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A 2505-Calorie Diet plan created by Walter

2500-Calorie Diet
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Walter
(Male)
Hebei, China
Total Calories: 2505
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2505 Calories Diet Meal Plan

2500-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2505-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Eggs
 
Nutrition Facts - Ethnic Foods
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
   
What's in this meal?
Total fat in this plan:
71 g - 85%
Total saturated fat in this plan:
19 g - 73%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
307 mg - 98%
Total sodium in this plan:
2422 mg - 97%
Total carbohydrates in this plan:
304 g - 98%
Total dietary fiber in this plan:
35 g - 113%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in this meal plan is at or below limit.    Sodium Sodium in this meal plan is at or below limit.    Carbs Carbs in this meal plan is at or below limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 2505 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
157 - 219
 
CARBS
40 - 60%
%
Range in Grams
251 - 376
 
FAT
15 - 25%
%
Range in Grams
42 - 70
Based on
Selected Ratio
  Calculated Protein Limit
188 g
  Calculated Carbs Limit
313 g
  Calculated Fat Limit
56 g
Breakfast
535 Calories
  21.55   91.97   9.9
Lunch
860 Calories
  58.1   28.91   59.44
Dinner
818 Calories
  74.46   113.72   0.14
Snack
292 Calories
  4.79   69.66   1.24
TOTAL  
159 g
Within Range
157 - 219
 
304 g
Within Range
251 - 376
 
71 g
Above Range
42 - 70
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 2500-calorie diet meal plan?
Print

Walter created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Walter chose Bread - Grandma Sycamore's Home-Maid Enriched White Bread, Coffee - 1 mug (8 fl oz) coffee, Egg Whites - Egg Whites Omelet - 4 Eggs, Honey - 1 tbsp honey, Oranges - Florida Oranges, Sweetener - Equal (Aspartame), Water - 1 cup (8 fl oz) water. For lunch Walter chose Avocados - 1 avocado, Garden Salad - Garden Salad with Cheese, Tomato and Carrots, Italian Dressing - Italian Dressing without Salt, Tuna - Tuna Fish in Water, Water - 1 cup (8 fl oz) water. For dinner Walter chose Chicken - Skinless Chicken Grilled Chicken Breast, Pepper - 1 tsp pepper, Thai - Dynasty Jasmine Rice, Water - 1 cup (8 fl oz) water. For snack Walter chose Apples - Fuji Apple Fuji Apple, Coffee - 1 mug (8 fl oz) coffee, Oranges - Florida Oranges, Sweetener - Equal (Aspartame).

With all the food items consumed during the day using this 2500-calorie meal plan, Walter's total caloric consumption added to 2505 which is perfectly within the limit of this 2500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Walter for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 2500-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.

Meal Plan Created On: Aug 19th, 2018


Macronutrient Ratio for Weight Loss/Gain Analysis

Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 2505 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 157 - 219 159 Pass
CARBS 251 - 376 304 Pass
FAT 42 - 70 71 Fail
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 157 - 219 159 Pass
CARBS 188 - 313 304 Pass
FAT 70 - 97 71 Pass
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 251 - 313 159 Fail
CARBS 63 - 125 304 Fail
FAT 84 - 111 71 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2505 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are High In Potassium, Foods Enriched With Plant Sterols.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 2505 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, Omega 3 Fatty Acid Rich Foods and High Energy Foods.

The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bread - Grandma Sycamore's Home-Maid Enriched White Bread 2 200 6g 44g 0
Coffee - 1 mug (8 fl oz) coffee 3 24 1.32g 3.39g 0.6g
Egg Whites - Egg Whites Omelet - 4 Eggs 1 146 13g 3g 9g
Honey - 1 tbsp honey 1 64 0.06g 17.3g 0
Oranges - Florida Oranges 1 65 0.99g 16.27g 0.3g
Sweetener - Equal (Aspartame) 9 36 0.18g 8.01g 0
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 535 21.55g 91.97g 9.9g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1 avocado 1 322 4.02g 17.15g 29.47g
Garden Salad - Garden Salad with Cheese, Tomato and Carrots 3 234 13.8g 8.7g 16.59g
Italian Dressing - Italian Dressing without Salt 2 86 0.12g 3.06g 8.34g
Tuna - Tuna Fish in Water 2 218 40.16g 0 5.04g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 860 58.1g 28.91g 59.44g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Chicken - Skinless Chicken Grilled Chicken Breast 4 328 68g 0 0
Pepper - 1 tsp pepper 2 10 0.46g 2.72g 0.14g
Thai - Dynasty Jasmine Rice 3 480 6g 111g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 818 74.46g 113.72g 0.14g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - Fuji Apple Fuji Apple 3 27 0.12g 7.05g 0.09g
Coffee - 1 mug (8 fl oz) coffee 5 10 1.4g 0.45g 0.25g
Oranges - Florida Oranges 3 195 2.97g 48.81g 0.9g
Sweetener - Equal (Aspartame) 15 60 0.3g 13.35g 0
  Total: 292 4.79g 69.66g 1.24g
  Total: 2505 158.9g 304.26g 70.72g
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Disclaimer:
Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 2505  Calories from Fat 636
% Daily Value*
Total Fat 70.72g 85%
Saturated Fat 18.94g 73%
Polyunsaturated Fat 11.33g  
Monounsaturated Fat 35.13g
Cholesterol 307mg 98%
Sodium 2422mg 97%
Potassium 0mg  
Total Carbohydrates 304.26g 98%
Dietary Fiber 35.2g 113%
Sugars 108.11g | ABOVE RECOMMENDED LIMIT: 37.5g 288%
Protein 158.9g
Vitamin A 33%
Vitamin C 508%
Calcium 72%
Iron 47%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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