2,500-Calorie High-Protein Meal Plan: 7 Days + Grocery List
In short: this 2,500-calorie high-protein meal plan gives you 7 days of breakfast, lunch and dinner plus 2 snacks a day, averaging 2499 kcal, 208 g protein, 220 g carbs and 78 g fat per day. Every meal carries 30 g+ protein from lean meat, fish, eggs, dairy or legumes.
- Calories
- 2499
- Protein
- 208 g
- Carbs
- 220 g
- Fat
- 78 g
Who it's for: People building muscle, staying full on fewer calories, or simply tired of being hungry by 11am.
Your 7-day menu
Monday
2494 kcal · P 216 g · C 223 g · F 69 g
BreakfastGreek yoghurt bowl with berries & oats588 kcal · 48 g protein5 min · portion ×1.4
- 420 g (14.8 oz) Greek yoghurt (0–2%)
- 56 g (2.0 oz) Rolled oats
- 140 g (4.9 oz) Mixed berries
- 14 g (0.5 oz) Honey
Layer yoghurt, oats and berries; drizzle with honey.
LunchTuna & white bean salad672 kcal · 59 g protein10 min · portion ×1.4
- 168 g (5.9 oz) Canned tuna (drained)
- 210 g (7.4 oz) Cannellini beans (drained)
- 168 g (5.9 oz) Cherry tomatoes
- 42 g (1.5 oz) Red onion
- 14 ml (0.5 fl oz) Olive oil
Toss everything with lemon, salt and pepper.
DinnerChicken chilli with black beans784 kcal · 63 g protein30 min · portion ×1.4
- 210 g (7.4 oz) Chicken mince
- 168 g (5.9 oz) Black beans (drained)
- 280 g (9.9 oz) Chopped tomatoes
- 0.5 Onion
- 70 g (2.5 oz) Brown rice (dry)
Brown mince and onion, add beans, tomatoes and spices, simmer 20 min; serve with rice.
SnackProtein shake & apple230 kcal · 26 g protein2 min
- 30 g (1.1 oz) Whey or plant protein powder
- 1 Apple
Shake powder with water; eat with an apple.
SnackSkyr with almonds220 kcal · 20 g protein2 min
- 170 g (6.0 oz) Skyr / quark
- 15 g (0.5 oz) Almonds
Top skyr with almonds.
Tuesday
2516 kcal · P 197 g · C 204 g · F 97 g
BreakfastSpinach & feta egg scramble on toast608 kcal · 43 g protein10 min · portion ×1.35
- 4 Eggs
- 135 ml (4.6 fl oz) Egg whites
- 81 g (2.9 oz) Baby spinach
- 41 g (1.4 oz) Feta
- 81 g (2.9 oz) Wholegrain bread
Wilt spinach, add beaten eggs and whites, fold in feta, serve on toast.
LunchTurkey & hummus wholegrain wrap675 kcal · 54 g protein5 min · portion ×1.35
- 162 g (5.7 oz) Sliced turkey breast
- 1.5 Wholegrain tortilla
- 54 g (1.9 oz) Hummus
- 68 g (2.4 oz) Mixed salad leaves
Spread hummus, layer turkey and leaves, roll tightly.
DinnerLemon salmon, potatoes & green beans783 kcal · 54 g protein25 min · portion ×1.35
- 203 g (7.2 oz) Salmon fillet
- 270 g (9.5 oz) Baby potatoes
- 203 g (7.2 oz) Green beans
- 0.5 Lemon
Roast potatoes 15 min, add salmon and beans for 12 min more at 200 °C / 400 °F.
- SnackSkyr with almonds220 kcal · 20 g protein
2 min
- 170 g (6.0 oz) Skyr / quark
- 15 g (0.5 oz) Almonds
Top skyr with almonds.
- SnackProtein shake & apple230 kcal · 26 g protein
2 min
- 30 g (1.1 oz) Whey or plant protein powder
- 1 Apple
Shake powder with water; eat with an apple.
Wednesday
2491 kcal · P 206 g · C 232 g · F 72 g
BreakfastCottage cheese protein pancakes559 kcal · 46 g protein15 min · portion ×1.3
- 260 g (9.2 oz) Cottage cheese
- 2.5 Eggs
- 65 g (2.3 oz) Rolled oats
- 1.5 Banana
Blend everything, cook small pancakes 2 min per side.
