Complete 2500 Calorie Meal Plan

by - September 19, 2019

Complete 2500 Calorie Meal Plan

In this article, I’ll be showing the exact meal plan which can be used for both the purpose that is either for weight loss or weight gain. Now in this complete 2500 calorie meal plan, I have divided the meal plan into three types.

Now, the three types of meal plan are in the below ratios:

Protein: Carbs: Fat 

  • First meal plan – 50:30:20
  • Second meal plan – 20:50:30
  • Third meal plan  – 30:20:50

Now, let me clarify what do these above ratios mean?

In the first meal plan, I’ll be giving a high protein diet, moderate carbs, and a low-fat diet.

The second meal is going for a high carb diet i.e., moderate protein, high carbs, and moderate fats.

In the last and third meal plan, you will be getting a high-fat diet which is moderate protein and carbs and with high fat.

So, I hope that till now you might be clear what does this meal plan looks like.

But, if you have noticed in all the meal plan I have not reduced the protein intake to a minimum,

because personally, I don’t recommend anyone to have a low protein diet.

No matter what’s your goal may be whether it is weight loss or weight gain, you need protein all the time.

So, without any further ado, let’s get into

2500 Calorie Meal Plan

1. Diet Plan ( 50:30:20) –
Now, before we get into the actual meal plan you need to understand something,

Your Total Calories = 2500

Now, what’s should be my protein, carbs and fat amounts in these diet plan?

This might be the one question that pops up in your head, right!

To clear this thing, let’s check out a quick calculation

50% of calorie must be from Protein i.e.,

50% of 2500 = 1250 calories

Now, this 1250 calories is from your Protein, but wait we are not done yet

1 gram of Protein contains = 4 calories

So, 1250 calories = 312.5 grams

In the end, you must consume 312.5 grams of protein

To summarise all the values,

PROTEIN= 312.5 grams

CARBS= 187.5 grams

FATS= 55 grams

This must be your macronutrient breakdown for this 2500 calorie meal plan high protein diet.

Let’s get into one of the samples 2500 calorie meal plan:


Note: This 2500 calorie meal plan is for the individuals who are highly active in their life in terms of workouts, extracurricular activities.

This meal plan can be taken for muscle building or for the one who is looking for weight gain.

This 50: 30: 20 diet plan is not for beginners people, but this diet can easily suit and it is perfect for the advanced people.

Again, remember that this diet plan is of 2500 calorie meal plan and one must know their maintenance calories and accordingly take this diet or adjust their meals.

Now, what you have seen in the above diet was completely a high protein diet and that constitutes your 2500 calorie meal plan 1

Now, let’s get into the High Carb Diet Plan.

2. Diet Plan (20:50:30) –
Again, your calorie is = 2500

But, now the portions of all the macros i.e., protein, carbs, and fats will change

So, let’s us quickly know the macro breakdown for this 2500 calorie meal plan

Protein =125 grams

Carbs = 312.5 grams

Fats = 83 grams

So, let’s check out the diet plan

1. Morning:

Pancakes + 2 slice + 3 tbsp Maple Syrup2500 calorie meal plan

Protein – 11 grams

Carbs – 61 grams

Fats- 33 grams

Calories – 594

2. Mid-Snack:

1 Apple + 40 grams Oatmeal2500 calorie meal plan

Protein- 5 grams

Carbs- 49 grams

Fats- 4 grams

Calories- 257

3. Lunch:

4 oz Beef + 1 Slice Cheese + 60 grams Brown rice + 2 tbsp Mustard + 70 grams Avocado 2500 calorie meal plan

Protein -36 grams

Carbs – 49 grams

Fats = 25 grams

Calories – 605

4. Evening Snack:

1 scoop Whey Protein +40 grams Blueberries

2500 calorie meal plan

Protein- 25 grams

Carbs- 35 grams

Fats- 4 grams

Calories – 280

5. Dinner:

80 grams Chickpeas + Salad + 100 grams White Rice + 200 grams Chicken Breast

Protein-57 grams  2500 calorie meal plan

Carbs- 97 grams

Fats-20 grams

Calories- 777

Note: This 2500 calorie meal relies on a high carb diet and if somebody is searching for weight gain than this diet set up may be the most effective one for them.

Remember, notwithstanding that diet you follows, however if you're searching for a weight loss than i like to recommend you to to not select a high-carb diet however instead you'll be able to select a diet.

Now, you get to understand the thought concerning each high macromolecule diet and high carb diet set up and until currently I hope that you simply might need a transparent image that what all stuff you ought to be overwhelming in each the diet set up.

Now, allow us to recognize the last diet set up

This diet set up is totally a high-fat diet and a low-carb diet

Now, several of you may recognize these diet set up by the name keto diet because it is low-carb and high-fat diet.

But, a reputation doesn’t matter, our main goal is to grasp the macro breakdown and to understand what to consume during this diet.

3. Diet set up (30:20:50)-

As continuously before we tend to get into our actual diet set up, we want to grasp it’s macro-breakdown.

Again your calorie is = 2500

But, now you're on extraordinarily high fat, low carbs, and moderate diet

In order to summarise all the macros below is that the fast calculation.

Protein = 187.5 grams

Carbs = one hundred grams

Fats = one hundred sixty grams

This file is out there in pdf format,

So, I request you to please transfer it, so you'll be able to have a soft copy of what you would like to be consumed during this diet set up.

2500 calorie hotel plan – High Fat Diet

Fields marked with associate degree * square measure needed

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