2500 Calorie Diet

Helping you plan and visualize what 2500 calories looks like.

This is a 2500 calorie meal plan that will help you gain muscle and reduce overall body fat based on your goals. It's designed by a personal trainer with over 20 years of experience.

The Guidelines

2500 Calorie Plan Plan Guidelines

The 2500 calorie meal plan will help you lose fat. It is a healthy calorie-restricted weight loss meal plan that focuses on simple, easy-to-make meals that are nutritionally balanced and high in protein.

This 2500 calorie menu will help you lose 1 to 2 pounds per week.

It’s important to pre-plan your meals ahead of time. This will help you stay within your calorie range and avoid last minute choices. Quick, easy meal prep will help you stick to your diet and nutritional goals. Being more flexible by planning additional food options for breakfast, lunch, dinner, and snacks is recommended.

A complete listing of macros and calories is included in the meal plan, designed to be flexible so you can swap out menu items and maximize food choices for a healthy diet.

Your Weight Loss Goals

The 2500 calorie plan is easy to follow and designed to help you lose weight at a steady rate. To lose a pound or two per week and keep it off, try cutting 500 calories from your current diet and focus on the basics.

Most of the recipes take under 25 minutes to prepare. By eating more fiber and protein throughout the day, you will eat less in total calories and feel fuller throughout the day.

The 2500 calorie meal plan can result in weight loss. Combine diet with regular exercise to see faster results. We have plenty of easy workout ideas that will fit within your schedule.

Your Calories

The 2500 calorie meal plan is designed for active men looking to lose weight. You should calculate your exact needs using our online daily calorie calculator here. This will ensure that your diet is optimal to achieve your goals.

The right number of calories and nutrients for your goals depends on many factors, including physical activity, gender, age, weight loss goals, and overall health. Make sure you understand how many calories your body requires for both losing weight and maintaining it.

Sample Menu

2500 Calorie Sample Menu Plan

The plan is based on a daily intake of 2500 calories with detailed information about calories, fat, carbohydrates, and proteins for easy exchange based on what works best for your schedule.

Here is the sample 2500 calorie meal plan.

Breakfast
Amount Item Protein Carbs Fats Calories
1 cup Cold Cereal, FIBER ONE, Raisin Bran Clusters 2.86 46.86 1.21 171.00
1 cup Low-Fat Milk, 1% 8.22 12.18 2.37 102.00
12 ounces Coffee-w/caffeine 0.40 1.40 0.00 8.00
1 tbsp Cream, fluid, half and half 0.44 0.65 1.73 19.55
2 each Orange- medium 2.20 34.80 0.00 138.00
1 medium Peach- medium 0.60 9.70 0.10 37.00
1 tsp Sugar-white (for coffee) 0.00 4.00 0.00 15.00
Total 46.15 89.30 4.92 453.55
AM Snack
1 each Banana-medium 1.20 26.70 0.60 105.00
3 tbsp Peanut Butter 12.00 10.50 24.45 285.00
Total 13.20 37.20 25.05 390.00
Lunch
1 each Apple- medium with peel 0.30 21.10 0.00 81.00
3 each Bread whole wheat slice 9.00 36.00 3.00 210.00
1 ounce Cheddar, mild shredded, Kraft Lite Naturals 8.00 1.00 5.00 80.00
0.1 cup Lettuce, iceberg, raw 0.06 0.11 0.01 0.66
1 tsp Sugar - White 0.00 4.00 0.00 15.00
12 fluid ounces Tea- prepared w/tap water 0.00 1.00 0.00 4.00
2 ounces Turkey breast/white meat 17.00 0.00 0.40 76.50
0.15 cup Mayo 0.32 8.42 11.77 137.37
Total 34.67 71.64 20.18 604.53
PM Snack
2 each Bread, slice rye 7 grain 10.00 72.00 4.00 180.00
1 tbsp Mayonnaise- Kraft Free, fat free 0.00 3.00 0.00 8.00
0.5 cup Tuna solid in water 30.00 0.00 2.00 140.00
1 medium Peach- medium 0.60 9.70 0.10 37.00
Total 40.00 75.00 6.00 365.00
Dinner
4 oz Salmon 23.00 00.40 7.60 157.00
1 cup Brown rice 5.00 50.00 1.80 216.00
2 cups Milk-skim no fat 16.00 24.00 0.00 160.00
1 large Salad, large, Garden w/tomato and onion 2.60 19.00 0.80 98.00
4 tbsp Honey mustard dressing, reduced calorie 0.59 18.00 6.00 124
Total 47.19 111.40 16.20 755.00
TOTAL 181.21 385.00 72.00 2568.00

Resources Coming Soon

New Menu Plans and Resources Coming Soon

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