2500 Calorie Meal Plan

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!

Why listen to me?

I’m a registered dietitian nutritionist with a Bachelor’s degree in human nutrition and extensive clinical weight loss experience. I produce evidence-based nutrition content through my blog (Noah’s Nutrition), podcast (Strength Phase Nutrition), and social media. I also run the Lean Blueprint Community.

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 

To get a better Idea of your protein targets you can use the Macros For Cutting resource. I you want to put on some muscle them check out the Macros For Building Muscle resource.

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.

Overview 

Day One 

Breakfast	Veggie Egg Scramble With Oats and Berries
Lunch	Turkey Club Wrap
Dinner	Sheet Pan Salmon and Veggies

Day Two 

Breakfast	PB & Banana & Strawberry Smoothie
Lunch	Chicken Quesadilla
Dinner	Teriyaki Chicken Stir-fry

Day Three 

Breakfast	Breakfast Burrito Bowl
Lunch	Greek Chicken and Rice Skillet
Dinner	Turkey Sweet Potato Chili

This meal plan was designed using Cronometer.

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Day One:

Meal	Name	Calories	Protein	Carbs	Fats	Fiber
Breakfast	Egg scramble	628	51 g	63 g	18 g	11 g
Snack	Greek yogurt	370	32 g	20 g	18 g	5 g
Lunch	High Protein Wrap	645	60 g	57 g	25 g	21 g
Snack	Garbonzo Beans	220	15 g	25 g	7 g	8 g
Dinner	Salmon and Veggies	602	42 g	70 g	19 g	11 g
Total	Day one	2465	200 g	234 g	86 g	56 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	Grams
Eggs	3 whole	NA
Egg Whites	NA	210 g
Spinach	1 cup	30 g
Tomato	1/4 cup	45 g
Onion	1/4 cup	48 g
Bell pepper	1/4 cup	37 g

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

Calories	Protein	Carbs	Fats	Fiber
628	51 g	63 g	18 g	11 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	Grams
Okios Pro Greek yogurt	¾ cup	170 g
Almond Sliced	1 oz	28 g
Fruit Cup	½ cup	62 g

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

Calories	Protein	Carbs	Fats	Fiber
370	32 g	20 g	18 g	5 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	Grams
Flax Seed Tortilla	1 whole	45 g
Turkey Bacon	2 slices	56 g
Turkey Breast	6 slices	165 g
Lettuce	2 slices	NA
Avocado	¼ of whole	34 g
Mayo	1 tbsp	NA
Mustard	1 tbsp	NA
Swiss cheese	1 slice	22 g
Banana	1 whole	NA
Almond	1 oz	28 g

Instructions

1. Simply assemble your wrap with the ingredients listed above and enjoy with a banana and a serving of almonds.

Nutrition Information

Calories	Protein	Carbs	Fats	Fiber
645	60 g	57 g	25 g	21 g

Snacks: 

Roasted Edamame & Cheese 

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

Ingredients

Ingredient	Volume	Grams
Roasted Garbonzo Beans	1.5 oz	43 g
Cheese Stick	1 oz	28 g

Instructions

1. Measure out your edamame and grab a cheese stick. It is as simple as that! 

Nutrition Information 

Calories	Protein	Carbs	Fats	Fiber
15 g	25 g	7 g	8 g	15 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	Grams
Salmon	5 oz	136 g
Green beans	½ cup	62 g
Broccoli	½ cup	78 g
Zucchini	½ cup	75 g
Olive Oil	½ tbsp	7 g
Salt and pepper	1 dash	NA
Honey	1 tbsp	22 g
Lemon	1 whole	NA

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

Calories	Protein	Carbs	Fats	Fiber
602	42 g	70 g	19 g	11 g

Day Two:

Meal	Name	Calories	Protein	Carbs	Fats	Fiber
Breakfast	Smoothie	664	53 g	67 g	23 g	12 g
Snack	Apples & PB	234	13 g	29 g	9 g	6 g
Lunch	Quesadilla	430	44 g	37 g	17 g	13 g
Snack	Hard Boiled Eggs	266	25 g	10 g	14 g	6 g
Dinner	Teriyaki Chicken	567	50 g	61 g	13 g	5 g
Total	Day Two	2466	198 g	251 g	85 g	48 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	Grams
Strawberries	1 cup	221 g
Banana	½ Medium	60 g
Oatmeal	2 tbsp	20 g
Chia seeds	1 tbsp	10 g
Peanut Butter	1 tbsp	16 g
Milk	¾ cup	NA
Greek yogurt	⅓ cup	61 g
Protein powder	1 Scoop	32 g

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 

Calories	Protein	Carbs	Fats	Fiber
664	53 g	67 g	23 g	12 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	Grams
Honey Crisp Apple	1 Medium	182 g
Almond Butter	1 tbsp	16 g
Cheese Stick	1 oz	28 g

Instructions

1. Slice apple and measure out one serving of almond butter. Serve with a cheese stick, and enjoy. 

Nutrition Information

Calories	Protein	Carbs	Fats	Fiber
234	13 g	29 g	9 g	6 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	Grams
Flax Seed Tortilla	1 whole	45 g
Shredded Cheese	2 slice	58 g
Shredded Chicken	3 oz	100 g
Potato	½ whole	100 g

