Whether your goal is to lose weight or gain weight, you can achieve this with a 2500 calorie meal plan. This high-calorie nutritional program contains all the nutrients your body needs.
2500 Calorie Meal Plan
While people with a body mass index level 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 and all healthy individuals can follow it without any 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 mothers who breastfeed, but it is not recommended for better quality milk production.
7 Day 2500 Calorie Meal Plan
Monday – Tuesday
2500 calorie meal plan – The same plan applies to Monday and 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 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
2500 calorie meal plan on 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 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
Meals | Monday - Tuesday | Wednesday- Thursday | Friday | Saturday | 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 | 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) | Unlimited coffee and tea (Unsweetened) 1 boiled egg 3 slices of beef ham 2 slices of bran or rye bread 2 tablespoons of jam | 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 | 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 | 1 portion of fruit salad | 1 portion of fruit salad | 1 peach | 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 | 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.) | 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 | 1 serving of chicken / fish / red meat 1 serving of pasta / rice Buttermilk Green salad An apple | 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 | 5 walnuts | 5 walnuts Milk with honey and banana | A glass of milk Turkey / Tuna / Chicken sandwich | 2 walnuts |
Dinner | 6 tablespoons mushroom saute 1 portion low-fat cooked rice Salad with lots of green 1 bowl of low-fat yogurt 2 thin slice of rye or whole wheat bread | 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 noodle | 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 | 1-2 servings of cooked vegetables 1 serving of grilled meat 1 fruit | 6 tablespoons mushroom saute 1 portion low-fat cooked rice Salad with lots of green 1 bowl of low-fat yogurt 2 thin slice of rye or whole wheat bread |
Snack | 2 dried apricots (You should definitely consume it for your intestinal system to work faster.) 1 cup of lukewarm milk | 3 dried apricots 1 cup of lukewarm milk | Milk with honey and banana 2 dried apricots | 3 dried apricots 1 cup of lukewarm milk | 2 dried apricots 1 cup of lukewarm milk |
Total calories for the day | 2257 | 2342 | 2695 | 2386 | 2257 |
Here is the List of Other Versions of the 2500 Calorie Meal Plan
2500 Calorie Meal Plan |
High Protein 2500 Calorie Meal Plan |
2500 Calorie Keto Meal Plan |
2500 Calorie Diabetic Diet Plan |
2500 Calorie DASH Diet Plan |
See Also:
What is the Mayo Clinic Diet Plan
7 Day Intermittent Fasting Diet Meal Plan
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