2500 Calorie Meal Plan For Weight Gain


The 2500 calorie meal plan is one of the most popular one for weight gain, so we need to see how it is actually built. You might agree with me, that there are a lot of conflicting opinions about the best nutrition, nutritional values and the optimal meals to gain weight. It’s somehow very easy to find the best nutrition tips for losing all the excess body weight, but things go out of hand when people try to build the 2500 calorie meal plan. This article will not tell you that there is only one perfect meal plan that should be followed and thus you don’t really have to think things through, but will give you some important guidelines and tips on how to build your own 2500 calorie meal plan with minimum effort.

2500 Calories Diet To Gain Weight

2500 calories diet to gain weight | This system is considered one of the best weight gain systems because it contains healthy substances for the body and useful for hair, skin and skin

2500 calories diet to gain weight:

2500 calories diet to gain weight for drying as this system is considered one of the best weight gain systems because it contains healthy substances for the body and useful for hair, skin and skin has proven recipes for weight gain effective in gaining calories and weight and can be used to increase the nutrition of the fetus as it is considered one of the best diets for people who practice bodybuilding.

What is this system and how does it increase calories to gain weight?

Learn about the 2,500-calorie calorie regimen and how the body benefits from progressive and balanced weight gain:

  • It is a healthy and integrated system to solve the problem of thinness and work to gain weight in a healthy and healthy way.
  • It can also stabilize the weight at a certain limit.
  • Includes a large amount of calories.
  • It can be used for adverse situations in other words weight control and reduction.
  • It supplies the body with fiber, minerals and essential materials.
  • It is one of the best diets for bodybuilders.
  • It also contains carbohydrates, minerals and vitamins.

2,500 calories for weight gain:

When following an integrated 2500 calorie weight gain regimen, you should stick to the details of the program to get the best results and no complications:


  • 2 slices of toast with peanut butter.
  • A cup of milk or full-fat yogurt.
  • A glass of raisins.
  • A cup of coffee.

After breakfast:

  • Apple and nuts like almonds.
  • A glass of water or natural juice.


  • Two slices of toast.
  • Slice of meat or chicken.
  • 1 cup of yogurt.
  • Vegetable salad.
  • Potatoes with butter or ghee.

After lunch:

  • Some of the black chocolate.
  • A glass of water or natural juice.


  • A loaf of white bread.
  • Vegetable salad.
  • Chick of salmon.
  • A cup of spinach.
  • A cup of full-fat yogurt.
  • Potatoes added to the butter.

After dinner:

  • 1 cup full-fat yogurt.
  • Fruit juice.
  • A glass of water.

What Kind of Diet Provides 2,500 Calories a Day?

Diets containing 2,500 calories daily are often effective for men’s weight maintenance or weight loss, and for women’s weight gain. In some cases, active female athletes may need 2,500 calories daily. However, individualized calorie needs for healthy weight management vary widely based on an individual’s height, weight, gender, age and activity level.

Diets for Women

According to the National Heart, Lung and Blood Institute, many women will gain weight eating 2,500 calories daily. Even active women generally need about 2,000 to 2,400 calories daily — depending on their age. The University of Missouri suggests women athletes require 20 to 23 calories for each pound of their body weight daily, which equates to 2,500 to 2,875 calories a day for a 125-pound female athlete.

Diets for Men

Diets containing 2,500 calories daily are often appropriate for sedentary men ages 19 to 30, moderately active men ages 31 to 50 and active men over age 50, according to the Dietary Guidelines for Americans 2010. Active men under age 50 will likely lose weight eating just 2,500 calories a day, because they often require 2,800 to 3,000 calories daily just to maintain their current weights.

2,500-Calorie Meal Plan

Using meal plans provided by the Dietary Guidelines for Americans 2010 helps ensure you’re eating well-balanced meals and that your body is getting the proper nutrients. A sample, 2,500-calorie plan includes 2 cups of fruits, 3.5 cups of veggies, 8.5 ounces of grains, 6.5 ounces of protein, 3 cups of dairy foods, 7 teaspoons of oils and 346 extra calories daily.

