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:
Morning:
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)-
Now,
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
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