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2500 Calorie Meal Plan

2500 calorie meal plan.

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Are you looking for a way to pack in the protein? This high-protein meal plan will help you do just that. With 200 grams of protein, 237 grams of carbohydrates, and 83 grams of dietary fat, this 2500-calorie meal plan provides all the nutrients you need to stay energized and nourished throughout the day. 

Plus, with recipes that include salmon, chicken, quinoa, and broccoli, you’ll enjoy delicious and healthy meals all day long. 

So what are you waiting for? Start planning your next 2500-calorie meal prep today!

About the 2500-calorie meal plan:

With this meal plan, you’ll have three daily meals breakfast, lunch, and dinner. You’ll also get two snacks per day that are higher in protein and calories.

Calories 

The total energy (calories) that this 2500-calorie meal plan provides comes from each macronutrient, protein, fat, and carbohydrate. The percentage of calories coming from each macronutrient is: 

  • 32% of the calories come from protein 
  • 29% of the calorie come from dietary fats 
  • 39 % of the calories come from carbohydrates 

Protein 

Each sample meal plan provides ~200 grams of protein. Each meal provides about 60 grams of protein, and each snack provides about 25 grams. 

  • 32% of the calories come from protein 
  • 800 calories come from protein 
  • 200 grams of protein 

Carbohydrate  

This 2500-calorie meal plan has 39 % of calories from carbohydrates, giving you about 244 grams of carbohydrates per day. Each meal is designed to fulfill 40 – 60 grams of carbohydrates. 

  • 39% of the calories come from carbohydrates 
  • 975 calories come from carbohydrates  
  • 245 grams of carbohydrates  

Dietary Fat 

At 83 grams of dietary fat, the 2500-calorie meal plan provides 745 calories or 29 % of it comes from fat.

  • 29% of the calories are from dietary fat 
  • 747 calories come from carbohydrates  
  • 83 grams of carbohydrates  

Fiber

With ingredients like flax seed tortillas, black beans, fresh fruit, and vegetables, this 2500-calorie meal plan provides 41 – 56 grams of fiber

Grocery shopping 

This 2500-calorie meal plan is designed to make your life easier in two ways. First, all recipes come with a table that lists every ingredient. This makes it easy to find and make a grocery list. Simply copy the ingredients from the recipe into your grocery list.

The second feature is that each ingredient includes a link to its listing on Amazon Fresh Grocery. That way, you can easily add whichever ingredients you need to your next order.

We participate in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Overview 

Day One 

BreakfastVeggie Egg Scramble With Oats and Berries
LunchTurkey Club Wrap
DinnerSheet Pan Salmon and Veggies

Day Two 

BreakfastPB & Banana & Strawberry Smoothie
LunchChicken Quesadilla 
DinnerTeriyaki Chicken Stir-fry 

Day Three 

BreakfastBreakfast Burrito Bowl 
LunchGreek Chicken and Rice Skillet
DinnerTurkey Sweet Potato Chili

Day One:

MealNameCaloriesProteinCarbsFatsFiber 
BreakfastEgg scramble62851 g63 g18 g11 g
Snack Greek yogurt37032 g20 g18 g5 g
Lunch High Protein Wrap64560 g57 g25 g21 g
SnackGarbonzo Beans22015 g25 g7 g8 g
Dinner Salmon and Veggies60242 g70 g19 g11 g
Total Day one 2465200 g234 g86 g56 g

Breakfast: 

Veggie and egg scramble with oats and berries

Start your day off right with this recipe for a veggie and egg scramble with oats and berries. This recipe is packed with protein and fiber to satisfy you all morning.