Sample Menu

A sample healthy 2,500-calorie menu may consist of two slices of whole-wheat bread, 1 tablespoon of peanut butter, 1 cup of blueberries, 1 cup of low-fat milk and four egg whites for breakfast; 1 cup of plain low-fat yogurt and 1 cup of sliced bananas for a snack; 3 ounces of grilled chicken breast, 3 cups of leafy greens, 2 tablespoons of Italian salad dressing, 1 cup of cherry tomatoes and 1 cup of cooked quinoa for lunch. You afternoon snack might include of 1.5 ounces of cheddar cheese, one-half ounce of almonds and 10 whole wheat crackers. For dinner, try 3 ounces of canned light tuna mixed with 1 tablespoon of mayonnaise, two slices of whole-wheat bread and 1 cup of raw cucumber slices. For an evening snack, try 3 cups of popcorn and 1 ounce of unsalted peanuts.

What Does a 2500 Calorie Meal Plan Look Like? Best Meal Plan Tips to Build Muscle

You will mostly hear about countless diet plans, but have you ever wondered how a 2500 calorie diet plan looks? 

If you count each calorie, 2500 is a huge number for a day. But it’s the distribution of macronutrients like proteins, carbs, and fats that make or break a meal plan. A balanced meal divides calories in every meal of your day. 

When it comes to customizing a calorie count each day, you need to first understand how much food you have to consume every day to achieve results. Usually, a 2500 calorie count is rather hard to complete in one day, but it is essential for muscle buildup. 

What are Calories? 

Your calorie intake predominantly depends on personal factors likeAge Weight Height Lifestyle 

A balanced diet is prepped after careful consideration of these points. Teenagers and growing children usually need more nutritious calories. Age also determines any physical changes your body might have after intaking calories. 

Then, your current weight and height are considered, and if you are trying to gain, lose or maintain your weight. Lastly, your lifestyle determines your calorie count, whether you exercise or not and how much movement you do each day. 

These factors are the crux of planning a meal according to your calorie count. So, what does a 2500 calorie meal plan look like? Let’s find out.

A Regular 2500 Meal Plan 

What’s important to note is that most meal plans are distributed in 40/40/20, 30/20/50, or 20/50/30 ratios. These ratios evenly contribute to 2500 calories at the end of each day. Including the three main meals, you also have snack options. 

Meal Plan

We have found the best 40/40/20 ratio to keep you full and finish the 2500 calorie mark with this meal plan. Here’s what a basic 2500 meal plan looks like and how you can incorporate it into your daily life. 



Incorporating proteins like eggs and carbs like whole-grain oats in your breakfast can keep your calorie count consistent and filling! 

These foods help you to start your morning with a boost. If you can not live without fluids in the morning,  a plain cup of brewed coffee will do the trick. Given that it’s with no fat, it will only amount to 5 calories, which is safe for your diet.


  • 2 eggs 
  • 1 cup egg whites 
  • 1 cup oats 
  • 2 tbsp maple syrup 
  • 1 cup blueberries 

Calorie Count: 595 

  • Fats 15 g
  • Protein 40 g 
  • Carbs 75 g 



Lunch is a mid-day meal;  if you work, you know how grumpy you can get if you don’t have a nice lunch. Don’t worry; we have a calorie-safe yet delicious meal planned for you. This lunch carries the main protein – chicken breast and carbs like long-grain brown rice.


  • 1 cup chopped broccoli (steamed)
  • 6 oz. chicken breast 
  • 1 cup long-grain brown rice 

Calorie Count: 419

  • Fat 6.5 g 
  • Protein 45 g 
  • Carbs 45 g 

Snack Break 


A balanced meal plan has it all. Yes, snacks too. Snacks can be eaten whenever you have hunger breaks throughout the day. The only difference is that these should be extremely healthy and include delicious options. 

Here you have a 40/40/20 ratio of snack options, and you can have them anytime during the day. 


2 scoops of Whey protein powder (isolate) 

1 apple (medium-sized) 

Calorie count: 376

  • Fats 4 g
  • Carbs 35 g 
  • Protein 50 g 

Another Snack Option


  • 1 Bagel 
  • 2 tbsp cream cheese 

Calorie count: 309 

  • Fats 6 g
  • Protein 11 g 
  • Carbs 57 g



Finish off with a feast; here, we have a dinner meal filled with macro nutrition to help you build muscles and complete a 2500 calorie count for the day. 


  • 1 medium sweet potato 
  • 1 pat butter
  • 15 asparagus sticks (chopped) 
  • 2 tbsp extra virgin olive oil 
  • 6 oz. lean steak 

Calorie count: 676 

  • Fat 28 g 
  • Carbs 46 g
  • Protein 60 g 

Total Calories: 2380 

Do not worry about reaching the perfect 2500 calorie count; the crucial part about this meal plan is sticking to this mark consistently. 

