Free meal plan
2,500 calorie meal plan
A full week of simple, high-protein meals that add up to about 2,500 calories a day, with portions, calories and protein for every meal and a grocery list.
Daily average
2,500kcal
Calories
203g
Protein
231g
Carbs
76g
Fat
Who this plan is for
For large or very active men, or for maintaining after you reach your goal. Not sure what you need? The calorie deficit calculator will tell you.
Your 7-day menu
Day 1 · 2,501 calories · 225 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Greek yogurt berry bowl | 1 cup nonfat Greek yogurt, ½ cup berries, 2 tbsp granola (portion ×1.5) | 452 | 40 g |
| Snack Protein shake + apple | 1 scoop whey in water, 1 apple (portion ×1.5) | 323 | 40 g |
| Lunch Tuna rice bowl | 1 can tuna, ¾ cup rice, cucumber, ½ cup edamame, soy sauce (portion ×1.5) | 774 | 68 g |
| Snack Jerky + baby carrots | 1 oz beef jerky, 1 cup baby carrots (portion ×1.5) | 210 | 16 g |
| Dinner Shrimp tacos | 6 oz shrimp, 3 corn tortillas, cabbage slaw, lime (portion ×1.5) | 742 | 61 g |
Day 2 · 2,500 calories · 193 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Veggie egg scramble + toast | 1 cup egg whites, 1 whole egg, spinach, 1 slice whole-grain toast (portion ×1.5) | 444 | 47 g |
| Snack String cheese + almonds | 2 string cheese, 15 almonds (portion ×1.5) | 385 | 25 g |
| Lunch Tofu veggie stir-fry | 6 oz firm tofu, mixed vegetables, ½ cup brown rice (portion ×1.5) | 680 | 41 g |
| Snack Hard-boiled eggs + cucumber | 2 hard-boiled eggs, 1 cucumber (portion ×1.5) | 222 | 18 g |
| Dinner Lean beef and bean chili | 1½ cups chili (93% lean beef, beans, tomatoes) (portion ×1.5) | 769 | 62 g |
Day 3 · 2,501 calories · 178 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Protein oats | ½ cup oats, 1 scoop whey, ½ banana, cinnamon (portion ×1.5) | 556 | 47 g |
| Snack Hummus + veggies | ¼ cup hummus, 1½ cups cut vegetables (portion ×1.5) | 249 | 9 g |
| Lunch Turkey wrap + apple | Whole-wheat wrap, 4 oz turkey breast, lettuce, mustard, 1 apple (portion ×1.5) | 614 | 53 g |
| Snack Greek yogurt cup | 1 single-serve nonfat Greek yogurt, ½ cup berries (portion ×1.5) | 219 | 25 g |
| Dinner Chickpea curry + yogurt | 1½ cups chickpea curry (light coconut milk), ½ cup rice, ½ cup Greek yogurt (portion ×1.5) | 863 | 44 g |
Day 4 · 2,500 calories · 231 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Cottage cheese + pineapple | 1 cup low-fat cottage cheese, 1 cup pineapple (portion ×1.5) | 439 | 41 g |
| Snack Edamame | 1 cup shelled edamame, sea salt (portion ×1.5) | 278 | 25 g |
| Lunch Chicken burrito bowl | 5 oz chicken, ½ cup rice, ½ cup black beans, salsa, lettuce (portion ×1.5) | 760 | 70 g |
| Snack Protein shake + apple | 1 scoop whey in water, 1 apple (portion ×1.5) | 292 | 37 g |
| Dinner Turkey meatballs + pasta | 5 oz turkey meatballs, marinara, 2 oz whole-wheat pasta, 2 cups zucchini noodles (portion ×1.5) | 731 | 58 g |
Day 5 · 2,501 calories · 199 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Lox on rye | 2 slices rye, 3 oz smoked salmon, 2 tbsp light cream cheese, tomato (portion ×1.5) | 517 | 37 g |
| Snack Jerky + baby carrots | 1 oz beef jerky, 1 cup baby carrots (portion ×1.5) | 187 | 14 g |
| Lunch Grilled chicken chickpea salad | 5 oz chicken breast, greens, ½ cup chickpeas, light vinaigrette (portion ×1.5) | 647 | 69 g |
| Snack String cheese + almonds | 2 string cheese, 15 almonds (portion ×1.5) | 374 | 24 g |
| Dinner Salmon, potatoes, broccoli | 5 oz salmon, 6 oz roasted potatoes, 2 cups broccoli (portion ×1.5) | 776 | 55 g |
Day 6 · 2,501 calories · 169 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Three-egg veggie omelet | 3 eggs, peppers, onion, 1 oz feta (portion ×1.75) | 543 | 38 g |
| Snack Hard-boiled eggs + cucumber | 2 hard-boiled eggs, 1 cucumber (portion ×1.75) | 247 | 20 g |
| Lunch Lentil soup + side salad | 1½ cups lentil soup, side salad, 1 oz feta (portion ×1.75) | 691 | 39 g |
