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!
Table of Contents
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
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
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.
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.
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.
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.
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:
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:
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
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 #3:
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.
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.
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!
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!
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.
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.
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. Noah specializes in helping people develop lifelong habits and skills that lead to a long and productive healthy life. Noah’s goal is to provide evidence-based nutrition information through blogging, video, podcasting, and coaching.
