2500-Calorie Meal Plan: Full Day Menu
Three 2,500-calorie menus with 160 g of protein to build muscle with little fat gain. Enough carbs to train hard.
The numbers
- Calories
- 2,473 kcal
- Protein
- 161 g
- Carbohydrates
- 266 g
- Fat
- 89 g
- Fibre
- 36 g
Average of the 3 menus on this page.
The menus
Three different days with the same targets. Repeat, alternate or mix meals between them.
Who it is for
Men who train and want a lean, controlled bulk.
How to follow it
- Gain 0.25–0.5 kg a week; if you gain faster, cut 150–200 kcal.
- Have a meal with carbs and protein 1–2 hours before training.
- If eating it all is hard, use more liquid calories (milk, smoothies, yogurt).
Shopping list for the 3 menus
Everything you need for the three days above, rounded to shop-friendly amounts.
Meat, eggs and protein
- Tuna canned in water (drained)300 g
- Egg whites230 g · 7 pcs
- Pork tenderloin (roasted)170 g
- Chicken breast (grilled)160 g
- Shredded chicken (cooked)130 g
- Sirloin steak (lean, grilled)130 g
Dairy
- Greek yogurt (plain, nonfat)590 g
- Cottage cheese (2% fat)180 g
Grains, bread and cereals
- White rice (cooked)660 g
- Rolled oats (dry)170 g
- Whole-wheat bread90 g
- Granola40 g
Vegetables and roots
- Sweet potato (baked)720 g
- Broccoli (steamed)240 g
- Zucchini (cooked)120 g
- Romaine lettuce120 g
- Tomato120 g
- Carrot120 g
Fruit
- Watermelon280 g
- Apple250 g · 2 pcs
- Banana220 g · 2 pcs
- Pear190 g · 1 pcs
- Orange140 g · 1 pcs
- Tangerine / mandarin140 g · 2 pcs
- Avocado140 g
Pantry
- Olive oil90 g
- Cashews70 g
- Butter60 g
- Peanuts (dry-roasted)30 g
- Pea protein powder20 g
- Peanut butter20 g
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Personalise my menuSample menu calculated for a healthy reference adult (man, 30, 178 cm, 82 kg). Your needs may differ; this does not replace professional advice.
Frequently asked questions
Are 2,500 calories enough to build muscle?
For many men of 65–80 kg with moderate activity, yes. The scale is the test: if your weight does not rise in 2–3 weeks, add 200 kcal.
Do I need whey to build muscle?
No. Whey is just a convenient way to hit protein. This menu reaches the target with food, and in the generator you can choose "no powder".
What are the macros of this diet?
On average 2,473 kcal a day, with 161 g of protein, 266 g of carbs, 89 g of fat and 36 g of fibre.
How many meals does this menu have?
5 meals a day: breakfast, morning snack, lunch, afternoon snack, dinner. In the meal plan generator you can choose 3 to 6 meals.
Can I swap foods in the menu?
Yes. Swap for foods in the same group with similar calories. In the meal plan generator every food already has equivalent swaps worked out.
More meal plans
High-Protein Meal Plan Without Protein Powder
2,500 kcal · 160 g protein · 5 meals
2200-Calorie Meal Plan: Full Day Menu
2,200 kcal · 150 g protein · 5 meals
2000-Calorie Meal Plan: Full Day Menu
2,000 kcal · 140 g protein · 5 meals
3000-Calorie Meal Plan: Full Day Menu
3,000 kcal · 170 g protein · 6 meals
Muscle-Gain Meal Plan (2,800 kcal)
2,800 kcal · 165 g protein · 5 meals
Cutting Meal Plan (2,100 kcal, High Protein)
2,100 kcal · 170 g protein · 5 meals