2500 calorie macro meal plan
In just a few clicks, generate your own 2500 calorie macro meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (2500cal, 185g protein, 146g net carbs, 114g fat, 35g fiber per day) cannot be customized.
Day 1
2475cal, 185g protein, 132g net carbs, 119g fat, 36g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 stick(s) (83cal, 7p, 2c, 6f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 container (131cal, 14p, 13c, 3f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 serving(s) (719cal, 56p, 65c, 23f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
Day 2
2525cal, 175g protein, 120g net carbs, 134g fat, 33g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (479cal, 47p, 9c, 24f)
2 serving(s) (366cal, 18p, 5c, 29f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 serving(s) (719cal, 56p, 65c, 23f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
Day 3
2450cal, 165g protein, 131g net carbs, 124g fat, 41g fiber
1 bar(s) (176cal, 4p, 22c, 7f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (479cal, 47p, 9c, 24f)
2 serving(s) (366cal, 18p, 5c, 29f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 serving(s) (783cal, 60p, 65c, 26f)
1 serving(s) (121cal, 4p, 10c, 4f)
Day 4
2525cal, 255g protein, 83g net carbs, 118g fat, 27g fiber
1 bar(s) (176cal, 4p, 22c, 7f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 cup(s) (149cal, 8p, 12c, 8f)
22 oz (814cal, 140p, 4c, 26f)
1 serving(s) (98cal, 4p, 7c, 3f)
1 serving(s) (284cal, 21p, 23c, 12f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
18 2/3 oz (770cal, 68p, 0c, 52f)
1 serving(s) (121cal, 4p, 10c, 4f)
Day 5
2550cal, 187g protein, 175g net carbs, 110g fat, 28g fiber
1 serving(s) (217cal, 6p, 37c, 3f)
3 egg(s) (213cal, 17p, 1c, 16f)
1 1/2 sandwich(es) (680cal, 56p, 42c, 29f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (284cal, 21p, 23c, 12f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1 serving(s) (698cal, 63p, 17c, 39f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
Day 6
2450cal, 165g protein, 191g net carbs, 98g fat, 39g fiber
1 serving(s) (217cal, 6p, 37c, 3f)
3 egg(s) (213cal, 17p, 1c, 16f)
2 can(s) (707cal, 25p, 60c, 34f)
10 2/3 cracker(s) (180cal, 3p, 24c, 8f)
3/4 serving(s) (232cal, 25p, 6c, 11f)
12 oz (599cal, 80p, 8c, 25f)
1 1/4 cup(s) (121cal, 6p, 16c, 1f)
2/3 serving(s) (191cal, 6p, 39c, 1f)
Day 7
2450cal, 165g protein, 191g net carbs, 98g fat, 39g fiber
1 serving(s) (217cal, 6p, 37c, 3f)
3 egg(s) (213cal, 17p, 1c, 16f)
2 can(s) (707cal, 25p, 60c, 34f)
10 2/3 cracker(s) (180cal, 3p, 24c, 8f)
3/4 serving(s) (232cal, 25p, 6c, 11f)
12 oz (599cal, 80p, 8c, 25f)
1 1/4 cup(s) (121cal, 6p, 16c, 1f)
2/3 serving(s) (191cal, 6p, 39c, 1f)
Grocery List (60 items)
Dairy and Egg Products
Whole milk
6 1/2 cup (1560mL)
Eggs
13 1/2 medium (596g)
String cheese
2 stick (56g)
Fresh mozzarella cheese
2 1/2 oz (71g)
Sliced cheese
3 slice (3/4 oz ea) (63g)
Nonfat greek yogurt, plain
3 tbsp (52g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Fruits and Fruit Juices
Avocados
3 1/4 avocado(s) (653g)
Lemon juice
3/4 fl oz (23mL)
Lime juice
1/2 tbsp (8mL)
Nectarine
2 medium (2-1/2" dia) (284g)
Canned black olives
6 large olives (26g)
Green olives
24 large (106g)
Baked Products
Bread
5 slice (160g)
Crackers
41 1/3 crackers (145g)
Beverages
Protein powder
1 1/2 scoop (1/3 cup ea) (47g)
Water
2 1/4 cup(s) (533mL)
Spices and Herbs
Black pepper
2 1/2 g (3g)
Salt
3/4 oz (18g)
Fresh basil
3/4 oz (22g)
Ground cumin
2 tsp (4g)
Curry powder
1 3/4 tbsp (11g)
Lemon pepper
4 tsp (9g)
Cinnamon
1/3 oz (9g)
Dijon mustard
1/2 tbsp (8g)
Thyme, dried
4 dash, leaves (0g)
Paprika
4 dash (1g)
Chili powder
