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2500 Calorie Diet Plan for a Day: For Men ad Women! Does it Work?

Weight gain and bodybuilding can be as difficult as weight loss. While we workout and sweat it when you want to lose weight, you must workout equally to gain muscles too.

Calories are just to keep a count of what you eat. However, you can’t keep consuming fats and proteins only. This can have a negative impact on your overall health.

Hence, most dieticians and nutritionists suggest following a 2500 calorie diet in case you want leaner muscles without any weight gain. This diet helps you flush out toxins and fats, and gain some healthy and lean muscles.

The following meal plans come to a total of 2500 calorie diet, where the meals have been split into 8 parts for you to consume a bit many times a day.

This makes it easier for your digestive system to digest and you will have enough energy to work out the whole day.

1. Protein Pancakes

Pancakes are everyone’s favourite. When you wake up, your body is fresh and you can digest all the protein very well. Hence, the pancakes are to be made using eggs and bananas.

To make this, you need to mash a banana or two in a big bowl. Then add two egg yolks and whisk with the mashed bananas. You can make pancakes using this mixture. You can serve it with honey or almond butter too.

These pancakes will just be 250 calories. This is enough to start your day. Eggs contain Vitamin A, D, B and Calcium, Potassium, Protein and Iron.

Whereas, bananas contain magnesium, protein, calcium, fibre and vitamins too. This is the healthiest breakfast you can ever have.

2. Sweet Potato Toast

‘Bread should be avoided’ – Likes no human ever. This statement is clichéd and false. There are so many healthier options in bread.

After your work out session, you can try consuming some brown bread as shown in this recipe. To make a sweet potato toast, you must peel a sweet potato and slice in thin pieces.

Join it with the bread and toast it for about 20 seconds on the highest flame. The sweet and savoury flavour can be enhanced by adding toppings of your choice.

You may add raisins, cream cheese, apple or pumpkin butter, avocado or chicken salad too. It will be a 250 calorie snack after your breakfast. This snack will help you digest even better due to its fibre content.

3. Chilli Chicken and Kale Wrap

Wraps can be prepared in no time. Especially, chilli chicken wraps are anyone’s piece of cake.

Vegans can replace the chicken with cottage cheese. To prepare this lunch recipe, you need yogurt, chipotle hot sauce, 1 wholegrain wrap, shredded chicken breast, kale leaves, coriander leaves, red chilli and salt to taste.

Without cooking anything, you must simply apply the yogurt and hot sauce on the wrap. Then add chicken, chillies and leaves in the wrap.

Wrap and eat the wrap. Simple, easy and delicious. This recipe is just 400 calories, which is perfect for your midday meal. It is loaded with energy-giving nutrients.

4. Pita Pizza

Diet doesn’t mean you can’t have pizza! This pizza recipe is good for bones, vegetarian, and aids the immune system as well.

To make this recipe, you need one whole wheat pita bread, virgin oil, tomato, mozzarella cheese, basil, vinegar and greens for garnishing.

It contains carbohydrates, proteins, dietary fibre, vitamin A, vitamin C, folate, calcium, iron, magnesium and potassium too. This medium-fat protein lunch can help you buckle up for the rest of your workouts.

The meal consists of 400 calories in all. The Pita Flat Bread has a good amount of calcium, magnesium and potassium for your lunch and the greens have a lot of iron content to keep your energy levels high.

5. Berry Beet Smoothie

What’s a day without juices or smoothies? For your snacking ideas, we present to you the healthiest yet the tastiest smoothie: The Berry Beet Smoothie.

Beet and Berries are directly linked with treating anaemia. To prepare this smoothie, you need to blend some fresh almond milk (unsweetened), orange juice, mixed berries (of your choice) and banana or yogurt (optional).

You can serve it with basil leaves and it will serve you 200 calories only. This is the best way to save time while your tummy remains full and you save time.

6. Fruit Salad

It is not the Asian fruit salad with milk, as milk harms the body if consumed with sour fruits. This fruit salad is a unique mixture of seasonal fruits.

You can enjoy it as a dessert or your sunset snack. You can add all seasonal fruits of your choice in a bowl. Of course, you must chop them in favourable shapes.

Add some orange juice and one tablespoon of honey to it. Let it rest in the fridge for an hour.

While serving, add some Greek Yogurt to complete its taste! Trust this recipe! It’s just 150-200 calories, depending on the fruits you add.

7. Peanut Noodles

Here’s to adding a little more excitement and taste to your daily diet.

You may add some chicken as well. To make this, you need some noodles, boneless and skinless chicken, sesame oil, soy sauce, vinegar, ginger, clove, honey, lime/lime juice, red pepper, broccoli, celery, cabbage and cilantro.

Some people prefer adding a bunch of vegetables for extra taste and flavour. The result? Extremely healthy recipe!

This recipe is full of protein, dietary fibre, sodium, carbohydrates and healthy fats. It only consists of 400 calories.

8. Broccoli & Pea Fritters

Asians love fritters. Broccoli and Pea Fritters take only 25-30 minutes to prepare and serve. 

Broccoli at night can be light as well as healthy for you. To prepare this dinner, you need to add broccoli, garlic, and mind in a mixer and mix until they’re finely chopped.

You can then add pea, cornflour, eggs (optional) and mash all of it together in a bowl. Then, in a large pan, add some oil to fry the fritters. Put only a little amount of mixture at a time and fry until it is golden brown.

You can serve the fritters with cottage cheese, mozzarella cheese or avocados. This dinner is also just 400 calories for you. This should be the last meal of your day.


The 8 meals mentioned above are all extremely healthy and given by professionals. You may take one small portion of each meal of taking any 4 of these to total 2500 calories a day.

Remember, the motive is to keep your tummy full so you don’t crave unhealthy foods. While you consume these proteins, carbs and other nutrients, you should keep in mind that exercising is a must and without that, nothing shall be accomplished.

In case you’re allergic to some recipes stated above, you may look at our other blogs to check out recipes for a particular calorie count. We hope you remain healthy and gain lean muscles soon! Keep eating healthy, see you next week!



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