2500 Calorie Diet: What 2500 Calories Looks Like, Easy Meal Planning That Works for Shedding Fat or Improving Your Health, Flexible Meal Plan to Gain Muscle
2500 calorie diet: helping you plan and visualize what those meals look 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 Diet 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 diet 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 diet 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 diet 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 | Cal |
| 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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Using the latest science and research, the team at changingshape.com offer plans developed by certified nutrition and fitness professionals that shape exercise and meal plans based on the specific calories and nutrients a body needs to achieve real results. Join the changingshape.com calorie counter app free today.