Ingredients:
Ingredient Volume GramsLink
Eggs3 wholeNAAmazon Link
Egg WhitesNA210 g Amazon Link 
Spinach1 cup 30 gAmazon Link 
Tomato1/4 cup45 gAmazon Link
Onion1/4 cup48 gAmazon Link
Bell pepper1/4 cup37 gAmazon Link
Cooking Instructions
  1. To make the scramble, start by sautéing onion, bell pepper, and spinach in a tablespoon of oil. 
  2. Add in diced tomatoes and cook until soft. 
  3. Crack three whole eggs and egg whites into the pan and scramble until cooked. 
  4. Finally, cook 1/2 cup of oats for 90 seconds to 3 minutes or until oats are tender. 
  5. Plate the scramble and top the oatmeal with fresh blueberries and enjoy!
Nutrition Information
CaloriesProteinCarbsFatsFiber 
62851 g63 g18 g11 g

Snacks

Greek yogurt parfait

This Greek yogurt parfait is one of my favorite snacks. It’s nutritious and filling, and it tastes great. Plus, by using Okios Pro Greek yogurt, you can get 20 grams of protein in every 3/4 cup serving.

Ingredients
Ingredient Volume GramsLink
Okios Pro Greek yogurt¾ cup 170 gAmazon Link 
Almond Sliced1 oz28 g Amazon Link
Fruit Cup½ cup 62 gAmazon Link 
Instructions
  1. The only things you need to do are add the almonds and fruit cup to the container of greek yogurt. I would advise drinking or draining the water before doing so, however.
Nutrition Information
CaloriesProteinCarbsFatsFiber 
37032 g20 g18 g5 g

Lunch:

High Protein Turkey Club wrap

The High Protein Turkey Club wrap is perfect for those who want an easy, nutritious lunch option that fits their hectic lifestyle.

Ingredients
Ingredient Volume GramsLink
Flax Seed Tortilla1 whole45 gAmazon Link
Turkey Bacon2 slices56 gAmazon Link 
Turkey Breast6 slices165 gAmazon Link
Lettuce2 slicesNAAmazon Link 
Avocado¼ of whole 34 gAmazon Link 
Mayo1 tbspAmazon Link 
Mustard1 tbspAmazon Link 
Swiss cheese1 slice22 gAmazon Link 
Banana1 whole Amazon Link 
Almond1 oz28 g Amazon Link 
Instructions
  1. Simply assemble your wrap with the ingredients listed above and enjoy with a banana and a serving of almonds.
Nutrition Information
CaloriesProteinCarbsFatsFiber 
64560 g57 g25 g21 g

Snacks: 

Roasted Edamame & Cheese 

This edamame and cheese is the perfect on-the-go high protein snack. 

Ingredients

Ingredient Volume GramsLink
Roasted Garbonzo Beans1.5 oz43 gAmazon Link 
Cheese Stick1 oz28 gAmazon Link
Instructions
  1. Measure out your edamame and grab a cheese stick. It is as simple as that! 
Nutrition Information 
CaloriesProteinCarbsFatsFiber 
15 g25 g7 g8 g15 g

Dinner: 

Sheet Pan Salmon and Veggies

This sheet pan salmon recipe is versatile and easily adaptable to whatever you have on hand. It’s also perfect for meal prep! If you want to make this recipe ahead of time, simply cook the salmon and veggies, then store them in an airtight container in the fridge. When you’re ready to eat, simply reheat and enjoy.

Ingredients:
Ingredient Volume GramsLink
Salmon5 oz 136 gAmazon Link
Green beans½ cup62 gAmazon Link
Broccoli½ cup 78 g Amazon Link
Zucchini½ cup75 g Amazon Link
Olive Oil½ tbsp 7 gAmazon Link
Salt and pepper1 dash NAAmazon Link
Honey1 tbsp22 g Amazon Link
Lemon1 whole NAAmazon Link
Cooking Instructions:
  1. Start by preheating your oven to 400 degrees Fahrenheit. While the oven is preheating, prepare your salmon by covering it with olive oil, honey, and lemon and seasoning it with salt and pepper. Set the salmon aside.
  2. Next, wash and chop your veggies into bite-sized pieces.
  3. I used green beans, broccoli, and zucchini for this recipe, but feel free to use whatever you have. Once the veggies are chopped, toss them with olive oil.
  4. Spread the vegetables onto a baking sheet lined with parchment paper, leaving enough space for the salmon. Place the baking sheet in the oven and bake for 20-25 minutes until the vegetables are tender and the salmon is cooked.
  5. Remove from the oven and squeeze fresh lemon juice over everything before serving. Enjoy!
Nutrition Information
CaloriesProteinCarbsFatsFiber 
60242 g70 g19 g11 g

