Take Control Of Your Eating With This 2500 Calorie High Protein Diet Plan

Where do you stand with weight loss, weight gain or weight maintenance, and is it just weight that you’re worried about, or do you factor in body composition too? It’s all well and good losing total weight if you’re classified as ‘overweight’ or ‘obese’, and granted you are highly likely to improve your body composition i.e. favourable muscle ratio to fat if you lose total body weight.

Depending on what your goals are, and what your starting weight and level of conditioning is, you may be able to apply this 2500kcal diet plan delivering 37% carbs, 30% protein & 33% fat to support your fat loss, toning or maybe even weight gain needs.


Diet Plan Breakdown

Calories: 2500kcal
Protein: 185g
Carbohydrate: 230g
Fat: 93g          

Macro’s :

37% Carbs
30% Protein
33% Fat



2x Granary Bread, 1 tspn margarine/butter (290kcal; 8g Protein; 29g Carbs)
2x Scrambled eggs (160kcal; 10g Protein)
1x Scoop whey protein with water (120kcal; 25g Protein; 4g Carbs)


1x Apple (46kcal; 11g Carbs)
1x rice cake, 1x tspns peanut butter (220kcal; 5g Protein; 8g Carbs)


160g boiled/grilled chicken breast (146kcal; 32g Protein)
125g or ½ bag cooked Basmati/wholegrain rice (200kcal; 4g Prot; 40g Carbs)
100g Mixed vegetables (40kcal; 2g Protein; 6g Carbs)


2x Tangerines (50kcal; 10g Carbs)
125g natural yoghurt (not Greek) & 2x teaspoon honey (134kcal; 7g Protein; 21g Carbs)


100g Beef/Steak (242kcal; 29g Protein)
150g Egg Noodles (1/3 bag) (249kcal; 8g Protein; 42g Carbs)
160g (1/2 bag) stir fry veg (80kcal; 2g Protein; 7g Carbs)
5ml (1x tspn) Soy sauce (3kcal)
20ml (2x tspn) sweet chilli sauce (46kcal; 11g Carbs)
Black Pepper

Post Training

1x Scoop whey protein with water (120kcal; 25g Protein; 4g Carbs)
125ml Fresh orange juice (80kcal; 1g Protein; 15g Carbs)


100g (1/3 of 300g pot) cottage cheese (70kcal; 11g Protein; 4g Carbs)
Black pepper
2x rice cakes (60kcal; 12g Carbs)
150g cottage cheese (100kcal; 16g Protein; 6g Carbs)
Black pepper
This is an example diet plan, therefore feel free to chop and change it as you wish by using the suggestions in the Nutritional Values Of Key Healthy Foods : Protein & Carbs post for some protein and carb dense alternatives.



About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!


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