The journey of weight gain or weight loss isn’t a cakewalk. It takes a dedicated routine, considerable discipline and cutting off plenty of our old and healthy habits to achieve our desired goals. Diet plays a crucial role in making our weight loss or weight gain endeavor a success. Calorie intake is another imperative factor that drives the weight management process. The 2500 Calorie Diet Plan is an inculcation of nutrient-dense, whole foods, like fiber-rich whole grains, lean protein, healthy fats and a delicious mix of fruits and veggies. A 2500 Calorie Diet plan is a mix of healthy calorie meals which can help one reach their fitness and weight goals. The 2500 Calorie Meal Plan is typically designed to assist people in building lean muscles as well as burn the extra kilos they possess. The 2500 kcal diet plan incorporates a large mix of high-protein foods, whey protein, fruits, nuts, veggies and even lean meats. Most people who indulge in heavy weight training adopt a 2500 Calorie Diet plan. Anyone could switch to a 2500 calorie diet plan, however, it mainly depends on the level of activity one involves in their daily life. Keep readings further to know better on what is a 2500 Calorie diet plan.
What is a 2500 Calorie Diet Plan?
A diet excessively rich in calories can feel overwhelming for someone with a sedentary lifestyle that doesn’t involve a lot of activities. One may naturally aim at fulfilling their dosage of 2500 calories by munching on fries, big piles of burgers, sugary candies and a bundle of fast foods. However, there are healthier ways to follow a 2500 calorie diet plan. Following a 2500 kcal diet plan should include a healthy portion of foods enriched with protein, carbs, and fat as well as spread out through your meal in a way that positively affects your physique and health in general. Unhealthy, high-sugar, high-fat, deep-fried foods are recommended to be avoided while following a 2500 calorie meal plan. The sweet cravings can be satiated every now and then, however its consumption should be limited. A 2500 calorie diet plan includes intaking a variety of fruits, leafy greens, dairy products, meat, fish and eggs. The diet intrinsically helps in building lean muscles and losing excess weight. It is also substantially helpful for those indulging in weight training as the 2500 kcal diet plan includes a good mix of high-quality protein that assist with tissue repair and growth of lean muscles.
2500 Calories Diet Plan for 7 Days
There are a plethora of ways to attain quick weight loss or weight gain. However, they might not all be healthy. For a healthy weight management, one needs to follow a healthy mix of diet that includes macronutrients like carbohydrates, protein, and fat which can provide you with all the necessary micronutrients like vitamins and minerals which can promote the overall energy and well being of the body. Below given is a 2500 calorie diet plan for 7 days that can help you attain your health goals. You can supplement your diet
Day 1
| EARLY MORNING DRINK | Fenugreek seeds water (1 glass) + 6-8 soaked almonds + 2 walnut |
|---|---|
| POST WORKOUT | 1 glass Protein shake– 1 scoop protein + 300ml cow milk + 1 tbsp almond butter/peanut butter + 50 gm avocado + 6-8 berries + 2 tsp mixed seeds |
| BREAKFAST | 2 Egg cheese sandwich + Milk coffee- 4 multigrain breads + 4 boiled eggs (mash it) + 1 tbsp mayonnaise + 2 cheese slices + 2 tsp butter + 1 cup milk coffee (without sugar) |
| MID MORNING | 1 bowl Creamy broccoli and peas soup |
| LUNCH | Dal makhni + paneer capsicum sabji + 3 bajra roti + salad- 1 katori dal makhni + 1 bowl paneer capsicum sabji (180gm paneer) + 100gm bajra flour + 3 tsp ghee + 200gm salad like cucumber, tomato, carrot |
| SNACK | 1 bowl sweet potato kala chana chaat- 3 tbsp boiled kala chana + 150gm sweet potato + chopped veggies |
| DINNER | Oats dal khichdi + omelette – 4 tbsp Oats, 4 tbsp chana dal, 2 tsp ghee + 180gm chopped veggies like onion, tomato, capsicum, green peas + 4 egg omelette + 3 tsp ghee/butter |
The early morning drink on the first day of a 2500 calorie diet plan can include a glass of fenugreek seeds water with some soaked almonds and walnuts. A glass of protein is what one can have after a refreshing workout. Egg cheese sandwich with milk coffee is to be intaken for breakfast, with a bowl of creamy broccoli and peas soup as the mid morning meal. For lunch, consume dal makhani, paneer capsicum sabji, bajra roti alongside salad. The evening snacking can be fulfilled with a bowl of sweet potato kala chana chaat. Keep the dinner comparatively light with oats dal khichdi and omelet.