Day Two:

MealNameCaloriesProteinCarbsFatsFiber 
BreakfastSmoothie66453 g67 g23 g12 g
Snack Apples & PB 23413 g29 g9 g6 g
Lunch Quesadilla 43044 g37 g17 g13 g
SnackHard Boiled Eggs 26625 g10 g14 g6 g 
Dinner Teriyaki Chicken56750 g61 g13 g5 g
Total Day Two2466198 g251 g85 g48 g

Breakfast:

PB & Banana & Strawberry Smoothie

Looking for a delicious and high-calorie breakfast recipe? Try this peanut butter and jelly smoothie! It’s packed with protein and flavor, and it’s sure to start your day off right. Here is the ingredient that you’ll need:

Ingredients:
Ingredient Volume GramsLink
Strawberries1 cup 221 gAmazon Link
Banana½ Medium60 gAmazon Link
Oatmeal2 tbsp 20 gAmazon Link
Chia seeds1 tbsp 10 gAmazon Link
Peanut Butter1 tbsp 16 gAmazon Link
Milk¾ cup NAAmazon Link
Greek yogurt⅓ cup 61 gAmazon Link
Protein powder1 Scoop 32 gLink
Cooking Instructions
  1. Blend all ingredients together until smooth. If you’re using a fresh banana, you may want to add a few ice cubes to ensure your smoothie is frosty. Enjoy immediately!
Nutrition Information 
CaloriesProteinCarbsFatsFiber 
66453 g67 g23 g12 g

Snacks: 

Sliced apples with almond butter and cheese 

This classic apple with almond butter and string cheese is the perfect high-protein snack! Here are the ingredients you will need: 

Ingredients
Ingredient Volume GramsLink
Honey Crisp Apple 1 Medium 182 g Amazon Link
Almond Butter 1 tbsp 16 gAmazon Link
Cheese Stick 1 oz 28 g Amazon Link
Instructions
  1. Slice apple and measure out one serving of almond butter. Serve with a cheese stick, and enjoy. 
Nutrition Information
CaloriesProteinCarbsFatsFiber 
23413 g29 g9 g6 g

Lunch:

Chicken & Potato Quesadilla 

This recipe for the Lunch Chicken and Potato Quesadilla is high in protein and delicious. The ingredients include a Flax Seed Tortilla, Shredded three cheese blend, Shredded chicken breast, and Boiled potatoes

Ingredients
Ingredient Volume GramsLink
Flax Seed Tortilla1 whole45 gAmazon Link
Shredded Cheese 2 slice 58 gAmazon Link
Shredded Chicken 3 oz 100 gAmazon Link
Potato½ whole 100 g Amazon Link
Instructions
  1. To make this recipe, first preheat your oven to 350 degrees F. 
  2. Then, lay the Flax Seed Tortilla on a baking sheet. 
  3. Next, add the shredded cheese and chicken to the tortilla.
  4. Finally, top with boiled potatoes. Bake in the oven for 10-12 minutes until the cheese is melted and bubbly. 
  5. Enjoy!
Nutrition Information 
CaloriesProteinCarbsFatsFiber 
43044 g37 g17 g13 g

Snacks: 

Hard-Boiled Eggs with Roasted Edamame 

Ingredients
Ingredient Volume GramsLink
Hard Boiled Eggs 2 whole 88 gAmazon Link
Roasted Edamame ⅓ cup30 g Amazon Link
Cooking Instructions
  1. Start by boiling some water add eggs and cook for 12 min. (Link has pre-cooked eggs)
  2. Measure out ⅓ cup of edamame.
Nutrition Information
CaloriesProteinCarbsFatsFiber 
26625 g10 g14 g6 g 

Dinner: 

Teriyaki Chicken Stir-fry

This chicken teriyaki stir fry is a quick high protein option that can be used as a dinner or a lunch. 

