7-Day 2500 Calorie Meal Plan
This 7-day plan sits around 2500 calories a day, suited to active people, those building muscle, or anyone with higher energy needs. It keeps protein high to support training and recovery, with larger meals and energy-dense snacks. Every meal links to a full recipe, so you can scale and adapt as needed.
Average per day across the week (~2500 kcal/day)
Monday
2542 kcal · 158g protein- Breakfast Banana Protein Pancakes 360 kcal
- Lunch Chicken Burrito Bowl 490 kcal
- Dinner Teriyaki Salmon with Rice 520 kcal
- Snack Peanut Butter Energy Balls 220 kcal
- Extras an extra serving of oats (40g), a glass of milk (250ml), a handful of almonds (25g), 1 banana, a small pot of Greek yogurt (150g), 1 apple, 1 slice wholegrain toast with peanut butter, 1 orange 952 kcal
Tuesday
2702 kcal · 166g protein- Breakfast High-Protein Overnight Oats 410 kcal
- Lunch Grilled Chicken & Quinoa Bowl 480 kcal
- Dinner Tofu & Vegetable Buddha Bowl 480 kcal
- Snack Protein Berry Smoothie 350 kcal
- Extras 1 slice wholegrain toast with peanut butter, 1 banana, a handful of walnuts (25g), a glass of milk (250ml), an extra portion of rice (100g cooked), 1 orange, 30g cheese, 1 apple 982 kcal
Wednesday
2352 kcal · 127g protein- Breakfast Avocado & Egg Toast 380 kcal
- Lunch Tuna & Avocado Rice Bowl 450 kcal
- Dinner Turkey Meatballs in Tomato Sauce 320 kcal
- Snack Peanut Butter Energy Balls 220 kcal
- Extras an extra serving of oats (40g), a glass of milk (250ml), a handful of almonds (25g), 1 banana, 30g cheese, 1 apple, 1 slice wholegrain toast with peanut butter, 1 orange 982 kcal
Thursday
2532 kcal · 187g protein- Breakfast Banana Protein Pancakes 360 kcal
- Lunch Chicken Burrito Bowl 490 kcal
- Dinner Beef & Broccoli Stir-Fry 380 kcal
- Snack Protein Berry Smoothie 350 kcal
- Extras 1 slice wholegrain toast with peanut butter, a glass of milk (250ml), a handful of walnuts (25g), an extra portion of rice (100g cooked), 1 banana, 1 orange, a small pot of Greek yogurt (150g), 1 apple 952 kcal
Friday
2502 kcal · 135g protein- Breakfast High-Protein Overnight Oats 410 kcal
- Lunch Quinoa & Black Bean Bowl 450 kcal
- Dinner Teriyaki Salmon with Rice 520 kcal
- Snack Peanut Butter Energy Balls 220 kcal
- Extras a small pot of Greek yogurt (150g), 1 banana, a handful of almonds (25g), a glass of milk (250ml), 2 slices wholegrain toast, 1 apple, 30g cheese, 1 orange 902 kcal
Saturday
2700 kcal · 173g protein- Breakfast Avocado & Egg Toast 380 kcal
- Lunch Grilled Chicken & Quinoa Bowl 480 kcal
- Dinner Baked Salmon with Roasted Vegetables 440 kcal
- Snack Protein Berry Smoothie 350 kcal
- Extras an extra serving of oats (40g), a glass of milk (250ml), a handful of walnuts (25g), 1 banana, an extra portion of rice (100g cooked), 1 pear, 1 slice wholegrain toast with peanut butter, 1 apple 1050 kcal
Sunday
2352 kcal · 148g protein- Breakfast Banana Protein Pancakes 360 kcal
- Lunch Tuna & Avocado Rice Bowl 450 kcal
- Dinner Baked Cod with Sweet Potato 400 kcal
- Snack Peanut Butter Energy Balls 220 kcal
- Extras 1 slice wholegrain toast with peanut butter, a glass of milk (250ml), a handful of almonds (25g), 1 banana, a small pot of Greek yogurt (150g), 1 apple, 30g cheese, 1 orange 922 kcal
This meal plan is a general guide, not personalised nutrition advice. Calorie and macro values are estimates calculated from typical ingredient values and may vary. Adjust portions to your own needs, and consult a qualified professional for tailored advice.
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