Day 2
| EARLY MORNING DRINK | Fenugreek seeds water (1 glass) + 6-8 soaked almonds + 2 walnut |
|---|---|
| POST WORKOUT | 1 glass Protein shake– 1 scoop protein + 300ml cow milk + 1 tbsp almond butter/peanut butter + 50 gm avocado + 6-8 berries + 2 tsp mixed seeds |
| BREAKFAST | Vegetable paneer poha- 1 bowl vegetable paneer poha (180gm paneer) + 1 glass coconut almond spinach smoothie- 200ml coconut milk + 2 tbsp peanut butter + 2 tbsp pumpkin seeds + 2 cup spinach |
| MID MORNING | 1 bowl Creamy mushroom soup |
| LUNCH | 3 Anda paratha + ghobhi matar sabji + yellow moong dal + salad – 100gm multigrain flour (3 tsp ghee) + 3 whole eggs + 1 katori gobhi matar sabji + 1 bowl daal + 200gm salad (like cucumber, onion, tomato, carrot)
|
| SNACK | 1 bowl ghee roasted makhana & cashew |
| DINNER | Paneer tikka + malai broccoli – 200gm paneer + 250gm broccoli + 70-80gm malai |
On the second day, keep the early morning drink and post workout meal the same as the first day. Make vegetable paneer poha for breakfast and a bowl of Creamy mushroom soup as a mid morning meal. Anda paratha, gobi matar sabji, yellow moong dal and salad can be reserved for lunch. A bowl of ghee roasted makhana and cashew can be consumed for snack. For dinner, make delicious paneer tikka and malai broccoli.
Day 3
| EARLY MORNING DRINK | Fenugreek seeds water (1 glass) + 6-8 soaked almonds + 2 walnut |
| POST WORKOUT | 1 glass Protein shake– 1 scoop protein + 300ml cow milk + 1 tbsp almond butter/peanut butter + 50 gm avocado + 6-8 berries + 2 tsp mixed seeds |
| BREAKFAST | 4 Oatmeal pancake + peanut butter + apple (100gm oats + 4 eggs + 1 cup yogurt + 1 medium chopped apple with 2 tbsp peanut butter) |
| MID MORNING | 1 bowl Creamy broccoli and peas soup |
| LUNCH | Brown rice egg biryani + ghiya raita + paneer capsicum sabji + salad- 1.5 bowl boiled brown rice + 3 whole eggs + 1 katori ghiya raita + 1 katori paneer capsicum sabji + 200gm salad like cucumber, onion, tomato |
| SNACK | 1 bowl sweet potato kala chana chaat- 3 tbsp boiled kala chana + 150gm sweet potato + chopped veggies |
| DINNER | Bajra khichdi with milk- 5 tbsp bajra ( pressure cook first & make khichdi) + 200ml cow full fat milk Step: -pressure cook bajra first-then add the bajra khichdi into the milk (no sugar) |
In the 2500 calorie diet plan, the early morning drink and post workout protein shake remains common throughout. Oatmeal pancakes with peanut butter and apple can be consumed for breakfast whereas a bowl of Creamy broccoli and peas soup can be made for the mid morning meal. For lunch, the 2500 kcal diet plan can include brown rice egg biryani, ghiya raita, paneer capsicum sabji and salad. Include a bowl of sweet potato kala chana chaat for evening snack and keep the dinner light with bajra khichdi with milk.
Day 4
| EARLY MORNING DRINK | Fenugreek seeds water (1 glass) + 6-8 soaked almonds + 2 walnut |
| POST WORKOUT | Protein shake– water + 1 scoop protein |
| BREAKFAST | 2 Paneer cheese sandwich + Blended coffee smoothie- 4 multigrain breads + 60gm paneer (scrambled) + 1 tbsp mayonnaise + 2 cheese slices + 2 tsp butter + 180ml full fat milk + 2 tsp coffee + handful of berries |
| MID MORNING | 1 bowl Creamy broccoli and peas soup |
| LUNCH | 1 bowl Soya kala chana sabji + 3 ragi parathas (100gm ragi flour + 3 tsp ghee) + 1 katori malai matar mushroom sabji + 1 bowl salad (200gm salad like onion, cucumber, tomato) |
| SNACK | 1 bowl ghee roasted makhana & cashew |
| DINNER | 1 bowl chickpea vegetable pasta (1 bowl boiled chickpea pasta + 180gm of veggies like onion, capsicum, broccoli, carrot, mushroom, peas + 2 tsp butter) + Grilled paneer (200gm paneer + 2 tsp ghee) |
The 4th day of a 2500 calorie diet plan should typically start with fenugreek seeds water alongside 6 or 8 soaked almonds and a couple of walnuts. The post workout meal should include a glass of protein shake. For breakfast, resort to paneer cheese sandwich with blended coffee smoothie. The mid morning meal can include a bowl of creamy broccoli and peas soup. The lunch can be made nutritious with a bowl of soya kala chana sabji, ragi parathas, a bowl of malai matar mushroom sabji and some salad. A bowl of ghee roasted makhana and cashew can be made for snacking and a bowl of chickpea vegetable pasta can make the delicacy for the night.
