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.

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.


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 


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.


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  


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.


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

This meal plan was designed using Cronometer.

Are you finding it hard to manage your nutritional intake? As a dietitian, I’ve found Cronometer to be an invaluable tool. This app tracks more than 60 nutrients with precision and ease. Join the millions of users who have transformed their dietary habits with Cronometer and start reaching your nutrition goals. Signup now for FREE!

Day One:

2500 calorie meal plan
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


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.

Ingredient Volume Grams
Eggs3 wholeNA
Egg WhitesNA210 g 
Spinach1 cup 30 g
Tomato1/4 cup45 g
Onion1/4 cup48 g
Bell pepper1/4 cup37 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
62851 g63 g18 g11 g


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.

Ingredient Volume Grams
Okios Pro Greek yogurt¾ cup 170 g
Almond Sliced1 oz28 g 
Fruit Cup½ cup 62 g
  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
37032 g20 g18 g5 g


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.

Ingredient Volume Grams
Flax Seed Tortilla1 whole45 g
Turkey Bacon2 slices56 g
Turkey Breast6 slices165 g
Lettuce2 slicesNA
Avocado¼ of whole 34 g
Mayo1 tbspNA
Mustard1 tbspNA
Swiss cheese1 slice22 g
Banana1 whole NA
Almond1 oz28 g 
  1. Simply assemble your wrap with the ingredients listed above and enjoy with a banana and a serving of almonds.
Nutrition Information
64560 g57 g25 g21 g


Roasted Edamame & Cheese 


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


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.

Ingredient Volume Grams
Salmon5 oz 136 g
Green beans½ cup62 g
Broccoli½ cup 78 g 
Zucchini½ cup75 g 
Olive Oil½ tbsp 7 g
Salt and pepper1 dash NA
Honey1 tbsp22 g 
Lemon1 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
60242 g70 g19 g11 g

Day Two:

2500 calorie meal plan
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


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:

Ingredient Volume Grams
Strawberries1 cup 221 g
Banana½ Medium60 g
Oatmeal2 tbsp 20 g
Chia seeds1 tbsp 10 g
Peanut Butter1 tbsp 16 g
Milk¾ cup NA
Greek yogurt⅓ cup 61 g
Protein powder1 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 
66453 g67 g23 g12 g


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: 

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


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

Ingredient Volume Grams
Flax Seed Tortilla1 whole45 g
Shredded Cheese 2 slice 58 g
Shredded Chicken 3 oz 100 g
Potato½ whole 100 g 
  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 
43044 g37 g17 g13 g


Hard-Boiled Eggs with Roasted Edamame 

Ingredient Volume Grams
Hard Boiled Eggs 2 whole 88 g
Roasted Edamame ⅓ cup30 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
26625 g10 g14 g6 g 


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. 

Ingredient Volume Grams
Low Sodium Soy Sauce½ Cup126 g 
Honey 7 tbsp 140 g 
Rice Vinegar 7.5 tbsp 111 g 
Garlic Cloves518 g
Ginger (Ground)1 tsp 2 g
Cornstarch 15 g
Chicken thighs16 oz480 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
56750 g61 g13 g5 g

Day Three:

2500 calorie meal plan
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 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.

Ingredient Volume Grams
Ground turkey 97%1 lb330 g
Egg Whole Na 
Egg Whites300 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
59148 g48 g23 g11 g


Protein Sahe With a Peanut Butter and Jelly Sandwich  

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 slices56 g
  1. Assemble PB&J and enjoy. 
Nutrition Information 
4424047 g14 g8 g


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.

Ingredient Volume Grams
Ground Chicken 99% lean1 & ¼ lb560 g
Italian Seasoning1 tbsp3 g
White Rice1 cup 195 g
White onion1 large 150 g 
Red Bell Pepper1 large 150 g
Zucchini1 large 200 g
Cherry Tomato 8 oz 226 g
Dill weed1 oz 28 g 
Reduced Fat Feta Cheese1 cup226 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  
59648 g51 g22 g4 g


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.

Ingredient Volume Grams
Cottage Cheese ⅓ cup 75 g 
Banana Medium 
Honey 1 tbsp 22 g
  1. Simply combine all ingredients in a bowl and enjoy. 
Nutrition Information 
22311 g47 g1 g3 g


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! 

Ingredient Volume Grams
Ground turkey 97% lean2 lb900 g
White onion1 cup 200 g
Red Bell Pepper1 large 150 g 
Diced tomatoes30 ounces 850 g
Red Kidney beans15 oz 425 g
Black beans15 oz425 g
Corn1 cup 164 g
Olive Oil1 tbsp 13.5 g 
Garlic4 cloves 12 g
Sweet potato1 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 
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. 


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 are meeting your energy needs.


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. 

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.

1 thought on “2500 Calorie Meal Plan”

Leave a Comment

Your email address will not be published. Required fields are marked *