You can add some fruits and healthy snacks to your diet. Just make sure to always read the label as a rule of thumb. Or calculate calories by a simple calorie counter with apps like this one.

For a healthier meal plan, try to go for home-cooked meals where you can control what you put in your food. 

Eating loads of foods may be a dream for many, but only people who are trying to gain and build muscles know how hard it can actually be. For that reason, we have made this list. 

Tips to Build Muscle Through Meal Plans 

To build muscles, you need to complete your targeted calorie count and gym hours. 

Spending hours in the gym sure builds muscle, but when you have a meal plan, the process just becomes easier and faster. 

Especially when you do not have to worry about shedding that extra fat! Here are some of the best tips on building muscles with balanced meals:

How Food Can Help Build Muscles 

How Food Can Help Build Muscles

Macronutrients are important for muscle building, and it’s not only protein that gives you lean muscles. A good amount of controlled carbohydrates and fibers also help to gain muscle.

Consuming the right kind of food builds muscles and improves your energy levels.

According to the International Society of Sports Nutrition (ISSN), at least 1.4 to 2.0 g of protein per kilogram of body weight is essential for individuals to build muscles.

When it comes to carbohydrates, you also need them to maximize glycogen replenishment in your muscles. 

Usually, carbohydrates are good to consume post-workout because they balance your energy levels. Moreover, you need to have 1.2 to 1.5 g of carbohydrates per kg body weight. This intake should happen at every 30-minute interval for building muscles.

Carbohydrates, along with proteins, promote protein synthesis and stimulate muscle tissue repair in your body. So this simple math of calorie consumption can be an efficient way of building muscle mass.

After an extensive workout, you need a rapid recovery, and consuming a diet that is filled with macronutrients like carbohydrates, proteins, fats, and vitamins can initiate muscle tissue repair and replenish muscle glycogen.

A good mix of vitamins, minerals, and water can also promote muscle growth and speed up the process of muscle recovery.

Have an Energy Surplus 

It is also important to consider that you need to create a calorie surplus when increasing muscle mass. To put it simply, it means that you are consuming more calories than you’re burning. 

According to research, energy surplus may help muscle building while exercising and physical training. 

Here’s a list of some muscle-building foods to add to your dinner. These are high in energy and help build body mass.

Foods to Add to Your Meal Plan

When building lean body mass, you need high protein and low fat. The calories can fluctuate between meals, but you need to consistently follow and reach your calorie count by the end of the day. 

Here is a list of some foods you can include in your meal plan to build muscles.



An egg is a protein-filled food, and a boiled egg contains 6.28 g of protein each.

You will often notice your protein powder comes with amino acids and these amino acids are also present in eggs. 

Research shows that eggs are a great source of power, strength, and energy. In addition, they are also a great source of vitamin B, which is essential for increasing skeletal muscle mass.

Whey Protein Powder

Whey Protein Powder

Protein powder is a staple for all bodybuilders. Three scoops of protein powder give you about 50 g of protein. 

You can include this isolated powder as drinks or shakes in your meal plans. In addition, protein powder can be consumed pre/post-workout and even during workouts to keep your energy levels high.


Contrary to popular belief, meat is not the only food source for high proteins. For example, research suggests that quinoa is exceptionally high in protein and has a range of vitamins and minerals.

Quinoa is a great provider of fibers and balanced amounts of amino acids, and all of these qualities come at the cost of zero gluten.


If you are a vegan and want to follow a plant-based diet, tofu is the way to go. One hundred grams of fried tofu contains 18.8 g of protein.

Moreover, tofu is a soy-based product, which is also high in energy. You can include this in your breakfast and dinners as an alternative to main proteins like chicken and beef.


Chicken breasts are popular among bodybuilders because 100 g of chicken breast contains 22.5 g of protein. In addition, unlike other meals, chicken does not have a high-fat ratio. As a result, you can cook and plan various meals with chicken.


Even if you follow a diet, it does not mean that it must be bland. You can easily add ingredients like cheese to your meal plans; just add them carefully.

However, you need to ensure that you don’t surpass the daily calorie count. Adding to that, it is also advised that you do not have saturated fats in your meals.