4 tsp (11g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 2/3 pouch (~5.6 oz) (263g)
Poultry Products
Ground turkey, raw
1 1/2 lbs (680g)
Boneless skinless chicken breast, raw
4 lbs (1863g)
Chicken wings, with skin, raw
18 3/4 oz (530g)
Vegetables and Vegetable Products
Frozen green beans
1 package (10 oz) (284g)
Tomatoes
7 medium whole (2-3/5" dia) (884g)
Bell pepper
1 1/2 large (246g)
Onion
3/4 small (50g)
Red onion
1/4 medium (2-1/2" dia) (28g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Romaine lettuce
1 1/4 head (759g)
Carrots
4 medium (248g)
Frozen mixed veggies
1 1/4 lbs (564g)
Fats and Oils
Olive oil
1 1/2 oz (45mL)
Balsamic vinaigrette
5 tsp (25mL)
Oil
2 oz (57mL)
Salad dressing
1 1/2 oz (41mL)
Other
Mixed greens
1 2/3 package (5.5 oz) (264g)
Cottage cheese & fruit cup
2 container (340g)
Flavored quinoa mix
1/2 package (4.9 oz) (69g)
Finfish and Shellfish Products
Canned tuna
2 1/2 can (428g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
5 oz (148g)
Almond butter
1 1/2 tbsp (24g)
Almonds
9 almond (11g)
Legumes and Legume Products
Black beans
4 tbsp (60g)
Chickpeas, canned
1/3 cup(s) (80g)
Soups, Sauces, and Gravies
Salsa verde
2 tbsp (32g)
Chunky canned soup (creamy varieties)
4 can (~19 oz) (2132g)
Snacks
Large granola bar
2 bar (74g)
Sweets
Sugar
3 tbsp (39g)
Breakfast Cereals
Quick oats
1 1/2 cup (120g)
Sausages and Luncheon Meats
Turkey cold cuts
6 oz (170g)
breakfast prep - 2 days
1. Avocado toast with egg
240 cals, 11p, 13c, 13f (per meal)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
snack prep - 3 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 2 days
1. Turkey-green beans-rice bowl
720 cals, 56p, 65c, 23f (per meal)
4 dash, ground (1g)
4 dash (3g)
1 pouch (~5.6 oz) (158g)
1 lbs (454g)
1 package (10 oz) (284g)
2 tsp (10mL)
1
Heat the oil in a skillet over medium heat. Add the turkey break it up and brown it until cooked through, stirring occasionally. Season with salt and pepper to taste.
2
Meanwhile, prepare the rice mix and green beans according to the instructions on the packages.
3
When everything is ready mix it all together (or keep separate) and serve.
2. Caprese salad
180 cals, 10p, 6c, 11f (per meal)
5 tsp (25mL)
6 2/3 tbsp leaves, whole (10g)
13 1/3 tbsp cherry tomatoes (124g)
5/6 package (5.5 oz) (129g)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
lunch prep - 1 days
1. Avocado tuna salad stuffed pepper
685 cals, 61p, 13c, 37f (per meal)
1 1/2 can (258g)
3/4 avocado(s) (151g)
1/2 tbsp (8mL)
1 1/2 dash (1g)
1 1/2 dash (0g)
1 1/2 large (246g)
3/8 small (26g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Salsa verde chicken salad
480 cals, 47p, 9c, 24f (per meal)
3/4 lbs (340g)
2 tsp (10mL)
3 cup (90g)
4 slices (100g)
4 tbsp (30g)
4 tbsp (60g)
2 tsp (4g)
2 tbsp (32g)
1 roma tomato (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rub chicken with oil, cumin, and a pinch of salt. Fry in a skillet or grill pan for about 10 minutes on each side or until chicken is cooked through but still moist. Remove chicken from skillet to cool.
2
Add the black beans into the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
3
When chicken is cool enough to handle, chop it into bite-sized pieces.
4
Add mixed greens to a bowl and arrange the chicken, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
dinner prep - 1 days
1. Turkey-mixed veggies-quinoa bowl
785 cals, 60p, 65c, 26f (per meal)
1 tsp (5mL)
1/2 lbs (227g)
2 dash (2g)
2 dash, ground (1g)
1/2 package (4.9 oz) (69g)
1/2 package (16 oz ea) (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat. Add the turkey, break it up and brown it, stirring occasionally, until it's fully cooked. Season with salt and pepper to taste.
