Caregivers
Health Card
Equipment
Login
Overview
Medically reviewed by Dr. Rabeya Afroz Shomi
Book Appointment
Consult Online
About
A 2500 calorie diet is designed to help build lean muscle while burning excess body weight. This diet is perfect for weight training because each meal of the day is packed with high-quality protein to promote tissue repair and lean muscle growth. A 2500 calorie diet is enough for the body to perform at optimal levels. Moderately active men aged between 25 – 40 years, often opt for this diet to maintain a healthy body weight. Individuals following this diet should aim to consume about 6.5 ounces of protein which should include various food items like seafood, poultry, lean meats, eggs, soy products, nuts and seeds. Starting the day with breakfast including eggs, oats, cheese, whole grain toast are good options. Snacking on whey protein shakes, fruits and nuts are recommended. During lunch, one can indulge in lean meats and lots of vegetables. Supper could include shakes, fruits, protein-packed chips or bagel with cream cheese. Dinner must include chicken or turkey salad with lots of vegetables based on individual choice.
The main goal of this diet is to enhance body composition and maintain a balance in calorie intake of the body. This diet provides the necessary calories for proper functioning of the body.
Diet Chart
| Sunday | |
| Breakfast (8:00-8:30AM) | 3 aloo parantha + 1 cup curd + 6 almonds |
| Mid-Meal (11:00-11:30AM) | Pomegranate (1 cup) + 1 Guava + 1 cup cottage cheese |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1 cup) + Daal (1 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1 tsp honey + 1 cup soybean chaap |
| Dinner (8:00-8:30PM) | 2 Chapatti + Chicken stew (1 cup) + salad |
| Monday | |
| Breakfast (8:00-8:30AM) | Soy Milk 1 cup + 1 cup Cornflakes + Ripe Banana (2) |
| Mid-Meal (11:00-11:30AM) | 1 Orange + Grapes (1 cup) + 1 cup cottage cheese |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1/2 cup) + Daal (1/2 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1 tsp honey + 4 Almonds + 5-6 Raisins |
| Dinner (8:00-8:30PM) | 2 Chapati + Veg. Curry (1 cup) + salad |
| Tuesday | |
| Breakfast (8:00-8:30AM) | Veg. Sandwich (2) + Orange juice (1 cup) + 2 boiled eggs |
| Mid-Meal (11:00-11:30AM) | Pomegranate (1 cup) + 1 Guava + 1 cup cottage cheese |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1 cup) + Daal (1 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1 tsp honey + 4 Almonds + 5-6 Raisins |
| Dinner (8:00-8:30PM) | 2 Chapatti + Chicken stew (1 cup) + salad |
| Wednesday | |
| Breakfast (8:00-8:30AM) | 2 paneer parantha + 1 cup curd + 6 almonds |
| Mid-Meal (11:00-11:30AM) | 1 Orange + Grapes (1 cup) + 1 cup cottage cheese |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1 cup) + Daal (1 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1 tsp honey + 4 Almonds + 5-6 Raisins |
| Dinner (8:00-8:30PM) | 2 Chapati + Veg. Curry (1 cup) + salad |
| Thursday | |
| Breakfast (8:00-8:30AM) | Soy Milk 1 cup + 1 cup Cornflakes + Ripe Banana (2) |
| Mid-Meal (11:00-11:30AM) | Pomegranate (1 cup) + 1 Guava + 1 cup cottage cheese |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1 cup) + Daal (1 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1 tsp honey + 4 Almonds + 5-6 Raisins |
| Dinner (8:00-8:30PM) | 2 Chapatti + Chicken stew (1 cup) + salad |
| Friday | |
| Breakfast (8:00-8:30AM) | Veg. Sandwich (2) + Orange juice (1 cup) + 2 boiled eggs |
| Mid-Meal (11:00-11:30AM) | 1 Orange + Grapes (1 cup) + 1 cup cottage cheese |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1 cup) + Daal (1 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1 tsp honey + 4 Almonds + 5-6 Raisins |
| Dinner (8:00-8:30PM) | 2 Chapati + Veg. Curry (1 cup) + salad |
| Saturday | |
| Breakfast (8:00-8:30AM) | 2 dal parantha + 1 cup curd + 6 almonds |
| Mid-Meal (11:00-11:30AM) | Pomegranate (1 cup) + 1 Guava + 1 cup cottage cheese |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1 cup) + Daal (1 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1 tsp honey + 4 Almonds + 5-6 Raisins |
| Dinner (8:00-8:30PM) | 2 Chapatti + Chicken stew (1 cup) + salad |
Food Items To Limit
- Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries contain simple carbohydrates.
- Avoid margarine, butter, eggs, milk, cheese, and red meat are high in saturated fat.
- Avoid eating red meat as it contains high levels of saturated fat that shoot up the cholesterol levels in the blood.
- Avoid eating fried foods such as fried chicken, deep fried foods, and potato fries.
- Avoid alcohol
- Avoid aerated and artificially sweetened drinks.
Do's And Dont's
Do's:
- Eat Healthy Fat to Lose Weight
- Eat 2-3 hours before going to sleep
- Make Healthy Swaps
- Follow Smart Tips for Dining Out
Don'ts:
- Don't starve yourself
- Dont dehydrate yourself
- Dont eat if your are not hungry
- Dont eat too much saturated fat
Food Items You Can Easily Consume
- Non-starchy fruits and vegetables
- Complex carbohydrates, found in whole grain bread and pasta, bran, etc.
- Use olive oil, vegetable oil, rice bran oil, canola oil, mustard oil, and peanut oil.
- Eat lentils, beans, soy, mushroom, tofu, fish, turkey, chicken breast, and lean cuts of beef.
- Have five or six small meals throughout the day.
- Eat a heavy breakfast
