A 2500 calorie high protein meal plan is ideal for those seeking to build muscle, lose weight, or maintain an active lifestyle. This plan not only ensures adequate calorie intake but also focuses on protein-rich foods that support muscle recovery and growth. Here’s a structured meal plan emphasizing protein while balancing carbohydrates and healthy fats.
Breakfast
- 4 scrambled eggs with spinach and feta cheese
- 1 serving of oatmeal (1 cup cooked) topped with berries and a scoop of whey protein
- 1 tablespoon of almond butter
Snack
- Greek yogurt (1 cup) with honey and walnuts
Lunch
- Grilled chicken breast (7 oz) with quinoa (1 cup cooked) and mixed vegetables
- 2 tablespoons of olive oil as dressing
Snack
- Cottage cheese (1 cup) with sliced pineapple
Dinner
- Salmon fillet (6 oz) with a side of brown rice (1 cup cooked) and steamed broccoli
- 1 avocado
Evening Snack
- Protein shake with a banana and a tablespoon of peanut butter
This 2500 calorie high protein meal plan totals approximately 200 grams of protein, ideal for muscle repair and growth. Adjust portion sizes based on personal dietary needs or activity levels to optimize results. Remember, hydration is key, so drink plenty of water throughout the day to support your high protein intake.