| Snack Hummus + veggies | ¼ cup hummus, 1½ cups cut vegetables (portion ×1.75) | 280 | 10 g |
| Dinner Lemon cod, rice, green beans | 6 oz cod, ¾ cup rice, green beans, lemon (portion ×1.75) | 740 | 62 g |
Day 7 · 2,499 calories · 229 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Greek yogurt berry bowl | 1 cup nonfat Greek yogurt, ½ cup berries, 2 tbsp granola (portion ×1.5) | 432 | 39 g |
| Snack Greek yogurt cup | 1 single-serve nonfat Greek yogurt, ½ cup berries (portion ×1.5) | 231 | 26 g |
| Lunch Chicken Cobb salad | 5 oz chicken, 1 egg, ¼ avocado, greens, light dressing (portion ×1.5) | 741 | 69 g |
| Snack Edamame | 1 cup shelled edamame, sea salt (portion ×1.5) | 293 | 26 g |
| Dinner Sheet-pan chicken + quinoa | 6 oz skinless chicken thigh, peppers, zucchini, ½ cup quinoa (portion ×1.5) | 802 | 69 g |
Grocery list
Protein
- whey in water
- tuna
- beef jerky
- shrimp
- egg whites
- whole egg
- firm tofu
- hard-boiled eggs
- chili (93% lean beef
- whey
- turkey breast
- chicken
- turkey meatballs
- smoked salmon
- chicken breast
- salmon
- eggs
- cod
Dairy
- nonfat Greek yogurt
- string cheese
- single-serve nonfat Greek yogurt
- chickpea curry (light coconut milk)
- Greek yogurt
- low-fat cottage cheese
- light cream cheese
- feta
Produce
- berries
- apple
- cucumber
- baby carrots
- cabbage slaw
- lime
- spinach
- mixed vegetables
- tomatoes)
- banana
- cut vegetables
- lettuce
- pineapple
- zucchini noodles
- tomato
- greens
- roasted potatoes
- broccoli
Pantry
- granola
- rice
- edamame
- soy sauce
- corn tortillas
- whole-grain toast
- almonds
- brown rice
- beans
- oats
- cinnamon
- hummus
- Whole-wheat wrap
- mustard
- shelled edamame
- sea salt
- black beans
- salsa
Tips to make it work
- Hit your protein first. Every meal here has a solid protein source. It keeps you full and protects muscle.
- Swap freely. Trade any meal for another of the same type. Calories are similar.
- Measure oils and sauces. A tablespoon of oil is about 120 calories, and that’s where most hidden calories come from.
- Prep twice a week. Cook proteins and grains on Sunday and Wednesday so meals take 5 minutes.
- Log what you eat. Even a quick log keeps you honest and shows what’s working.
Questions
How much weight will I lose on 2,500 calories a day?
It depends on how many calories you burn. If your maintenance is about 3,000 calories, eating 2,500 a day works out to roughly 1 pound a week. Use the calorie deficit calculator to see your number.
Is 2,500 calories enough?
For many people trying to lose weight, yes. Make sure you’re getting enough protein (most meals here have 25–45 grams) and lots of vegetables.
Can I swap meals?
Yes. Swap any breakfast for another breakfast, any lunch for another lunch, and so on. They’re all in a similar calorie range.
Can I use this plan if I’m vegetarian?
Check out the vegetarian meal plan, or build a free personalized plan around your diet and the foods you won’t eat.
More meal plans
2,200 calorie meal planA full week of simple, high-protein meals that add up to about 2,200 calories a day, with portions, calories and protein for every meal and a grocery list..2,000 calorie meal planA full week of simple, high-protein meals that add up to about 2,000 calories a day, with portions, calories and protein for every meal and a grocery list..1,800 calorie meal planA full week of simple, high-protein meals that add up to about 1,800 calories a day, with portions, calories and protein for every meal and a grocery list..Vegetarian meal plan for weight lossA week of meat-free meals built to keep protein high, using eggs, dairy, tofu, beans and lentils.Pescatarian meal plan for weight lossFish, seafood, eggs and plants.Low-carb meal plan for weight lossA week of lower-carb, high-protein meals at about 1,600 calories a day.
This meal plan is general information, not medical advice. Talk to your doctor or a registered dietitian before starting a new diet, especially if you have a medical condition.