2
Meanwhile, prepare the quinoa mix and mixed veggies according to the instructions on the package.
3
When everything is ready mix it all together (or keep separate) and serve.
2. Tossed salad
120 cals, 4p, 10c, 4f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/8 cucumber (8-1/4") (38g)
1/2 hearts (250g)
1/2 small (5-1/2" long) (25g)
1/2 small whole (2-2/5" dia) (46g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
breakfast prep - 2 days
3. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
snack prep - 2 days
1. Tuna and crackers
285 cals, 21p, 23c, 12f (per meal)
2. Carrot sticks
40 cals, 1p, 6c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Indian chicken wings
770 cals, 68p, 0c, 53f (per meal)
1 3/4 tbsp (11g)
1 tsp (7g)
18 2/3 oz (530g)
1 tsp (4mL)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Tossed salad
120 cals, 4p, 10c, 4f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/8 cucumber (8-1/4") (38g)
1/2 hearts (250g)
1/2 small (5-1/2" long) (25g)
1/2 small whole (2-2/5" dia) (46g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
lunch prep - 1 days
1. Lemon pepper chicken breast
815 cals, 140p, 4c, 26f (per meal)
Recipe has been scaled from original by 1.38x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
breakfast prep - 3 days
1. Simple cinnamon oatmeal with water
215 cals, 6p, 37c, 3f (per meal)
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
2. Basic scrambled eggs
215 cals, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
lunch prep - 1 days
1. Turkey sandwich with mustard
680 cals, 56p, 42c, 29f (per meal)
1/2 tbsp (8g)
1 1/2 leaf inner (9g)
3 slice(s), thin/small (45g)
3 slice (96g)
3 slice (3/4 oz ea) (63g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put the turkey, cheese, lettuce, and tomato on one slice of bread.
2
Spread the mustard on the other slice of bread and place it, mustard side down, over the turkey, cheese, lettuce, and tomato.
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 1 days
1. Mediterranean chicken salad with lemon yogurt dressing
700 cals, 63p, 17c, 39f (per meal)
1/2 lbs (227g)
4 dash, leaves (0g)
4 dash (1g)
2 tbsp (30mL)
1 tbsp (15mL)
1/3 small (23g)
1/2 cup cherry tomatoes (74g)
3 tbsp (52g)
6 large olives (26g)
1/3 cup(s) (80g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix greek yogurt and lemon juice together with a pinch of salt/pepper. Mix until a sauce-like consistency forms. If needed, add a splash of water to thin it. Set aside in the fridge.
2
Add half of the oil to a skillet over medium heat and add the chickpeas. Cook for about 4 minutes, stirring occasionally. Sprinkle in the paprika and some salt and cook for 30 more seconds. Transfer chickpeas to a dish and set aside.
3
Add the remaining oil to the skillet and cook the chicken for about 10 minutes or until it is cooked through and no longer pink inside. Sprinkle in the thyme and some salt/pepper and remove from heat.
4
Assemble salad by placing the chickpeas, chicken, tomatoes, onion, and olives on a bed of greens. Pour dressing on top and serve.
5
Meal prep tip: for best results, store prepared ingredients (chicken, chickpeas, olives, onion, tomatoes) together in an airtight container in the fridge. Keep them separate from the greens and dressing until ready to serve.
2. Nectarine
140 cals, 3p, 25c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
snack prep - 2 days
1. Cottage cheese with almonds and cinnamon
230 cals, 25p, 6c, 11f (per meal)
1 1/2 cup (339g)
1 1/2 tbsp (24g)
9 almond (11g)
3 dash (1g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a small bowl.
2
Serve.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
600 cals, 80p, 8c, 25f (per meal)
24 cherry tomatoes (408g)
4 tsp (20mL)
1 tsp (6g)
24 large (106g)
1 tsp (1g)
4 tsp (11g)
1 1/2 lbs (680g)
24 leaves (12g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Flavored rice mix
190 cals, 6p, 39c, 1f (per meal)
2/3 pouch (~5.6 oz) (105g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Mixed vegetables
120 cals, 6p, 16c, 1f (per meal)
2 1/2 cup (338g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Chunky canned soup (creamy)
705 cals, 25p, 60c, 34f (per meal)
4 can (~19 oz) (2132g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Crackers
180 cals, 3p, 24c, 8f (per meal)
21 1/3 crackers (75g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Enjoy.