Ingredients
Ingredient Volume GramsLink
Low Sodium Soy Sauce½ Cup126 g Amazon Link
Honey 7 tbsp 140 g Amazon Link
Rice Vinegar 7.5 tbsp 111 g Amazon Link
Garlic Cloves518 gAmazon Link
Ginger (Ground)1 tsp 2 gAmazon Link
Cornstarch 15 gAmazon Link
Chicken thighs16 oz480 gAmazon Link
Broccoli Chopped 2 & ½ 200 gAmazon Link
Edamame ⅓ cup 52 g Amazon Link
Pineapple ½ cup 112 g Amazon Link
Brown Rice 3 cups Amazon Link
Cooking Instructions
  1. In a small bowl, whisk together all of the ingredients for the sauce: low-sodium soy sauce, honey, rice vinegar, garlic cloves, ginger, and cornstarch. 
  2. Cut the chicken into bite-sized pieces and add them to the sauce. Let it marinate for at least 15 minutes. 
  3. In a large skillet or wok, stir-fry the chicken and broccoli in oil over high heat until the chicken is cooked through and the broccoli is tender-crisp. 
  4. Add the edamame and pineapple chunks and cook for a few more minutes until everything is heated through. Serve with brown rice. 
  5. Enjoy!
Nutrition Information
CaloriesProteinCarbsFatsFiber 
56750 g61 g13 g5 g

Day #3: 

MealNameCaloriesProteinCarbsFatsFiber 
BreakfastBurrito Bowl59148 g48 g23 g11 g
Snack PB&J4424047 g14 g8 g
Lunch Chicken Skillet59648 g51 g22 g4 g
SnackCottage Cheese22311 g47 g1 g3 g
Dinner Turkey Chili61354 g55 g21 g16 g
Total Day one 2466200 g247 g80 g41 g

Breakfast:

Breakfast Burrito Bowl 

Start your day off right with this recipe for a Breakfast Burrito Bowl! This recipe is packed with protein and fiber to help keep you feeling full and energized all morning. Plus, it’s easy to make ahead of time, so you can grab and go on busy mornings.

Ingredients: 
Ingredient Volume GramsLink
Ground turkey 97%1 lb330 gAmazon Link 
Egg Whole Na Amazon Link 
Egg Whites300 g Amazon Link 
Shredded Cheddar Cheese ½ cup 56 gAmazon Link
Onion 1 whole 150 g Amazon Link
Red Bell Pepper 1 whole 150 g Amazon Link
White Potatoes 2 large 700 gAmazon Link
Olive Oil 1 tbsp 13.5 gAmazon Link
Salsa 8 oz Amazon Link 
Cooking Instructions
  1. Simply cook the ground turkey, eggs, and potatoes ahead of time, then add in the shredded cheese, bell pepper, onion, and salsa just before serving.
  2. Enjoy as is, or add a dollop of plain yogurt or hot sauce for extra flavor. bon appetit!
Nutrition Information
CaloriesProteinCarbsFatsFiber 
59148 g48 g23 g11 g

Snacks: 

Protein Sahe With a Peanut Butter and Jelly Sandwich  

Ingredients: 
Ingredient Volume GramsLink
FairLife Protein Shake 11 oz 340 mlAmazon Link
Peanut butter and jelly 1 tbsp 16 gAmazon Link
Jelly 1 tbsp 20 gAmazon Link
Bread 2 slices56 gAmazon Link
Instructions:
  1. Assemble PB&J and enjoy. 
Nutrition Information 
CaloriesProteinCarbsFatsFiber 
4424047 g14 g8 g

Lunch:

Greek Chicken and Rice Skillet

This recipe for Greek Chicken and Rice Skillet is a quick and healthy weeknight meal. The chicken is cooked in a skillet with olive oil and Greek spices. The rice is then cooked in the same skillet, absorbing all the delicious flavors. The result is a hearty and satisfying meal packed with protein and nutrients.