Day 5
| EARLY MORNING DRINK | Fenugreek seeds water (1 glass) + 6-8 soaked almonds + 2 walnut |
| POST WORKOUT | 1 glass Protein shake– 1 scoop protein + 300ml cow milk + 1 tbsp almond butter/peanut butter + 50 gm avocado + 6-8 berries + 2 tsp mixed seeds |
| BREAKFAST | 2 Egg cheese sandwich + Milk coffee- 4 multigrain breads + 4 boiled eggs (mash it) + 1 tbsp mayonnaise + 2 cheese slices + 2 tsp butter + 1 cup milk coffee (without sugar) |
| MID MORNING | 1 bowl Creamy broccoli and peas soup |
| LUNCH | Dal makhni + paneer capsicum sabji + 3 bajra roti + salad- 1 katori dal makhni + 1 bowl paneer capsicum sabji (180gm paneer) + 100gm bajra flour + 3 tsp ghee + 200gm salad like cucumber, tomato, carrot |
| SNACK | 1 bowl sweet potato kala chana chaat- 3tbsp boiled kala chana + 150gm sweet potato + chopped veggies |
| DINNER | Oats dal khichdi + omelette – 4 tbsp Oats, 4 tbsp chana dal, 2 tsp ghee + 180gm chopped veggies like onion, tomato, capsicum, green peas + 4 egg omelette + 3 tsp ghee/butter |
Keep the early morning drink and post workout shake similar to other days of the 2500 calorie meal plan. One can make egg cheese sandwiches and milk coffee for breakfast. A bowl of creamy broccoli and peas soup can be consumed for a mid morning meal. Dal makhani with spanner capsicum sabji, bajra roti and salad on the side can be made into lunch. A bowl of sweet potato kala chana chaat is best for the evening cravings. For dinner, make oats dal khichdi and omelet.
Day 6
| EARLY MORNING DRINK | Fenugreek seeds water (1 glass) + 6-8 soaked almonds + 2 walnut |
| POST WORKOUT | 1 glass Protein shake– 1 scoop protein + 300ml cow milk + 1 tbsp almond butter/peanut butter + 50 gm avocado + 6-8 berries + 2 tsp mixed seeds |
| BREAKFAST | Vegetable paneer poha- 1 bowl vegetable paneer poha (180gm paneer) + 1 glass coconut almond spinach smoothie- 200ml coconut milk + 2 tbsp peanut butter + 2 tbsp pumpkin seeds + 2 cup spinach |
| MID MORNING | 1 bowl Creamy mushroom soup |
| LUNCH | 3 Anda paratha + ghobhi matar sabji + yellow moong dal + salad – 100gm multigrain flour (3 tsp ghee) + 3 whole eggs + 1 katori gobhi matar sabji + 1 bowl daal + 200gm salad (like cucumber, onion, tomato, carrot)
|
| SNACK | 1 bowl ghee roasted makhana & cashew |
| DINNER | Paneer tikka + malai broccoli – 200gm paneer + 250gm broccoli + 50gm malai |
The second last day of the 2500 kcal diet plan will start with the same early morning drink and post workout meal as it did on days before. Make the tasty and healthy vegetable paneer poha for breakfast and a bowl of creamy mushroom soup for the mid morning meal. The lunch can be nutritionally fulfilled with Anda paratha, ghobhi matar sabji, yellow moong dal and a fitting bowl of salad. Make the evening snack delightful with a bowl of ghee roasted makhana and cashew. For dinner, consume paneer tikka and malai broccoli fulfilling the 2500 calorie diet plan for the day.
