 2-3 minutes or until it starts to set on the bottom.
  7. Carefully flip the omelette or fold it in half to cook the other side, cooking for another 2-3 minutes.
  8. While the omelette is cooking, toast the whole grain bread and slice the avocado.
  9. Serve the omelette warm with the whole grain toast and sliced avocado on the side.

Macros

Macro Amount
Calories 600 kcal
Protein 25 g
Carbohydrates 35 g
Dietary Fiber 10 g
Sugars 8 g
Fat 42 g
Saturated Fat 9 g
Monounsaturated Fat 21 g
Polyunsaturated Fat 5 g
Cholesterol 370 mg
Sodium 620 mg

Lunch: 900 -
Grilled Salmon Salad with Olive Oil Dressing and Quinoa

Ingredients

  • 2 salmon fillets (5 oz each)
  • 1 cup quinoa
  • 2 cups water
  • 4 cups mixed salad greens
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup kalamata olives, pitted and sliced
  • 1/4 cup red onion, thinly sliced
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

Instructions

  1. Preheat grill to medium-high heat.
  2. Rinse the quinoa under cold water until the water runs clear.
  3. In a medium saucepan, bring the quinoa and 2 cups of water to boil. Reduce heat to low, cover, and simmer for about 15 minutes or until quinoa is tender and water is absorbed.
  4. Season the salmon fillets with salt and pepper and place them on the grill. Grill for about 4 minutes per side or until the salmon is cooked through and easily flakes with a fork.
  5. In a small bowl, whisk together the olive oil, lemon juice, and a pinch of salt and pepper to create the dressing.
  6. In a large mixing bowl, toss the mixed salad greens, cherry tomatoes, kalamata olives, and red onion.
  7. Fluff the cooked quinoa with a fork and let it cool slightly before adding it to the salad greens. Toss to combine.
  8. Place the grilled salmon on top of the salad.
  9. Drizzle the olive oil dressing over the salad and grilled salmon.
  10. Serve immediately and enjoy your Grilled Salmon Salad with Olive Oil Dressing and Quinoa.

Macros

Nutrient Amount
Calories (kcal) 900
Protein (g) 50
Carbohydrates (g) 60
Fats (g) 45
Fiber (g) 10
Sugars (g) 5

Dinner: 1000 -
Beef Stir Fry with Brown Rice and Steamed Vegetables

Ingredients

  • 300g beef steak, thinly sliced
  • 2 cups brown rice, uncooked
  • 1 broccoli head, cut into florets
  • 2 carrots, peeled and sliced
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 2 tbsp soy sauce
  • 1 tbsp olive oil
  • 1 tbsp sesame oil
  • 2 garlic cloves, minced
  • 1 tsp ginger, grated
  • Salt and pepper to taste
  • 1 tbsp cornstarch (optional, for thickening)
  • Water for steaming vegetables

Instructions

  1. Cook brown rice according to package instructions. Set aside and keep warm.
  2. Prepare a steamer. Steam broccoli, carrots, and bell peppers until they are tender but still crisp, about 4-6 minutes. Remove from the steamer and set aside.
  3. Heat olive oil in a large skillet or wok over medium-high heat. Add beef and stir-fry until browned, about 2-3 minutes. Remove beef and set aside.
  4. In the same skillet, add sesame oil, garlic, and ginger. Sauté for about 30 seconds or until fragrant.
  5. Return the beef to the skillet and add the steamed vegetables.
  6. In a small bowl, whisk together soy sauce and cornstarch until smooth. Pour the mixture into the skillet and stir well to combine.
  7. Cook for an additional 2 minutes, or until the sauce has thickened. Season with salt and pepper to taste.
  8. Serve the beef stir fry over the warm brown rice.

Macros

Component Amount per Serving
Calories 1000 kcal
Protein 85 g
Carbohydrates 110 g
of which Dietary Fiber 10 g
Fats 22 g
of which Saturated 6 g
Sodium 1500 mg
Sugar 8 g