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.
Table of Contents
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
- To make the scramble, start by sautéing onion, bell pepper, and spinach in a tablespoon of oil.
- Add in diced tomatoes and cook until soft.
- Crack three whole eggs and egg whites into the pan and scramble until cooked.
- Finally, cook 1/2 cup of oats for 90 seconds to 3 minutes or until oats are tender.
- 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
- 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
- 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
- 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:
- 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.
- Next, wash and chop your veggies into bite-sized pieces.
- 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.
- 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.
- 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
- 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
- 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
- To make this recipe, first preheat your oven to 350 degrees F.
- Then, lay the Flax Seed Tortilla on a baking sheet.
- Next, add the shredded cheese and chicken to the tortilla.
- Finally, top with boiled potatoes. Bake in the oven for 10-12 minutes until the cheese is melted and bubbly.
- 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
- Start by boiling some water add eggs, and cook for 12 min.
- 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
- 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.
- Cut the chicken into bite-sized pieces and add them to the sauce. Let it marinate for at least 15 minutes.
- 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.
- Add the edamame and pineapple chunks and cook for a few more minutes until everything is heated through. Serve with brown rice.
- 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
- 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.
- 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:
- 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
- In a large skillet heat olive oil over medium heat.
- Dice the chicken breast, season it, and add it to the skillet. Cook for a few minutes before adding the vegetables.
- Sauté the vegetables and cook the chicken for 3-5 mins.
- Add the rice and chicken broth Bring the mixture to a boil, then reduce the heat and simmer until the rice is cooked through.
- Finally, top with crumbled feta cheese and fresh dill weed.
- 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
- 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
- Start by preparing your vegetable then drain and rinse the kidney beans, black beans, and corn.
- Heat a pan on the stovetop to medium heat. Add olive oil, onions, and garlic. Sauté.
- Add ground turkey and lightly brown each side.
- 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.

Noah earned his degree in Human Nutrition – Dietitics through Metropolitan State University in 2015, he completed his dietetic internship in 2016 and obtained the registered dietitian nutritionist (RDN) credential in 2017.
Throughout his career in nutrition, Noah has coached hundreds of clients in a range of industries to lose weight, build muscle and live healthier lives.
Noah specializes in helping people develop lifelong habits and skills that lead to a long and productive healthy life. Noah aims to provide evidence-based nutrition information through blogging, video, podcasting, and coaching.