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A 2550-Calorie Diet plan created by Darren

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Darren
(Male)
Iowa, United States
Total Calories: 2550
1. 2550-Calorie Diet Plan
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2550 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 2550-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
71 g - INF%
Total saturated fat in this plan:
20 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
352 mg - INF%
Total sodium in this plan:
2665 mg - INF%
Total carbohydrates in this plan:
357 g - INF%
Total dietary fiber in this plan:
35 g - INF%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the 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 2550 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
160 - 223
 
CARBS
40 - 60%
%
Range in Grams
255 - 383
 
FAT
15 - 25%
%
Range in Grams
43 - 71
Based on
Selected Ratio
  Calculated Protein Limit
191 g
  Calculated Carbs Limit
319 g
  Calculated Fat Limit
57 g
Breakfast
657 Calories
  21.37   109.4   17.67
Lunch
553 Calories
  51.61   33.52   24.58
Dinner
912 Calories
  49.65   171.62   2.41
Snack
428 Calories
  14.43   42.82   26.32
TOTAL  
137 g
Below Range
160 - 223
 
357 g
Within Range
255 - 383
 
71 g
Within Range
43 - 71
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

Darren created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Darren chose Almonds - 1 oz almond, Bagels - 1 large Bagel, Bananas - 1 large banana, Coffee - 1 cup (6 fl oz) coffee, Jams - 1 tbsp jam, Water - 1 cup (8 fl oz) water. For lunch Darren chose Cottage Cheese - 1 cup cottage cheese, French Dressing - Fat Free French Dressing, Garden Salad - Garden Salad with Egg, Cheese, Tomato and Carrots, Water - 1 cup (8 fl oz) water. For dinner Darren chose Chicken - Skinless Chicken Grilled Chicken Breast, Corn on the Cob - Cooked Yellow Sweet Corn on Cob, Iced Tea - 1 cup iced tea, Rice - Medium-Grain White Rice, Water - 1 cup (8 fl oz) water, Watermelons - 1 cup watermelon. For snack Darren chose Apples - 1 large apple, Peanuts - Honey Roasted Peanuts, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2500-calorie meal plan, Darren's total caloric consumption added to 2550 which is perfectly within the limit of this 2500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Darren 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: Nov 21st, 2023


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 2550 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 160 - 223 137 Fail
CARBS 255 - 383 357 Pass
FAT 43 - 71 71 Pass
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 160 - 223 137 Fail
CARBS 191 - 319 357 Fail
FAT 71 - 99 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 255 - 319 137 Fail
CARBS 64 - 128 357 Fail
FAT 85 - 113 71 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2550 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2550 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium 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
Almonds - 1 oz almond 1 169 6.26g 5.47g 14.98g
Bagels - 1 large Bagel 1 337 13.13g 66.16g 2.12g
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Coffee - 1 cup (6 fl oz) coffee 2 4 0.42g 0.14g 0.08g
Jams - 1 tbsp jam 1 26 0.08g 6.57g 0.04g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 657 21.37g 109.4g 17.67g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cottage Cheese - 1 cup cottage cheese 1 163 28g 6.15g 2.31g
French Dressing - Fat Free French Dressing 1 21 0.03g 5.14g 0.04g
Garden Salad - Garden Salad with Egg, Cheese, Tomato and Carrots 3 369 23.58g 22.23g 22.23g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 553 51.61g 33.52g 24.58g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Chicken - Skinless Chicken Grilled Chicken Breast 2 164 34g 0 0
Corn on the Cob - Cooked Yellow Sweet Corn on Cob 2 118 3.92g 28.14g 0.94g
Iced Tea - 1 cup iced tea 4 8 0.08g 2.68g 0
Rice - Medium-Grain White Rice 2 484 8.86g 106.36g 0.78g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Watermelons - 1 cup watermelon 3 138 2.79g 34.44g 0.69g
  Total: 912 49.65g 171.62g 2.41g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 large apple 1 110 0.55g 29.28g 0.36g
Peanuts - Honey Roasted Peanuts 2 318 13.88g 13.54g 25.96g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 428 14.43g 42.82g 26.32g
  Total: 2550 137.06g 357.36g 70.98g
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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 2550  Calories from Fat 639
% Daily Value*
Total Fat 70.98g INF%
Saturated Fat 20.08g INF%
Polyunsaturated Fat 14.88g  
Monounsaturated Fat 31.24g
Cholesterol 352mg INF%
Sodium 2665mg INF%
Potassium 0mg  
Total Carbohydrates 357.36g INF%
Dietary Fiber 34.5g INF%
Sugars 115.82g | ABOVE RECOMMENDED LIMIT: 37.5g 309%
Protein 137.06g
Vitamin A 63%
Vitamin C 173%
Calcium 93%
Iron 118%
*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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