Each cup of diced cheddar cheese and mozzarella cheese contain 24.5 g and 20.4 g of protein, respectively. One cup of cottage cheese contains 14.9 g of protein, and it is a healthier option if you want to include cheese in your meal plans as it is partially skimmed.

Cheese is also a good source of calcium, which strengthens your bones.

Lean beef

Beef can be a good option and source of protein when you’re planning your meals. However, make sure you use lean beef instead of fatty portions. 100 g of boneless lean beef contains 27.7 g of protein, trimmed to 0” fat.

The good thing about beef is that it’s a complete protein, which means you’re getting all the essential amino acids that are great for muscle building and recovering from low energy levels. 

Also read: 

How to Recover From Sore Muscles 

Consequently, when your body goes through strenuous training and exercise, your muscles tend to get sore and tighten up. We have the perfect solution for you; Exogun is the best massager for muscle recovery.

After an extensive workout, you need to replenish your energy. Exogun provides percussion therapy which penetrates deep into tissues and reduces tension in your muscles. 

Moreover, you can also get Exogun-mini which is portable and super convenient to carry, and it provides the best massage for muscle recovery around specific areas of the body. 

In addition, pulling and straining muscles is common for many people, even if they don’t exercise. This Exogun mini is beneficial for muscle recovery in many ways:

  • Compact but powerful
  • It comes with four attachments, each to target muscle and bone pain 
  • Increases blood circulation for pain relief 
  • Recovers sore and tensed muscles instantly. 


Following a meal plan is a good technique to maintain a healthy diet while gaining lean muscles. However, be mindful that you do not push your body too much, and keep track of what suits your body the most. 

If you can not complete the 2500 count daily, start slow. Just like Rome was not built in a day, your body needs time to heal, adjust and adapt to new meal plans. 

You can also try the best massage for muscle recovery to deal with body stress post-exercise and diet.

Good luck on your fitness journey! 

Take Control Of Your Eating With This 2500 Calorie High Protein Diet Plan

Where do you stand with weight loss, weight gain or weight maintenance, and is it just weight that you’re worried about, or do you factor in body composition too? It’s all well and good losing total weight if you’re classified as ‘overweight’ or ‘obese’, and granted you are highly likely to improve your body composition i.e. favourable muscle ratio to fat if you lose total body weight.

Depending on what your goals are, and what your starting weight and level of conditioning is, you may be able to apply this 2500kcal diet plan delivering 37% carbs, 30% protein & 33% fat to support your fat loss, toning or maybe even weight gain needs.

Diet Plan Breakdown

Calories: 2500kcal
Protein: 185g
Carbohydrate: 230g
Fat: 93g          

Macro’s :

37% Carbs
30% Protein
33% Fat


2x Granary Bread, 1 tsp margarine/butter (290kcal; 8g Protein; 29g Carbs)
2x Scrambled eggs (160kcal; 10g Protein)
1x Scoop whey protein with water (120kcal; 25g Protein; 4g Carbs)


1x Apple (46kcal; 11g Carbs)
1x rice cake, 1x tsp peanut butter (220kcal; 5g Protein; 8g Carbs)


160g boiled/grilled chicken breast (146kcal; 32g Protein)
125g or ½ bag cooked Basmati/wholegrain rice (200kcal; 4g Prot; 40g Carbs)
100g Mixed vegetables (40kcal; 2g Protein; 6g Carbs)


2x Tangerines (50kcal; 10g Carbs)
125g natural yoghurt (not Greek) & 2x teaspoon honey (134kcal; 7g Protein; 21g Carbs)


100g Beef/Steak (242kcal; 29g Protein)
150g Egg Noodles (1/3 bag) (249kcal; 8g Protein; 42g Carbs)
160g (1/2 bag) stir fry veg (80kcal; 2g Protein; 7g Carbs)
5ml (1x tsp) Soy sauce (3kcal)
20ml (2x tsp) sweet chilli sauce (46kcal; 11g Carbs)
Black Pepper

Post Training

1x Scoop whey protein with water (120kcal; 25g Protein; 4g Carbs)
125ml Fresh orange juice (80kcal; 1g Protein; 15g Carbs)


100g (1/3 of 300g pot) cottage cheese (70kcal; 11g Protein; 4g Carbs)
Black pepper
2x rice cakes (60kcal; 12g Carbs)
150g cottage cheese (100kcal; 16g Protein; 6g Carbs)
Black pepper

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