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 (2500cals, 160g protein, 152g net carbs, 126g fat 30g fiber per day) cannot be customized.
Day 1
2450cals, 142g protein, 179g net carbs, 120g fat 23g fiber per day
1 serving(s) (312cal, 21p, 4c, 23f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (315cal, 25p, 15c, 14f)
1 container(s) (181cal, 8p, 32c, 2f)
1/2 cup(s) (403cal, 15p, 8c, 32f)
1 2/3 serving(s) (515cal, 51p, 10c, 30f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 2
2475cals, 141g protein, 137g net carbs, 141g fat 26g fiber per day
1 serving(s) (312cal, 21p, 4c, 23f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (315cal, 25p, 15c, 14f)
1 container(s) (181cal, 8p, 32c, 2f)
1/2 cup(s) (403cal, 15p, 8c, 32f)
10 2/3 oz (622cal, 48p, 1c, 47f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 3
2550cals, 167g protein, 143g net carbs, 134g fat 27g fiber per day
1 serving(s) (326cal, 15p, 4c, 24f)
1 container (131cal, 14p, 13c, 3f)
2 serving(s) (531cal, 48p, 8c, 33f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
1 1/2 chop(s) (518cal, 60p, 3c, 30f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
Day 4
2550cals, 173g protein, 107g net carbs, 146g fat 28g fiber per day
1 serving(s) (326cal, 15p, 4c, 24f)
1 container (131cal, 14p, 13c, 3f)
2 serving(s) (531cal, 48p, 8c, 33f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
3 serving(s) (206cal, 5p, 11c, 14f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 1/2 chop(s) (518cal, 60p, 3c, 30f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
Day 5
2500cals, 157g protein, 159g net carbs, 126g fat 27g fiber per day
1 waffle(s) (119cal, 6p, 15c, 4f)
1 bar (245cal, 20p, 26c, 5f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
8 oz chicken (466cal, 56p, 9c, 22f)
4 serving(s) (391cal, 6p, 16c, 30f)
3 serving(s) (206cal, 5p, 11c, 14f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
7 oz salmon (655cal, 46p, 20c, 40f)
1 serving(s) (243cal, 3p, 37c, 9f)
Day 6
2475cals, 170g protein, 168g net carbs, 106g fat 40g fiber per day
1 waffle(s) (119cal, 6p, 15c, 4f)
1 bar (245cal, 20p, 26c, 5f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 1/3 serving(s) (227cal, 10p, 14c, 11f)
1 cup(s) (149cal, 8p, 12c, 8f)
10 oz (706cal, 68p, 27c, 34f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
Day 7
2475cals, 170g protein, 168g net carbs, 106g fat 40g fiber per day
1 waffle(s) (119cal, 6p, 15c, 4f)
1 bar (245cal, 20p, 26c, 5f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 1/3 serving(s) (227cal, 10p, 14c, 11f)
1 cup(s) (149cal, 8p, 12c, 8f)
10 oz (706cal, 68p, 27c, 34f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
Grocery List (64 items)
Vegetables and Vegetable Products
Tomatoes
4 medium whole (2-3/5" dia) (484g)
Artichokes, canned
1 cup hearts (168g)
Cabbage
2 cup, chopped (178g)
Frozen broccoli
2 cup (182g)
Sweet potatoes
2 2/3 sweetpotato, 5" long (560g)
Kale leaves
2 bunch (340g)
Mushrooms
4 oz (113g)
Garlic
1 clove(s) (3g)
Frozen green beans
2 2/3 cup (323g)
Bell pepper
3 1/2 medium (421g)
Canned crushed tomatoes
14 tbsp (212g)
Onion
1 1/4 small (88g)
Fats and Oils
Balsamic vinaigrette
1/4 lbs (105mL)
Oil
3 1/4 oz (98mL)
Olive oil
2 oz (65mL)
Other
Mixed greens
10 1/2 cup (315g)
Chicken, drumsticks, with skin
2/3 lbs (302g)
Cottage cheese & fruit cup
2 container (340g)