Day 7
| EARLY MORNING DRINK | Fenugreek seeds water (1 glass) + 6-8 soaked almonds + 2 walnut |
| POST WORKOUT | 1 glass Protein shake– 1 scoop protein + 300ml cow milk + 1 tbsp almond butter/peanut butter + 50 gm avocado + 6-8 berries + 2 tsp mixed seeds |
| BREAKFAST | 4 Oatmeal pancake + peanut butter + apple (100gm oats + 4 eggs + 1 cup yogurt + 1 medium chopped apple with 2 tbsp peanut butter) |
| MID MORNING | 1 bowl Creamy broccoli and peas soup |
| LUNCH | Brown rice egg biryani + ghiya raita + paneer capsicum sabji + salad- 1.5 bowl boiled brown rice + 3 whole eggs + 1 katori ghiya raita + 1 katori paneer capsicum sabji + 200gm salad like cucumber, onion, tomato |
| SNACK | 1 bowl sweet potato kala chana chaat- 3 tbsp boiled kala chana + 150gm sweet potato + chopped veggies |
| DINNER | Bajra khichdi with milk- 5 tbsp bajra ( pressure cook first & make khichdi) + 200ml cow full fat milk Step: -pressure cook bajra first-then add the bajra khichdi into the milk (no sugar) |
The last day of the 2500 calorie meal plan should include fenugreek seeds water with some soaked almonds and walnuts followed by a glass of protein shake as the post workout meal. Oatmeal pancakes with peanut butter and apple can be consumed for breakfast. A bowl of creamy broccoli and peas soup would make the perfect mid morning meal. For lunch, one can have brown rice egg biryani supplemented with ghiya raita, paneer capsicum sabji and salad. The evening snack for the last day of the 2500 kcal diet plan could be satiated with a bowl of sweet potato kala chana chaat. Keep the dinner delicious and healthy by making bajra khichdi with milk.
Foods to Include in 2500 Calorie Diet
To attain positive and desired goals from following the 2500 kcal diet plan, one needs to incorporate a nutritious mix of diet rich in high protein and low fat. The calories should be fragmented throughout the meal, however, the quantity can vary as long as the daily calorie count is being met. Below mentioned are the list of foods that you can include in your 2500 calorie diet plan. You can supplement this meal plan with a Balanced Diet Chart.
Whey Protein Powder
The whey protein powder makes a staple appearance in the diet of bodybuilders, gym enthusiasts or people who engage in rigorous strength and weight training. Protein powder shakes are ideally consumed post-workout or during the workout. It substantially helps in keeping the energy levels high. Whey protein powder can also be consumed in forms of drinks or shakes added with fruits of your choice and even mixed into pancakes or oatmeals.
Eggs
Eggs are one of the best sources of whole protein with 6g of protein present in a single serving of egg. The amino acids present in the eggs are useful in reducing body weight, increasing muscle mass, strengthening of bones and providing the body with required energy. The contents of eggs are also rich in Vitamin B which is substantially useful in promoting skeletal muscle mass.
Quinoa
Meat and meat products aren’t the only excellent sources of high protein. Quinoa is one of the best vegetarian sources of extracting high protein along with other essential vitamins and minerals. Quinoa comes with various health benefits such as helps in digestion, lowers cholesterol, helps regulate blood sugar level and contains anti-cancer properties. It is also a wonderful source of fibers and amino acids with the plus point of being gluten-free.
Chicken
Chicken breasts are religiously consumed by bodybuilders or people who engage in strength training as 22.5 g of protein can be consumed from just 100g serving of chicken breast. The fat ratio in chicken is minimal which is just 3.6g in 100g of chicken breast and thus it can be cooked into various recipes and meals.
Tofu
There is 18.8 g of protein present in 100g serving of tofu which makes it an excellent addition to the 2500 calorie diet plan. Soy based food such as tofu is one of the best vegan sources of protein that provides your body with enhanced energy. Tofu is a great alternative for chicken or anything non veg and can be easily included into your breakfast or dinner meal of 2500 calorie diet plan.
Cheese
Dairy products contain healthy fats in them. Dairy products like cheese are enriched with healthy nutrients like calcium, proteins, carbohydrates as well as calories which helps in easy weight gain. Cheese can be incorporated into various recipes to make them delicious along with extracting various health benefits. The calcium present in cheese is also good for bones as it strengthens them. However, the consumption of cheese should be limited to not proceeding the desired calorie count.
