2500 Calorie Maintenance Meal Plan
A generous 2,500-calorie maintenance plan for active men and women. Balanced macros with plenty of variety — eat well, fuel your training, and maintain your weight without restriction.
Calories
2161
per day
Protein
129g
per day
Carbs
205g
per day
Fat
84g
per day
Get this meal plan on WhatsApp
Sunn sends you daily meals, tracks what you eat, and adjusts your plan as you go.
Start your free trial7-Day Meal Plan
Monday
2300 cal · 136g P · 238g C · 80g FOats (60g), Banana, Peanut butter (1.5 tbsp), Honey, Milk
Chicken breast (170g), Brown rice (150g cooked), Roasted vegetables, Olive oil
Greek yogurt (200g), Granola (40g), Berries
Salmon (160g), Pasta (100g dry), Pesto sauce, Side salad
Apple, Almonds (25g), Dark chocolate (15g)
Tuesday
2140 cal · 146g P · 178g C · 86g FEggs (3), Toast (2), Avocado (60g), Orange juice
Turkey club sandwich, Turkey, bacon, avocado, whole wheat
Protein shake, Banana
Beef stir-fry (180g), Jasmine rice (160g cooked), Vegetables, Soy sauce
Cottage cheese (150g), Walnuts (15g), Berries
Wednesday
2320 cal · 142g P · 226g C · 84g FSmoothie: banana, oats, PB, whey, milk
Grilled shrimp (180g), Quinoa bowl, Avocado, corn, black beans
Trail mix (45g), Apple
Roast chicken (200g), Baked potato (200g), Steamed broccoli, Butter
PB&J on toast, Glass of milk
Thursday
2060 cal · 122g P · 162g C · 98g FVeggie omelet (3 eggs), Cheese, Toast (1), Fruit salad
Tuna wrap: tortilla, tuna (130g), veggies, mayo
Greek yogurt (150g), Honey, Mixed nuts (20g)
Lamb chops (160g), Couscous (130g cooked), Roasted Mediterranean vegetables
Banana, Almond butter (1 tbsp), Granola (20g)
Friday
2060 cal · 110g P · 228g C · 70g FPancakes (3), Maple syrup, Berries, Turkey bacon (3)
Chicken burrito bowl: rice, beans, chicken (150g), salsa, cheese
Hummus (3 tbsp), Pita, Veggies
Baked cod (160g), Sweet potato fries, Coleslaw
Ice cream (small serving), Strawberries
Saturday
2060 cal · 102g P · 198g C · 90g FFrench toast (2), Eggs (2), Fruit, OJ
Grilled salmon wrap, Salmon (130g), tortilla, veggies, cream cheese
Cottage cheese (150g), Pineapple, Granola
Pizza (2 slices homemade), Side salad
Popcorn (air-popped), Dark chocolate (20g)
Sunday
2190 cal · 142g P · 204g C · 79g FBreakfast burrito: eggs, cheese, beans, avocado, salsa
Grilled steak (160g), Baked potato, Grilled vegetables
Protein bar, Banana
Spaghetti Bolognese, Ground beef (120g), Pasta (100g dry), Parmesan
Greek yogurt (150g), Mixed berries, Honey
Weekly Grocery List
Protein
- •Chicken breast (520g)
- •Turkey breast (200g)
- •Salmon (290g)
- •Tuna (130g)
- •Cod (160g)
- •Shrimp (180g)
- •Beef (460g)
- •Lamb chops (160g)
- •Pork
- •Eggs (2 dozen)
- •Greek yogurt (650g)
- •Cottage cheese (300g)
- •Whey protein
Produce
- •Bananas (6)
- •Berries (400g)
- •Apples (2)
- •Pineapple
- •Strawberries
- •Avocados (3)
- •Spinach
- •Broccoli
- •Sweet potatoes
- •Potatoes (3)
- •Corn
- •Carrots
- •Bell peppers
- •Mixed vegetables
Grains
- •Oats (250g)
- •Brown rice
- •Jasmine rice
- •Quinoa
- •Couscous
- •Pasta (300g)
- •Whole wheat bread
- •Tortillas
- •Pita
- •Pizza dough
- •Granola
- •Popcorn kernels
Fats & Extras
- •Olive oil
- •Peanut butter
- •Almond butter
- •Almonds
- •Walnuts
- •Trail mix
- •Hummus
- •Cheese
- •Parmesan
- •Cream cheese
- •Dark chocolate
- •Maple syrup
- •Jam
- •Turkey bacon
- •Black beans
- •Protein bars
Tips for Success
At 2,500 calories, you have room for treats. Budget 200-300 calories daily for foods you enjoy — pizza, chocolate, ice cream.
Consistency beats perfection. Hit within 200 calories of target on most days and you'll maintain easily.
Track your weight monthly, not daily. Daily fluctuations of 1-3 lbs are normal and don't reflect true weight change.
If you're training hard, don't fear carbs. They fuel performance and recovery.
Adjust seasonally — you may naturally eat more in winter and less in summer. That's fine.
Snap a photo. Get instant macros.
Send any meal photo to Sunn on WhatsApp and get a detailed nutrition breakdown in seconds.
Take the free quizCommon Questions
Who needs 2500 calories?
Active men weighing 70-90kg, highly active women, or anyone whose TDEE calculator shows 2,500 as their maintenance. If you're maintaining weight at this level, you're in the right range.
Can I have cheat meals on maintenance?
On maintenance, there's no need for cheat meals because no foods are off-limits. If you eat more one day, eat slightly less the next. Your weekly average matters most.
Should I still track food on maintenance?
Tracking helps for the first month to learn portion sizes. After that, most people can maintain intuitively by following consistent eating patterns and weighing weekly.