2500 Calorie Meal Plan for 7 Days

A 2500 calorie meal plan can help you achieve your weight-loss or weight-gain goals. This high-calorie nutritional program contains all the nutrients your body needs.

2500 Calorie Meal Plan

While people with a body mass index above 30 will lose weight with this nutrition program, people who want to gain weight can reach their ideal weight level step by step with a 2500 calorie diet.

The 2500 calorie diet program, which will meet the daily energy needs, is a healthy diet list.

This diet list is not a heavy program; all healthy individuals can follow it without problems.

2500 calories are equivalent to 357 grams. Therefore, if a person’s basal metabolic rate and the amount of calories they consume physically during the day is over 2500 calories, they lose weight, and if less, they gain weight.

Especially those with congenital chronic diseases or those who are in the treatment process after being sick, incomplete treatment, undergoing surgery, cholesterol, diabetic patients and pregnant women should never follow this diet.

Apart from this, it does not pose a risk for breastfeeding mothers, but it is not recommended for better-quality milk production.

7 Day 2500 Calorie Meal Plan

Monday – Tuesday

Breakfast:

• 1 large glass of unsweetened and low-fat milk
• 2 thin slices of wholemeal bread
• 1 hard-boiled egg
• 2 slices of feta cheese

Snack:

• 1 portion of fruit salad

Lunch:

• 4 tablespoons vegetable meal (example: cauliflower with olive oil)
• 5 low-fat meatballs
• 3 tablespoons of pasta
• 2 thin slices of wholemeal bread (You can consume rye bread, wholemeal bread or whole wheat bread)
• 1 bowl of yogurt
• 1 portion fruit

Snack:

• 2 walnuts

Dinner:

• 6 tablespoons mushroom sauté
• 1 portion of low-fat cooked rice
• Salad with lots of green
• 1 bowl of low-fat yogurt
• 2 thin slices of rye or whole wheat bread

Snack:

• 2 dried apricots
• 1 cup of lukewarm milk

Total Calories: 2257

Wednesday- Thursday

Breakfast:

• 1 cup of unsweetened coffee or tea
• 1 thin slice of rye bread
• 1 teaspoon of honey
• 1 teaspoon of jam
• Feta cheese (2 fingers wide and long)

Snack:

• Fruit salad

Lunch:

• 1 bowl of cabbage soup or mushroom soup with milk
• 1 handful of fried or boiled chicken breast
• Lots of green salad
• Half a portion of whole wheat pasta (tomato sauce may have been added.)

Snack:

• 5 walnuts

Dinner:

• 100 grams of grilled or fried lean red meat
• 1 thin slice of rye bread
• Salad with lots of greens, tomatoes and cucumbers prepared using seasonal greens.
• Tzatziki prepared with 1 bowl of yogurt
• A portion of lean noodles

Snack:

• 3 dried apricots
• 1 cup of lukewarm milk

Total calories: 2342

Friday

Breakfast:

• Unlimited coffee and tea (Unsweetened)
• 1 boiled egg
• 3 slices of beef ham
• 2 slices of bran or rye bread
• 2 tablespoons of jam

Snack:

• Fruit salad

Lunch:

• Sandwich prepared with wholemeal bread (It should contain tomato, feta cheese, cucumber and red pepper)
• 1 glass of buttermilk or fresh fruit juice
• 1 serving of potato salad

Snack:

• 5 walnuts
• Milk with honey and banana

Dinner:

• 1 portion leek or spinach meal
• 1 bowl of soup (preferably diet zucchini soup or vegetable chicken soup)
• 3 slices of toasted bran bread
• 1 bowl of yogurt

Snack:

• Milk with honey and banana
• 2 dried apricots

Total Calories: 2695

Saturday

Breakfast:

• 1 glass of milk
• 3 egg whites
• 2 slices of cheese
• 1 bowl of yogurt
• 1 handful of nuts
• 2 tablespoons of oats
• Fresh orange juice

Snack:

• 1 peach

Lunch:

• 1 serving of chicken/fish / red meat
• 1 serving of pasta/rice
• Buttermilk
• Green salad
• An apple

Snack:

• A glass of milk
• Turkey / Tuna / Chicken sandwich

Dinner:

• 1-2 servings of cooked vegetables
• 1 serving of grilled meat
• 1 fruit

Snack:

• 3 dried apricots
• 1 cup of lukewarm milk

Total Calories: 2386

Sunday

Breakfast:

• 1 large glass of unsweetened and low-fat milk
• 2 thin slices of wholemeal bread
• 1 hard-boiled egg
• 2 slices of feta cheese

Snack:

• 1 portion of fruit salad

Lunch:

• 4 tablespoons vegetable meal (example: cauliflower with olive oil)
• 5 low-fat meatballs
• 3 tablespoons of pasta
• 2 thin slices of wholemeal bread (You can consume rye bread, wholemeal bread or whole wheat bread)
• 1 bowl of yogurt
• 1 portion fruit

Snack:

• 2 walnuts

Dinner:

• 6 tablespoons mushroom saute
• 1 portion of low-fat cooked rice
• Salad with lots of green
• 1 bowl of low-fat yogurt
• 2 thin slices of rye or whole wheat bread

Snack:

• 2 dried apricots
• 1 cup of lukewarm milk

Total Calories: 2257

Printable (PDF) 2500 Calorie Meal Plan

Here is the List of Other Versions of the 2500 Calorie Meal Plan

See Also:

3000 Calorie Meal Plan

What is the Mayo Clinic Diet Plan

7 Day Intermittent Fasting Diet Meal Plan