Foods to Avoid in 2500 Calorie Diet
While being on a 2500 kcal diet plan, it is equally imperative to know about the foods that one needs to avoid alongside the foods that they should include. There are certain foods that are high in calories and added sugars but have very low nutritional value and don’t add much health benefits to your diet. These are known as empty calories. Below listed are some of the foods that one should avoid while being on a 2500 calorie diet plan.
- Added sugars
- Fast food
- Fried foods
- Extra sweetened beverages
- Processed or refined carbs
- Low fat foods
1. Added sugars
The consumption of added sugars should be limited to not more than 5-10% of your daily required calorie intake while being on a 2500 calorie meal plan. Baked goods, ice creams , candies are some of added sugary items that should be avoided.
2. Fast food
Fast foods have high calorie content but very minimal nutrients, thus they don’t add any nutritional value to your diet and therefore should be avoided while following a 2500 calorie diet plan. French fries, hot dogs, pizza, chicken nuggets, etc. are some of the fast foods which can divert the goals you are shooting to achieve.
3. Fried foods
Consumption of foods fried in unstable oils can significantly hinder your health goals of practicing a 2500 calorie meal plan. Fried foods like fried chicken, doughnuts, potato chips, fish and chips, etc. should be considerably limited as it can give birth to a string of health risks such as diabetes, obesity, etc.
4. Extra sweetened beverages
The calories present in sodas and sweetened drinks have plenty of calories but close to no nutritional value which can give way to the problem of obesity, cavity, tooth decay, heart diseases, type 2 diabetes, etc. Sports drinks, sugary juices, sodas, fruit punch, sweetened tea and coffee drinks are some examples of sweetened beverages which should be avoided.
5. Processed or refined carbs
Processed carbs like bagels, white bread, crackers, cookies, chips, sugary cereals, boxed pasta lack necessary nutrients and can’t sustain the energy levels for long. Consuming them can lead to a bundle of health problems including obesity.
6. Low fat foods
Dietary foods and the ones consisting of low fat should also be avoided because of the less content of fat in these foods. Some examples of these foods would include diet ice cream, diet boxed snacks, diet packaged and frozen meals, and artificial sweeteners.
Benefits of 2500 Calorie Meal Plan
Although the 2500 calorie diet plan might not suit everyone’s lifestyle and only unnecessarily add extra kilos to their weight. However, there are considerable benefits of adopting a 2500 calorie meal plan which can be observed through growth of lean muscles in the body, healthy weight gain or even loss of extra fats from the body. Below mentioned are some of the notable benefits of the diet.
Improves muscle mass
The consumption of nutritious foods like lean meat, whey protein, eggs, dairy products that are included in the 2500 calorie meal plan substantially helps in improving muscle mass. These food items are a great source of protein along with additional benefits of containing omega-3 fatty acids, carbohydrates, vitamins, fibers, etc.
Builds muscle strength
Foods like chicken breast, eggs, tofu, milk, almonds, quinoa are some of the items that are included in 2500 calorie meal plan which contains essential nutrients like proteins, Vitamin B, phosphorus, helps in healthy growth and strengthening of the muscles.
Healthy weight gain
Consuming a 2500 calorie meal plan doesn’t indicate trashing down junks, processed or fast foods into our body. It includes a mix of all the essential nutrients that would in overall development of the body and achieve the embarked health goals. The weight gained out of consuming the 2500 calorie meal plan is a healthy and safe one which will keep the health risks such as bloating, stomach distress and fluid retention at bay. If you want to gain healthy weight. you should know your maintainance calorie. Try Daily Calorie Intake calculator to measure the same.
Good nutrition
The 2500 calorie meal plan is a cumulative bunch of balanced diet that consists of macronutrients such as carbohydrates, protein and fat which would provide the body with necessary intake of micronutrients such as vitamins and minerals. The daily calorie intake under the diet is completed through consumption of healthy foods that have high nutritional value which adds various health benefits to the body.
Who should follow a 2500 calorie Diet?
The consumption of calories varies from one person to the other depending on various factors that range from age, physical activity or exercises , height and weight, hormones, medication, and health condition. On an average, a woman requires around 2000 calories per day to maintain the healthy weight they are carrying. However, the daily intake of calories may be reduced to 1500 kcal if one is striving to shed some kilos. On the other hand, men need 2500 calories on an average daily. But if they are on a weight loss journey, the calorie intake can be reduced to 2000 calories per day. The 2500 calorie meal plan can have different effects on different people depending on their lifestyle. For someone with close to no physical activity, the diet can lead to weight gain. Whereas if they add some exercises and workout into their routine, it may result in building of lean muscles and loss of excess weight. Therefore, anyone can follow the diet keeping in mind the factors like age, weight, routine, lifestyle, etc. One can also try 2000 Calorie Diet Plan if they want to maintain or lose weight.