Ingredients:  
Ingredient Volume GramsLink
Ground Chicken 99% lean1 & ¼ lb560 gAmazon Link
Italian Seasoning1 tbsp3 gAmazon Link
White Rice1 cup 195 gAmazon Link
White onion1 large 150 g Amazon Link
Red Bell Pepper1 large 150 gAmazon Link
Zucchini1 large 200 gAmazon Link
Cherry Tomato 8 oz 226 gAmazon Link
Dill weed1 oz 28 g Amazon Link
Reduced Fat Feta Cheese1 cup226 g Amazon Link
Olive Oil 1 tbsp 13.5 g Amazon Link
Cooking Instructions
  1. In a large skillet heat olive oil over medium heat. 
  2. Dice the chicken breast, season it, and add it to the skillet. Cook for a few minutes before adding the vegetables. 
  3. Sauté the vegetables and cook the chicken for 3-5 mins. 
  4. Add the rice and chicken broth Bring the mixture to a boil, then reduce the heat and simmer until the rice is cooked through.
  5. Finally, top with crumbled feta cheese and fresh dill weed.
  6. Enjoy!
Nutrition Information  
CaloriesProteinCarbsFatsFiber 
59648 g51 g22 g4 g

Snacks

Cottage Cheese Banana & Honey 

This simple Cottage cheese banana and honey is a quick snack that is loaded with protein! I know that not everyone is the biggest fan of cottage cheese. There are plenty of other macro-friendly snacks out there! 

Ingredients
Ingredient Volume GramsLink
Cottage Cheese ⅓ cup 75 g Amazon Link
Banana Medium Amazon Link
Honey 1 tbsp Amazon Link
Instructions
  1. Simply combine all ingredients in a bowl and enjoy. 
Nutrition Information 
CaloriesProteinCarbsFatsFiber 
22311 g47 g1 g3 g

Dinner: 

Turkey Sweet Potato Chili

Crock pot dinners are the best! You can prep it, set it and forget it. This Turkey Chili is a simple crock pot dinner that is loaded with protein and fiber! 

Ingredients
Ingredient Volume GramsLink
Ground turkey 97% lean2 lb900 gAmazon Link 
White onion1 cup 200 gAmazon Link
Red Bell Pepper1 large 150 g Amazon Link
Diced tomatoes30 ounces 850 gAmazon Link
Red Kidney beans15 oz 425 gAmazon Link
Black beans15 oz425 gAmazon Link
Corn1 cup 164 gAmazon Link
Olive Oil13.5 g Amazon Link
Garlic4 cloves 12 gAmazon Link
Sweet potato1 cup 270 g Amazon Link
Cooking Instructions
  1. Start by preparing your vegetable then drain and rinse the kidney beans, black beans, and corn.
  2. Heat a pan on the stovetop to medium heat. Add olive oil, onions, and garlic. Sauté.
  3. Add ground turkey and lightly brown each side. 
  4. Once ground turkey is 70% cooked, add all ingredients to a large crockpot and cook on low for 4-6 hours. 
Nutrition Information 
CaloriesProteinCarbsFatsFiber 
61354 g55 g21 g16 g

Frequently Asked Questions: 

Is eating 2500 calories a day healthy?

The short answer is yes. Eating healthy means that you are getting all of the required nutrients through your diet. This includes calories, vitamins, minerals, antioxidants, micronutrients, and fiber. 

How much weight will I gain eating 2500 calories a day?

Any individual’s weight gain/loss by eating 2500 calories depends on factors like age, body size, and activity level. For this reason, if you want to gain weight, speak with a registered dietitian about how many calories you should eat. 

Is 2500 calories enough to cut?

For the most part, the only group that will have success cutting weight at 2500 calories per day are men ages 13-50 years that are physically active. For anyone not in this group, 2500 calories will not be enough to cut.  

Conclusion

If you’re looking for a 2500-calorie meal plan, look no further! We’ve gone through three variations of a 2500-calorie meal plan, each with delicious and nutritious breakfasts, lunches, dinners, and snacks.

Plus, each recipe includes a detailed breakdown of the calories and macronutrients, so you can be sure you meeting your energy needs. Each ingredient links to Amazon Fresh, so you can efficiently grocery shop. 

Thank you for reading the 2500-calorie meal plan! If you looking for a lower-calorie meal plan, be sure to check out the 1500-calorie, 1600-calorie, 1700-calorie 1800-calorie, 1900-calorie, 2000 calories, and 2200-calorie meal plans. If you think that you need a higher-calorie meal plan, check out the 2700-calorie meal plan. 

Disclaimer

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here. 

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