We all want to stay healthy and fit, but the essential part we all forget to avoid is the portion and the amount of junk food we come across every day. Approximately the standard calorie every adult must take is around 2500. This is the average amount because it usually fulfills all our nutritional requirements. This article has listed down the top 5 meal plans one can follow to attain 2500 calories daily.
A 2500 calorie meal plan that works – the meal prep ninja has to offer is listed in the exact statement.
First comes breakfast which is indeed the most important meal of our day. For breakfast, one can have
You can opt for a medium-size apple with two tablespoons of whey protein for a snack. This makes a total of 50g of protein, 35g of carbs with only 4g of fat, leading to 376 calories.
After working out, you can have your lunch in the form of
For dinner, you can opt for fish or 6 ounces of beefsteak with lots of steamed or boiled veggies. This will also give you 60g protein, 46g carb and 28g fats in total. It is leading to 676 calories for nighttime.
You can also see a 7 day meal plan for muscle gain – the meal prep ninja.
Another plan that you could follow to gain 2500 or fewer calories is to follow the below diet
The breakfast may vary a little or not but involves pretty much the same. You can opt for two scoops of Greek yogurt with 20 grams of blueberries. You can have this with five egg whites and two whole eggs. This leads to a calorie of 474 only.
For a snack, you can eat two medium bananas with protein powder. This gives you 534 calories.
A cup of brown or white rice with a bowl of veggies and 198g of chicken is sufficient for lunch. This will give you calories around 470
Take 198g of chicken or beef with sweet potato and a bowl of mixed salad. The total calorie is 393
If you are bored of having the same food every day, then some variations areas listed below
You can have two bran or whole wheat bread slices for breakfast with less-sugary jam or sugar-free ketchup. You can have two with two egg whites.
For a snack, you can opt for two protein bars
If you are craving sweetness, then go for one medium banana with 74g of oaks and 10g of chocolate flakes, and lastly, two pieces of dark chocolate.
For dinner, have 150g of ground beef with a mixed bowl of salads and then you can add a bit of your dressing in a small amount.
For breakfast you can 26 inches of pancakes with two bacons and some maple syrup
A cup of oatmeal with small banana
A sandwich with 113g turkey slices with two slices of tomatoes and cabbage and a single slice of cheddar cheese
113g of chicken breast with bowl of veggies and a cup of white rice
One cup of oatmeal and one cup of low fat milk with two oranges and one and a half cup coffee
A single banana with 3 tablespoon of peanut butter
One medium apple with a turkey sandwich stated above
113g of salmon with brown rice and mixed salad and 2 cups of skim milk.