2500 Calorie Diet Plan for Weight Gain?
While a bundle of masses are looking for ways and ideas to lose weight, there are some who are trying every ebb and corner to gain some kilos. It can be hard for some individuals to gain weight owing to their metabolic activity or metabolic, hormonal or medical complications. However, a proper diet plan can definitely make the weight gain goal come true. The 2500 calorie diet plan is carefully crafted to help individuals build body muscles and gain weight. The diet includes a balanced mix of macronutrients like carbs, protein, and fat, along with many micronutrients like minerals and vitamins that can help one achieve healthy weight gain.
How to follow a 2500 Calorie Diet Plan?
Fulfilling a 2500 calorie diet plan can very well be mistaken for stuffing your plate with all the foods high in calories, be it, french fries, burger or anything junk. However, that’s not the right way to go about following a 2500 calorie diet plan. It is essential that one intakes foods that are not only high in calories but are also nutritionally dense that provides our body with healthy muscle gain and loss of excessive kilos. Below mentioned are some of the tips that one should be mindful of while following a 2500 calorie diet plan.
Balanced Micronutrients
Around 30% of calories from each macronutrient you consume should support your health and energy needs. The meals should include a well balanced diet with proportionate distribution of proteins, carbohydrates and fats.
Nutrient-Dense Foods
The foods that you intake should be a healthy blend of food rich in nutrients. The foods should be high in calories content as well as in proteins, fiber and other essential nutrients.
Regular meals and snacks
The calories should be divided into various meals and snacks so that the intake of energy should be consistent throughout the day. This way the hunger pangs and frequent cravings can also be kept at bay.
Portion Control
Use measuring tools or take knowledge of the serving size adequately to know the portion sizes you are consuming in each meal. Keeping check of portion control can help one dodge overeating.
Stay Hydrated
While following a diet, it is always essential to take care of your hydration needs. Staying hydrated throughout can help you manage one’s calorie intake.
Expert Review on 2500 Calorie Diet Plan
The 2500 calorie meal plan is a well balanced blend of all the healthy nutrients, including fiber, proteins, carbohydrates, vitamins, omega 3 fatty acid and others. The diet is deigned to help one gain lena muscles and lose all the excessive weight. There are various benefits of adopting the diet plan that includes improving muscle mass, strengthening of muscles, healthy weight gain, good nutrition and others. There are certain foods that should be avoided while being on 2500 calorie meal plan such as fried foods, packaged and processed foods. The calories intake in the diet should be fulfilled by keeping in mind the foods should be rich in all nutrients and are not just empty calories.
References
Joshi, Kuhu, Manika Sharma, Avinash Kishore, and Devesh Roy. 2020. “A comparison of the Indian diet with the EAT-Lancet reference diet – BMC Public Health.” BMC Public Health. https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-020-08951-8.
“The suitability, acceptability, and feasibility of a culturally contextualized low-calorie diet among women at high risk for diabetes mellitus in Kerala: a mixed-methods study.” 2022. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9552705/.
FAQs
1. What can I eat to get 2500 calories a day?
People going on a 2500 calorie diet can consume food items like seafood, poultry, lean meats, eggs, soy products, nuts and seeds to fulfill the portion of 2500 calories a day. They should also aim at intaking around 6.5 ounces of protein.
2. How much weight will I lose if I eat 2500 calories a day?
An individual with an average lifestyle which includes regular physical activities can manage to lose around one pound of weight with the 2500 calorie diet plan. However, the calories intake should include foods dense in nutrients which can help one lose excess fat and also gain lean muscles.
3. Is it OK if I eat 2500 calories?
An average woman needs 2000 calories to maintain a healthy weight, while an average man needs around 2500 calories. It’s okay to eat 2500 calories as long as one is focusing on their maintainance calories and including excercises into their routine.
4. Is 2500 calories enough to gain weight?
Consuming high-protein food can help one gain muscles which would substantially increase the healthy weight. It is important to calculate one’s maintainance calories in order to know how much calories one should consume to gain weight. To gain weight, on needs to intake more calories than their body requires.
Related Posts
