Fuel-Up Guide: Crafting a 2,500-Calorie Meal Plan

Ideal for: active adults who want enough energy for strength training, jiu-jitsu rolls, or long studio sessions—without sliding into junk-food territory.

meal plan for 2500 calories a day

1. Why 2,500 Calories?

   • Maintenance for the moderately active. At ~2,500 kcal most men (and many sporty women) maintain weight or cut slowly while training.

   • Room for nutrient density. You can hit protein targets and load up on micronutrient-rich veggies, fruit, and healthy fats.

   • Sustainability beats extremes. No “hangry” crashes that push you toward impulse snacking.

2. Macro Blueprint (Daily Targets)

Macro	Grams	% of Calories	Notes
Protein	150 g	24 %	~1.6 g/kg for muscle repair
Carbs	250 g	40 %	Focus on whole-food carbs; taper at night if you’re keto-curious
Fat	111 g	36 %	Emphasize mono- & MCT (avocado, olive, coconut)

(Tweak carbs ↔ fat to match low-carb, endurance, or keto preferences.)

3. Sample Day (≈ 2,520 kcal)

Meal	Dish	Calories	Key Nutrients
4 AM Breakfast  (pre-workout)	2 pcs Slimsnacks™ Keto Pandesal stuffed with egg & kesong puti, 1 cup barako coffee + 30 ml coconut cream	520	30 g P · 9 g C · 36 g F
9 AM Post-Lift Brunch	Chicken Inasal bowl: 150 g thigh, 1 cup cauliflower rice, guso salad; 1 medium banana	610	45 g P · 48 g C · 27 g F
1 PM Lunch	Sinigang na Hipon (6 shrimp, veg), ½ cup shirataki rice, ¼ avocado	420	35 g P · 15 g C · 25 g F
4 PM Snack	1 scoop whey + 200 ml almond milk, 20 g pili nuts, ½ mango	350	32 g P · 26 g C · 18 g F
7 PM Dinner	Tuna Kilawin in coconut cream (150 g tuna), ensaladang talong, 1 cup sautéed kangkong	400	43 g P · 14 g C · 20 g F
9 PM Wind-Down Treat	Dark-choco Slimsnacks mini cake, warm turmeric-ginger tea	220	10 g P · 18 g C · 15 g F

4. Mix-&-Match Weekly Matrix

Create a simple table in your CMS where readers pick 1 item per column to land ~2,500 kcal/day.

Protein Base	Carb/VEG Boost	Healthy Fat	Flavor Extras
Grilled bangus belly (200 g)	1 cup cauliflower “rice”	2 tbsp coconut cream	Toyomansi drizzle
Beef Bicol Express (150 g)	1 medium kamote (baked)	1 tbsp peanut butter	Chili flakes
Pork kare-kare (lean)	2 cups steamed broccoli	1 tbsp ground flax	Bagoong (limit)
Laing + chicken breast (120 g)	½ cup quinoa	¼ avocado	Calamansi squeeze
Rib-eye salpicao (180 g)	1 cup zucchini noodles	1 tbsp olive oil	Fresh basil

Multiply any combo × 3–4 across the day, add smart snacks (protein shake, fruit, nuts), and you’ll hover right at goal.

5. Smart Grocery List

• Proteins: chicken thighs, bangus/barramundi, shrimp, canned tuna, pork loin, eggs, whey isolate

• Carbs & Fibers: cauliflower, broccoli, kangkong, kamote, zucchini, quinoa, shirataki rice/noodles

• Fats: avocado, pili nuts, coconut cream/oil, olive oil, peanut butter

• Flavor/Extras: calamansi, tamarind paste, annatto oil, siling labuyo, low-sugar soy (coconut aminos)

6. Meal-Prep & Portion Hacks

1. Batch grill on Sunday. Marinate Inasal/chicken breast; chill in glass containers.

2. Instant cauli-rice: blitz, pre-portion 1-cup bags, freeze for quick microwave use.

3. Volume-up veggies at dinner to tame late-night snacking without wrecking macros.

4. Track once, eyeball later. Use MyFitnessPal for two weeks; soon you’ll “know” portions by sight.

7. Subscribe to our 2500 cal Meal plan na lang para no-hassle sa yo :)

A 2,500-calorie target is a starting point. Adjust up (bulk) or down (cut) by ~200 kcal increments every 2 weeks based on scale, tape, and BJJ performance. When in doubt, fuel the grind—your body (and your hustle) will thank you.

Happy plating, fam!