Nutrition is the critically important, yet often overlooked aspect of almost every fitness program out there.

You can spend as much time in the gym as you want or run on that treadmill until you’re blue in the face, but if you don’t feed your body with the proper foods each day you’re going to get absolutely nowhere.

If you’re looking for a high quality 2500 calorie meal plan derived from a healthy mix of proteins, carbs and fats, you’re in luck. You’ll find a fully structured plan to hit that calorie target below.

Before you dive into it though, please read through these quick guidelines…

1) The specific number of meals that you consume is really up to you. This specific plan uses 3 meals and 3 snacks, but if you want to combine things into fewer sittings that’s totally fine as long as the total food volume remains the same.

2) If there are food items you want to subtitute in/out, just check the calorie content for that specific food (it’s listed in brackets right beside it) and then use the database on to find a calorically equal subtitute.

3) This meal plan can be used on both workout and non-workout days. On workout days, just insert the session wherever it fits best for you.

Get your fully structured 2500 calorie meal plan below…

2500 Calorie Meal Plan

* Number in brackets next to each item represents the calorie total.

Meal #1 (Breakfast)

(140) 2 whole eggs
(51) 3 egg whites
(156) 1/2 cup oatmeal (dry measurement)
(86) 1 large orange
(121) 1 large banana

Meal #2 (Snack)

(83) 3/4 scoop whey protein powder
(91) 8 ounces skim milk
(83) 1 cup blueberries
(60) 1/2 tbsp. flaxseed oil

Meal #3 (Lunch)

(164) 3.5 oz. chicken breast
(213) 1 1/4 large pita
(85) 1 1/2 cup sliced apple
Unlimited vegetables

Meal #4 (Snack)

(83) 3/4 scoop whey protein powder
(91) 8 ounces skim milk
(103) 1/3 cup oatmeal (dry measurement)
(60) 1/2 tbsp. extra virgin olive oil

Meal #5 (Dinner)

(204) 3.5oz. salmon
(325) 1 1/2 cup rice (cooked)
Unlimited vegetables

Meal #6 (Snack)

(216) 1 1/3 cup low-fat cottage cheese
(108) 4 walnuts

Hope you found this 2500 calorie meal plan useful.

– Sean

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