Vinaigrette, store-bought, any flavor
6 tbsp (90mL)
Ranch dressing mix
3/8 packet (1 oz) (11g)
Protein bar (20g protein)
3 bar (150g)
Finfish and Shellfish Products
Canned salmon
1/2 lbs (255g)
Sardines, canned in oil
4 can (368g)
Salmon
1/2 lbs (198g)
Canned tuna
1 1/2 can (258g)
Tilapia, raw
1 1/4 lbs (560g)
Dairy and Egg Products
Lowfat flavored yogurt
2 container (6 oz) (340g)
Kefir, flavored
3 cup (720mL)
Ghee
1/2 tbsp (8g)
Eggs
4 large (200g)
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Whole milk
2 1/4 cup(s) (540mL)
Butter
3/8 stick (47g)
Nonfat greek yogurt, plain
6 tbsp (105g)
Fresh mozzarella cheese
2 oz (57g)
Legumes and Legume Products
Roasted peanuts
14 tbsp (128g)
Hummus
14 tbsp (216g)
Pork Products
Bacon, raw
4 slice(s) (113g)
Pork loin chops, boneless, raw
1 3/4 lbs (791g)
Fruits and Fruit Juices
Grapefruit
2 1/2 large (approx 4-1/2" dia) (830g)
Avocados
1 3/4 avocado(s) (352g)
Lemon juice
1/2 tbsp (8mL)
Lime juice
1/2 tbsp (8mL)
Apples
2 medium (3" dia) (364g)
Nut and Seed Products
Almonds
1/2 lbs (245g)
Sunflower kernels
2 oz (57g)
Snacks
Pretzels, hard, salted
5 oz (142g)
Cereal Grains and Pasta
Brown rice
4 tbsp (48g)
Long-grain white rice
4 tbsp (46g)
All-purpose flour
1/2 cup(s) (69g)
Spices and Herbs
Black pepper
3 1/2 g (3g)
Salt
1 oz (28g)
Chipotle seasoning
1/2 tsp (1g)
Fresh basil
4 1/2 g (5g)
Balsamic vinegar
1/2 tbsp (8mL)
Ground cumin
1 tsp (2g)
Dried dill weed
1 tsp (1g)
Beverages
Water
1 1/4 cup (307mL)
Sweets
Honey
2 tbsp (40g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1 3/4 tbsp (26mL)
Vegetable broth
1/4 cup(s) (mL)
Poultry Products
Boneless skinless chicken breast, raw
1/2 lbs (224g)
Baked Products
Frozen waffles
3 waffles (105g)
Bread
6 slice (192g)
lunch prep - 2 days
1. Salmon & artichoke salad
316cal, 25p, 15c, 14f (per meal)
1 cup cherry tomatoes (149g)
6 tbsp (90mL)
4 1/2 cup (135g)
1 cup hearts (168g)
1/2 lbs (255g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.
breakfast prep - 2 days
1. Cabbage & bacon skillet
312cal, 21p, 4c, 23f (per meal)
1
Add the bacon to a skillet over medium heat. Cook for 4–5 minutes, flip, and cook for another 3–4 minutes until crispy. Transfer the bacon to a plate lined with paper towels to drain, leaving the bacon fat in the skillet.
2
Add cabbage to the skillet and cook in the bacon fat for 5–7 minutes, stirring occasionally, until softened. Transfer the cooked cabbage to a bowl, crumble the bacon on top, and season with pepper to taste, if desired. Serve.
3. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
snack prep - 3 days
2. Kefir
150cal, 8p, 25c, 2f (per meal)
3 cup (720mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
dinner prep - 1 days
1. Chipotle honey pork chops
515cal, 51p, 10c, 30f (per meal)
1/2 tbsp (8mL)
2 1/2 tsp (13mL)
1/2 tsp (1g)
1/2 tbsp (12g)
1/2 lbs (236g)
1/2 tbsp (8g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Pat pork dry and season with some salt and pepper.
2
Heat oil in a skillet over medium-high heat. Add pork and cook until browned and cooked through, 4-5 minutes per side. Transfer to a plate and set aside.
3
Add honey, chipotle seasoning, and water to the same skillet. Cook, scraping up any browned bits, until slightly thickened, 1-2 minutes. Turn off heat and stir in ghee.
4
Slice pork and top with chipotle honey sauce. Serve.
2. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
3. Brown rice
172cal, 4p, 35c, 1f (per meal)
4 tbsp (48g)
1 1/2 dash, ground (0g)
1/2 cup(s) (119mL)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 1 days
1. Buffalo drumsticks
622cal, 48p, 1c, 48f (per meal)
2/3 lbs (302g)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1 tsp (5mL)
1 3/4 tbsp (27mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Olive oil drizzled broccoli
140cal, 5p, 4c, 9f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
breakfast prep - 2 days
1. Eggs with tomato and avocado
326cal, 15p, 4c, 24f (per meal)
2 leaves (1g)
1/2 avocado(s) (101g)
2 slice(s), thick/large (1/2" thick) (54g)
2 dash (0g)
2 large (100g)
2 dash (1g)
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Simple sardine salad
531cal, 48p, 8c, 33f (per meal)
6 tbsp (90mL)
4 can (368g)
6 cup (180g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
dinner prep - 2 days
1. Ranch pork chops
518cal, 60p, 3c, 30f (per meal)
3/8 packet (1 oz) (11g)
1 1/2 tbsp (23mL)
3 chop (555g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Spread oil evenly over all pork chops.
3
Sprinkle ranch mix powder over all sides of the pork chops and rub in until chops are fully coated.
4
Place chops in a baking dish and cook for 10-15 minutes or until pork is fully cooked.
5
Serve!
2. Sweet potato wedges
347cal, 5p, 48c, 11f (per meal)
2 tbsp (30mL)
2 2/3 sweetpotato, 5" long (560g)
1/4 tbsp, ground (2g)
1/2 tbsp (8g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
snack prep - 2 days
1. Kale chips
206cal, 5p, 11c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
2. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
1. Chicken marsala
466cal, 56p, 9c, 22f (per meal)
4 oz (113g)
1 tbsp (15mL)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1/4 cup(s) (60mL)
1/4 cup(s) (mL)
1 clove(s) (3g)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a large skillet over medium heat. Sear chicken, about 3-4 minutes on each side. Remove chicken from skillet and set aside.
2
Add in the rest of the oil, garlic and mushrooms. Season with salt/pepper to taste. Cook for about 5 minutes until mushrooms have softened.
3
Add the broth, milk, balsamic vinegar, and lemon juice. Reduce heat, add chicken back into the skillet, and simmer for 8-10 minutes until sauce has thickened and chicken is fully cooked. Serve.
2. Buttered green beans
391cal, 6p, 16c, 30f (per meal)
2 2/3 cup (323g)
2 dash (1g)
2 dash (0g)
2 2/3 tbsp (36g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 1 days
1. Salmon & veggie one pot
655cal, 46p, 20c, 40f (per meal)
7/8 medium (104g)
1 tsp (2g)
1/4 cup(s) (52mL)
2 1/2 tsp (13mL)
1 tsp (1g)
14 tbsp (212g)
7/8 small (61g)
1/2 lbs (198g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Heat oil, bell pepper, and onion in a skillet over medium heat. Fry for about 6-8 minutes until soft.
2
Add water, cumin, and salt/pepper to taste. Simmer for 5 minutes.
3
Place salmon on top of vegetables. Cover with a lid and let cook for another 8-10 minutes, or until the salmon is done.
4
Top with dill and serve.
2. Buttery white rice
243cal, 3p, 37c, 9f (per meal)
4 tbsp (46g)
1/2 cup(s) (119mL)
2 dash (2g)
3/4 tbsp (11g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
breakfast prep - 3 days
1. Waffles & Greek yogurt
119cal, 6p, 15c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast waffles according to package instructions.
2
Spread Greek yogurt on top of waffles. Optionally, you can cut the waffle in half and make it into a waffle and Greek yogurt sandwich. Serve.
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 2 days
1. Avocado tuna salad sandwich
555cal, 42p, 38c, 22f (per meal)
3/8 small (26g)
6 slice (192g)
1 1/2 can (258g)
3/4 avocado(s) (151g)
1/2 tbsp (8mL)
1 1/2 dash (1g)
1 1/2 dash (0g)
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
Place mixture in between bread slices and serve.
snack prep - 2 days
1. Bell pepper strips and hummus
227cal, 10p, 14c, 11f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
dinner prep - 2 days
1. Almond crusted tilapia
706cal, 68p, 27c, 34f (per meal)
1 1/4 lbs (560g)
13 1/3 tbsp, slivered (90g)
5 tsp (25mL)
1/2 tsp (1g)
1/2 cup(s) (69g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Simple mozzarella and tomato salad
121cal, 7p, 3c, 9f (per meal)
3/8 large whole (3" dia) (68g)
1/2 tbsp, chopped (1g)
1/2 tbsp (8mL)
1 oz (28g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.