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 

Calories	Protein	Carbs	Fats	Fiber
430	44 g	37 g	17 g	13 g

Snacks: 

Hard-Boiled Eggs with Roasted Edamame 

Ingredients

Ingredient	Volume	Grams
Hard Boiled Eggs	2 whole	88 g
Roasted Edamame	⅓ cup	30 g

Cooking Instructions

1. Start by boiling some water add eggs, and cook for 12 min.
2. Measure out ⅓ cup of edamame.

Nutrition Information

Calories	Protein	Carbs	Fats	Fiber
266	25 g	10 g	14 g	6 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	Grams
Low Sodium Soy Sauce	½ Cup	126 g
Honey	7 tbsp	140 g
Rice Vinegar	7.5 tbsp	111 g
Garlic Cloves	5	18 g
Ginger (Ground)	1 tsp	2 g
Cornstarch		15 g
Chicken thighs	16 oz	480 g
Broccoli Chopped	2 & ½	200 g
Edamame	⅓ cup	52 g
Pineapple	½ cup	112 g
Brown Rice	3 cups

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

Calories	Protein	Carbs	Fats	Fiber
567	50 g	61 g	13 g	5 g

Day Three:

Meal	Name	Calories	Protein	Carbs	Fats	Fiber
Breakfast	Burrito Bowl	591	48 g	48 g	23 g	11 g
Snack	PB&J	442	40	47 g	14 g	8 g
Lunch	Chicken Skillet	596	48 g	51 g	22 g	4 g
Snack	Cottage Cheese	223	11 g	47 g	1 g	3 g
Dinner	Turkey Chili	613	54 g	55 g	21 g	16 g
Total	Day one	2466	200 g	247 g	80 g	41 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	Grams
Ground turkey 97%	1 lb	330 g
Egg Whole	4	Na
Egg Whites		300 g
Shredded Cheddar Cheese	½ cup	56 g
Onion	1 whole	150 g
Red Bell Pepper	1 whole	150 g
White Potatoes	2 large	700 g
Olive Oil	1 tbsp	13.5 g
Salsa	8 oz

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

Calories	Protein	Carbs	Fats	Fiber
591	48 g	48 g	23 g	11 g

Snacks: 

Protein Sahe With a Peanut Butter and Jelly Sandwich  

Ingredients: 

Ingredient	Volume	Grams
FairLife Protein Shake	11 oz	340 ml
Peanut butter and jelly	1 tbsp	16 g
Jelly	1 tbsp	20 g
Bread	2 slices	56 g

Instructions:

1. Assemble PB&J and enjoy. 

Nutrition Information 

Calories	Protein	Carbs	Fats	Fiber
442	40	47 g	14 g	8 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	Grams
Ground Chicken 99% lean	1 & ¼ lb	560 g
Italian Seasoning	1 tbsp	3 g
White Rice	1 cup	195 g
White onion	1 large	150 g
Red Bell Pepper	1 large	150 g
Zucchini	1 large	200 g
Cherry Tomato	8 oz	226 g
Dill weed	1 oz	28 g
Reduced Fat Feta Cheese	1 cup	226 g
Olive Oil	1 tbsp	13.5 g

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  

Calories	Protein	Carbs	Fats	Fiber
596	48 g	51 g	22 g	4 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	Grams
Cottage Cheese	⅓ cup	75 g
Banana	Medium
Honey	1 tbsp	22 g

Instructions

1. Simply combine all ingredients in a bowl and enjoy. 

Nutrition Information 

Calories	Protein	Carbs	Fats	Fiber
223	11 g	47 g	1 g	3 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	Grams
Ground turkey 97% lean	2 lb	900 g
White onion	1 cup	200 g
Red Bell Pepper	1 large	150 g
Diced tomatoes	30 ounces	850 g
Red Kidney beans	15 oz	425 g
Black beans	15 oz	425 g
Corn	1 cup	164 g
Olive Oil	1 tbsp	13.5 g
Garlic	4 cloves	12 g
Sweet potato	1 cup	270 g

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 

Calories	Protein	Carbs	Fats	Fiber
613	54 g	55 g	21 g	16 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. 

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. 

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. 

Other meal plans and diet plans

Calorie deficit meal plans: 1300 calorie meal plan, 1400 calorie meal plan, 1500 calorie meal plan, 1600 calorie meal plan, 1700 calorie meal plan, 1800 calorie meal plan, 1900 calorie meal plan, 2000 calorie meal plan, 2100 calorie meal plan, 2200 calorie meal plan, 2300 calorie meal plan, No-cook meal plan, and Calorie Deficit Diet.

Calorie surplus meal plans: 2400 calorie meal plan, 2600 calorie meal plan, 2700 calorie meal plan, 3000 calorie meal plan, 3100 calorie meal plan, 3200 calorie meal plan, 3300 calorie meal plan, 3500 calorie meal plan and 7-day meal plan for muscle gain.