2,500 Calorie Meal Plan

Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at maintaining weight as a primary goal, 2,500 calories falls within the total caloric intake for what may be needed to reach this goal.

But what does a 2,500 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 2,500 calorie diet, as well as provide you with a printable 2,500 calorie diet plan.

Please note: This is just a day’s example of a 2,500 calorie meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should follow a 2,500 calorie diet?

If you’re focused on maintaining weight, a diet that aims for an average of 2,500 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating a caloric balance that encourages weight maintenance.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

Is 2,500 Calories a Day Healthy?

A well-planned 2,500 calorie diet, incorporating a diverse range of foods, can promote healthy eating habits. Of course, this amount of calories should only be followed by individuals with a higher level of activity.

If following this style of meal plan creates unwanted weight gain, it may be necessary to reduce total calories consumed accordingly.

Realized that perhaps you need to be eating fewer calories? Try one of these free meal plans:

2,200 Calorie Meal Plan
2,300 Calorie Meal Plan
2,400 Calorie Meal Plan

Printable 2,500 Calorie Meal Plan

We have created a printable version of a 2,500 calorie meal plan for you to download, use and enjoy.

This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. Click the blue text to download the 2,500 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 2,500 Calorie Diet Look Like?

Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie balance necessary in promoting weight maintenance. By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health.

Here is an example 2,500 calorie meal plan:

Provides 2,500 kcal, 159g Protein (25%), 262g Carbs (41%), 95g Fat (34%) per day.


Overnight Vanilla Yogurt Oats

Are you ready for something that will power you through until noon?

Calories and Macros

666 Calories
41.3g Protein (24%)
80.3g Carbohydrates (47%)
21.5 Fat (28%)


1/5 tsp Vanilla Extract
350 grams Greek Yogurt (whole milk)
3 tsp Honey
5 Strawberries
50 grams Oats
1 dash Cinnamon
1 Kiwifruit


Step 1: As simple as it’s going to get! In the evening, mix the yogurt, oats, and vanilla extract (just a few drops!) in a jar or tupperware.

Step 2: When the morning rolls round, simply mix in a little honey and cinnamon, and serve topped with your sliced kiwi and strawberries!

Step 3: Enjoy! 

Note: If you feel the oats are a little dry, add in a tablespoon of milk!


Avocado Spice Chicken Sandwich

Calories and Macros

741 Calories
45g Protein (25%)
69.8g Carbohydrates (37%)
31.9g Fat (38%)


120 grams Chicken Breast
4 slices Whole Grain Bread
3/4 Tomato
3/4 Avocado
1 1/2 tsp Olive Oil
1/2 tsp Cumin Powder
4 leaves Romaine Lettuce
1/2 tsp Red Pepper Flakes
1/4 tsp Sea Salt
1/4 tsp Garlic Powder
1/4 tsp Paprika
1/4 Red Onion


Step 1: First of all! Flatten your chicken breast and then marinate it in the olive oil and all spices for as long as possible (up to one hour). When ready to cook, place under a medium heat grill and allow to cook through! 

Step 2: Lightly toast your whole grain bread to your preferred toastiness… (Toasting the bread removes the chances of a soggy sandwich!).

Step 3: Slice the red onion, tomato and, avocado and get them ready for action.

Step 4: As soon as your chicken is cooked through, layer all ingredients in whatever order you see fit. We personally went with lettuce, chicken, tomato, onion, avocado, with another lettuce leaf on top!


Mediterranean Shrimp Delight

Calories and Macros

732 Calories
53.4g Protein (29%)
74.4g Carbohydrates (40%)
25.1g Fat (31%)


200 grams Prawns (cooked)
4 tsp Olive Oil
1 tsp Dried Oregano
1 tsp Dried Parsley
1 Yellow Bell Pepper
80 grams Quinoa
2 cloves Garlic
1 Red Bell Pepper
120ml Chicken Stock
1 wedge Lemon
8 Basil Leaves


Step 1: Take out a bowl and mix shrimps with ½ the olive oil, the dried herbs, and a little salt and pepper. 

Step 2: Place your quinoa in a pot with twice the amount of water, and heat over a medium temperature to cook. 

Step 3: Chop the garlic and set it aside. Then, slice the bell pepper into thin slices and heat the remaining olive oil in a pan next to the cooking quinoa.

Step 4: Lightly fry the bell pepper for about 4 minutes, or until the sides are slightly browned. Then, remove from the pan and set aside.

Step 5: In the same pan, over the same heat, cook the shrimp mix for 3-4 minutes, stirring frequently until cooked through.

Step 6: Add the cooked quinoa to the shrimp pan, along with the garlic, and allow all to get toasty for about 1 minute. 

Step 7: Pour in the chicken stock and bring that delightful mix to a simmer for about 6 minutes. 

Step 8: Add in the bell pepper, a little lemon zest, a squeeze of lemon juice, and bring to cook for another 3 – 5 minutes.

Step 9: Garnish with the fresh basil leaves and serve up!

Snack 1

Avocado Mozzarella Toast

An unreal combo of flavour, you have been warned!

Calories and Macros

230 Calories
7.7g Protein (13%)
19.6g Carbohydrates (33%)
14.5g Fat (54%)


1 slice Whole Grain Bread
1/2 Avocado
10 grams Mozzarella Cheese (whole milk)


Step 1: Place your bread into a toaster and let things heat up while you scoop out the avocado and mash it in a bowl using a fork.

Step 2: Season the avocado with a little salt and pepper.

Step 3: Once the bread has made the wonderful transformation into its crunchy counterpart, spread the avocado on top. 

Step 4: Lay the mozzarella over the avocado and you’re ready to roll!

Snack 2

Frozen Watermelon Rosemary Smoothie

This one’s pretty refreshing!

Calories and Macros

131 Calories
11.6g Protein (33%)
18.1g Carbohydrates (52%)
2.3g Fat (15%)


125 grams Watermelon
1 wedge Lemon
25 grams Strawberries
100ml Soy Milk
1/4 tsp Dried Rosemary
10 grams Vanilla Whey Protein (80%)


Step 1: To start, chop the seedless watermelon first then set it aside. Grate the zest of the lemon.

Step 2: Combine all of the ingredients in the blender and place on high for 30 seconds, or until you achieve an even consistency.

Step 3: Pour into your glass and garnish with rosemary and a slice of lemon according to your liking! Enjoy!

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healthier you.

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