2500 Calorie Meal Plan

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This 2500 calorie meal plan is designed to help you build lean muscle while burning excess body fat. This diet is especially perfect if you’re weight training (which if you’re not doing resistance training, you should be). Each meal is packed with high quality protein to promote lean muscle growth and tissue repair.

Who is this Meal Plan For?

I realize there’s no one-size-fits-all diet but for many, this is the perfect type of meal plan. It’s just enough calories for your body to perform at optimum levels. And it’s enough to put on some lean muscle. Here’s who this meal plan is for:

  • Enhance body composition
  • Get lean and defined
  • Preserve muscle
  • Cutting phase

2500 Calorie Diet Meals

2500 Calorie Meal 1 Calories Protein Carbs Fat
2 Whole Eggs 160 14 0 10
4 Egg Whites 80 14 0 0
Bagel 210 8 42 2
Cream Cheese – Fat Free 20 1 1 2
Totals 470 37 43 14
2500 Calorie Meal 2 Calories Protein Carbs Fat
Protein Powder – 1.5 scoops 180 33 6 3
Skim Milk – 10 ounces 100 10 14 0
Banana 121 1 31 0
Totals 401 44 51 3
2500 Calorie Meal 3 Calories Protein Carbs Fat
Lean Ground Beef – 6 oz 255 35 0 12
Whole Wheat Pasta 210 7 41 2
Veggies/Small Salad 50 1 10 1
Totals 515 43 51 15
2500 Calorie Meal 4 Calories Protein Carbs Fat
Cottage Cheese – 2% – 4 oz 100 14 5 3
Apple 80 0 20 0
Almonds – 1 serving 161 6 6 14
Totals 341 20 31 17
2500 Calorie Meal 5 Calories Protein Carbs Fat
Grilled Salmon – 6 oz 348 36 0 18
Sweet Potato 103 2 24 0
Veggies/Small Salad 50 1 10 1
Totals 501 39 34 19
2500 Calorie Meal 6 Calories Protein Carbs Fat
Protein Powder – 1.5 scoops 180 33 6 3
Skim Milk – 10 oz 100 10 14 0
Totals 280 43 20 3
 OVERALL Calories Protein Carbs Fat
Totals 2508 226 230 71

2500 Calorie Clean Diet Plan

2500 calories may seem excessive for some. Of course this really depends on your personal fitness goals, and your current level of fitness and body composition. This meal plan is more for someone that wants to burn body fat while preserving hard-earned muscle.

There’s also complex carbohydrates and healthy fats in each meal to keep your metabolism high and igniting the fat burning process. The goal is to help your body burn fat throughout the entire day.

The key point is the quality of meals, each being loaded with essential vitamins and nutrients that your body requires. You need quality sources of food to recover, grow new muscle tissue, and to help boost your metabolism. Simply put, use nutrition to turn your body into a fat-burning machine.

Clean Food for Lean Muscle & Energy

This 2500 calorie diet plan consists of six smaller meals spread throughout the day. It’s been proven that eating smaller portions of healthy foods several times of day boosts your metabolism and body’s ability to burn more fat. With this type of diet plan you’ll be using food for energy.

By eating this way you’re also providing your muscles with a constant supply of protein and nutrients to help recover and rebuild muscle tissue. The more muscle you have, the more fat you will burn. You can adjust this meal plan accordingly as you make progress.

2500 calories won’t cause you to bulk up so don’t worry about that (if that’s a concern). You should be able to get really lean on this diet plan. Obviously there are other factors involved such as your current weight, age, body composition, etc. Some require more calories to build lean muscle and lose fat while others may not require as much. Try this 2500 calorie meal plan to enhance your physique and health.

Train (and eat) with Passion,

Jason

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