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A 2510-Calorie Diet plan created by Ken

2500-Calorie Diet
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Ken
(Male)
New York, United States
Total Calories: 2510
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2510 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 2510-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 - Fruit
 
Nutrition Facts - Meat
 
   
What's in this meal?
Total fat in this plan:
32 g - 98%
Total saturated fat in this plan:
11 g - 106%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
145 mg - 97%
Total sodium in this plan:
7188 mg - 599%
Total carbohydrates in this plan:
453 g - 302%
Total dietary fiber in this plan:
37 g - 297%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in this meal plan is at or below limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the 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 2510 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 - 220
 
CARBS
40 - 60%
%
Range in Grams
251 - 377
 
FAT
15 - 25%
%
Range in Grams
42 - 70
Based on
Selected Ratio
  Calculated Protein Limit
188 g
  Calculated Carbs Limit
314 g
  Calculated Fat Limit
56 g
Breakfast
440 Calories
  8   102   0
Lunch
2070 Calories
  126.55   351.28   31.86
Dinner
0 Calories
  0   0   0
Snack
0 Calories
  0   0   0
TOTAL  
135 g
Below Range
157 - 220
 
453 g
Above Range
251 - 377
 
32 g
Below 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

Ken created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ken chose Smoothies - Wild Blue Twist Premium Fruit Smoothie, Water - 16 fl oz Bottled Water. For lunch Ken chose Apples - 1 large apple, Turkey - 1 Turkey Breast Sandwich, Water - 16 fl oz Bottled Water. For dinner Ken chose Water - 16 fl oz Bottled Water. For snack Ken chose Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 2500-calorie meal plan, Ken's total caloric consumption added to 2510 which is perfectly within the limit of this 2500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ken 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: Dec 13th, 2013


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 2510 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 - 220 135 Fail
CARBS 251 - 377 453 Fail
FAT 42 - 70 32 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 - 220 135 Fail
CARBS 188 - 314 453 Fail
FAT 70 - 98 32 Fail
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 - 314 135 Fail
CARBS 63 - 126 453 Fail
FAT 84 - 112 32 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2510 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2510 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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
Smoothies - Wild Blue Twist Premium Fruit Smoothie 1 440 8g 102g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 440 8g 102g 0
Lunch:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 large apple 1 110 0.55g 29.28g 0.36g
Turkey - 1 Turkey Breast Sandwich 7 1960 126g 322g 31.5g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 2070 126.55g 351.28g 31.86g
Dinner:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 0 0 0 0
Snack:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 0 0 0 0
  Total: 2510 134.55g 453.28g 31.86g
Rate this Meal Plan:

Rated By: 40
Rating: 3
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 2510  Calories from Fat 287
% Daily Value*
Total Fat 31.86g 98%
Saturated Fat 10.56g 106%
Polyunsaturated Fat 0.11g  
Monounsaturated Fat 0.02g
Cholesterol 145mg 97%
Sodium 7188mg 599%
Potassium 0mg  
Total Carbohydrates 453.28g 302%
Dietary Fiber 37.1g 297%
Sugars 151.03g | ABOVE RECOMMENDED LIMIT: 37.5g 403%
Protein 134.55g
Vitamin A 62%
Vitamin C 271%
Calcium 88%
Iron 186%
*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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