5 meals

2500-calorie meal plan

Daily menu with portions and macros

Five meals spread out a larger menu for the day. There are two different hot dishes - chicken with rice and turkey with pasta, with yogurt with nuts and bread with peanut butter in between.

kkal.ai Editorial Team · September 29, 2026 · Educational example, no medical review

Estimated daily totals

Calories: 2,501 kcal
Protein: 167.6 g
Carbs: 284.4 g
Fat: 80.2 g

Target: 2,500 kcal

Values are approximate: the composition of specific products and the method of preparation change the result. Water, tea and coffee without additives are not included in the calculation.

All portions serve one person. Weigh grains and meat after cooking, and oats before cooking. Each ingredient below states how to weigh it. The listed oil is included in the totals.

Breakfast

594 kcal

Milk oatmeal with banana

Protein 20.2 g fats 21.3 g carbohydrates 84.6 g

Oat flakes, dry70 g≈ 259 kcal
Milk 2.5%250 g≈ 130 kcal
Banana, without peel120 g≈ 107 kcal
Walnuts, shelled15 g≈ 98 kcal

How to cook. Boil the cereal in milk and water, add banana and nuts.

Lunch

684 kcal

Chicken with rice and vegetables

Protein 59.8 g fats 17.2 g carbohydrates 70.8 g

Chicken breast, cooked without skin160 g≈ 264 kcal
Rice, boiled200 g≈ 260 kcal
Broccoli cooked without oil200 g≈ 70 kcal
Olive or sunflower oil10 g≈ 90 kcal

How to cook. Serve cooked chicken with rice and broccoli. The indicated oil is included in the calorie content.

Snack

355 kcal

Yogurt with apple and almonds

Protein 22.8 g fats 14.3 g carbohydrates 37.2 g

Greek yogurt 2%, no sugar200 g≈ 146 kcal
Apple, edible part180 g≈ 94 kcal
Almonds20 g≈ 116 kcal

How to cook. Slice the apple and add it along with the almonds to the yogurt.

Dinner

681 kcal

Pasta with turkey

Protein 57.4 g fats 18.5 g carbohydrates 71.6 g

Turkey fillet, ready150 g≈ 225 kcal
Durum wheat pasta, boiled220 g≈ 330 kcal
Tomatoes, fresh200 g≈ 36 kcal
Olive or sunflower oil10 g≈ 90 kcal

How to cook. Mix prepared pasta and turkey with tomatoes and oil.

Extra snack

187 kcal

Peanut butter bread

Protein 7.4 g fats 8.9 g carbohydrates 20.2 g

Whole grain bread40 g≈ 99 kcal
Peanut butter without additives15 g≈ 88 kcal

How to cook. Spread a measured portion of the paste onto the bread. Count drinks with calories separately.

How to customize this menu

Use two snacks

An additional snack allows you to avoid increasing your dinner to an inconvenient size. It can be placed at any suitable part of the day.

Don't increase just the meat

On a higher calorie menu, energy also comes from rice, pasta, bread, nuts and oil. Increasing just one chicken breast does not make your diet more varied.

Daily shopping list

Duplicate ingredients are combined. These are the total weights of portions in the specified form, and not the weight of raw purchases: for ready-made cereals and meat, a different amount of the original product will be required. Consider the skin, bones, canned liquid and package size.

Cereals and bread

Oat flakes, dry70 g
Rice, boiled200 g
Durum wheat pasta, boiled220 g
Whole grain bread40 g

Protein products

Milk 2.5%250 g
Chicken breast, cooked without skin160 g
Greek yogurt 2%, no sugar200 g
Turkey fillet, ready150 g

Vegetables and fruits

Banana, without peel120 g
Broccoli cooked without oil200 g
Apple, edible part180 g
Tomatoes, fresh200 g

Oils and nuts

Walnuts, shelled15 g
Olive or sunflower oil20 g
Almonds20 g
Peanut butter without additives15 g

Frequently asked questions

Is it necessary to eat five times a day?

No. Here five techniques are chosen for convenient distribution of volume. You can combine snacks with main courses, maintaining the total portions.

Do you need protein powder?

It is not needed to prepare this menu. All of the proteins mentioned come from regular foods; personal need is assessed separately.

How are calories and macros calculated?

For each ingredient, the reference value per 100 g is multiplied by the serving weight and divided by 100. The totals of meals are added up for the day. Calories are rounded to whole, macros - to tenths of a gram; The sum of the rounded values of individual ingredients may differ slightly from the total of the dish.

Below is the editorial guide used in this example. These are approximate values for typical products, without reference to brand or laboratory analysis. Calorie content is taken as a separate indicator and, due to fiber and rounding, may differ from the conversion using the formula 4/9/4. Use the label for your products.

Show values per 100 g products

Reference calories and macros per 100 g
Product	kcal	P, g	F, g	C, g
Oat flakes, dry	370	13	7	62
Milk 2.5%	52	3	2.5	4.7
Banana, without peel	89	1.1	0.3	22.8
Walnuts, shelled	654	15.2	65.2	13.7
Chicken breast, cooked without skin	165	31	3.6	0
Rice, boiled	130	2.7	0.3	28.2
Broccoli cooked without oil	35	2.4	0.4	7.2
Olive or sunflower oil	900	0	100	0
Greek yogurt 2%, no sugar	73	9	2	4
Apple, edible part	52	0.3	0.2	13.8
Almonds	579	21.2	49.9	21.6
Turkey fillet, ready	150	29	3.8	0
Durum wheat pasta, boiled	150	5.5	1.1	29
Tomatoes, fresh	18	0.9	0.2	3.9
Whole grain bread	247	9	3.5	43
Peanut butter without additives	588	25	50	20

Sources for self-checking

General recommendations for dietary diversity can be found in the WHO, an approach to individual calorie estimation in the NIDDK, and the composition of specific foods in FoodData Central. These sources do not constitute medical review or endorsement of this menu.

These menus are not intended for use without professional guidance by children, people who are pregnant or breastfeeding, or people with medical conditions or eating disorders. Calories and macros do not cover every nutritional need. Material Limitations.

All 15 menus

Larger portions

2,200 kcal/day

2200-calorie meal plan

Oatmeal with banana and peanut butter · Pasta with turkey and vegetables · Cottage cheese with strawberries and almonds · Salmon with potatoes

Calculated: 2,197 kcal

P 155.1 gC 225.6 gF 77 g

Chickpea salad

2,000 kcal/day

2000-calorie meal plan

Eggs with toast and avocado · Buckwheat with chicken and broccoli · Yogurt with banana and nuts · Chickpea and tuna salad

Calculated: 2,000 kcal

P 147.6 gC 211.8 gF 66.1 g

Chicken and salmon

1,800 kcal/day

1800-calorie meal plan

Oatmeal with apple and nuts · Pasta with chicken and tomatoes · Yogurt, orange and almonds · Salmon with rice and broccoli

Calculated: 1,808 kcal

P 120.5 gC 201.9 gF 58.8 g