LunchChicken, quinoa & roasted veg bowl702 kcal · 59 g protein25 min · portion ×1.3
- 195 g (6.9 oz) Chicken breast
- 78 g (2.8 oz) Quinoa (dry)
- 1.5 Bell pepper
- 195 g (6.9 oz) Courgette
- 13 ml (0.4 fl oz) Olive oil
Roast chopped veg and chicken at 200 °C / 400 °F for 20 min; serve over cooked quinoa.
DinnerBeef & broccoli stir-fry with rice780 kcal · 55 g protein20 min · portion ×1.3
- 195 g (6.9 oz) Lean beef strips
- 260 g (9.2 oz) Broccoli
- 91 g (3.2 oz) Basmati rice (dry)
- 20 ml (0.7 fl oz) Soy sauce
- 2.5 Garlic
Sear beef, add broccoli, garlic and soy; serve with rice.
- SnackProtein shake & apple230 kcal · 26 g protein
2 min
- 30 g (1.1 oz) Whey or plant protein powder
- 1 Apple
Shake powder with water; eat with an apple.
- SnackSkyr with almonds220 kcal · 20 g protein
2 min
- 170 g (6.0 oz) Skyr / quark
- 15 g (0.5 oz) Almonds
Top skyr with almonds.
Thursday
2494 kcal · P 216 g · C 223 g · F 69 g
- BreakfastGreek yoghurt bowl with berries & oats588 kcal · 48 g protein
5 min · portion ×1.4
- 420 g (14.8 oz) Greek yoghurt (0–2%)
- 56 g (2.0 oz) Rolled oats
- 140 g (4.9 oz) Mixed berries
- 14 g (0.5 oz) Honey
Layer yoghurt, oats and berries; drizzle with honey.
- LunchTuna & white bean salad672 kcal · 59 g protein
10 min · portion ×1.4
- 168 g (5.9 oz) Canned tuna (drained)
- 210 g (7.4 oz) Cannellini beans (drained)
- 168 g (5.9 oz) Cherry tomatoes
- 42 g (1.5 oz) Red onion
- 14 ml (0.5 fl oz) Olive oil
Toss everything with lemon, salt and pepper.
- DinnerChicken chilli with black beans784 kcal · 63 g protein
30 min · portion ×1.4
- 210 g (7.4 oz) Chicken mince
- 168 g (5.9 oz) Black beans (drained)
- 280 g (9.9 oz) Chopped tomatoes
- 0.5 Onion
- 70 g (2.5 oz) Brown rice (dry)
Brown mince and onion, add beans, tomatoes and spices, simmer 20 min; serve with rice.
- SnackSkyr with almonds220 kcal · 20 g protein
2 min
- 170 g (6.0 oz) Skyr / quark
- 15 g (0.5 oz) Almonds
Top skyr with almonds.
- SnackProtein shake & apple230 kcal · 26 g protein
2 min
- 30 g (1.1 oz) Whey or plant protein powder
- 1 Apple
Shake powder with water; eat with an apple.
Friday
2516 kcal · P 197 g · C 204 g · F 97 g
- BreakfastSpinach & feta egg scramble on toast608 kcal · 43 g protein
10 min · portion ×1.35
- 4 Eggs
- 135 ml (4.6 fl oz) Egg whites
- 81 g (2.9 oz) Baby spinach
- 41 g (1.4 oz) Feta
- 81 g (2.9 oz) Wholegrain bread
Wilt spinach, add beaten eggs and whites, fold in feta, serve on toast.
- LunchTurkey & hummus wholegrain wrap675 kcal · 54 g protein
5 min · portion ×1.35
- 162 g (5.7 oz) Sliced turkey breast
- 1.5 Wholegrain tortilla
- 54 g (1.9 oz) Hummus
- 68 g (2.4 oz) Mixed salad leaves
Spread hummus, layer turkey and leaves, roll tightly.
- DinnerLemon salmon, potatoes & green beans783 kcal · 54 g protein
25 min · portion ×1.35
- 203 g (7.2 oz) Salmon fillet
- 270 g (9.5 oz) Baby potatoes
- 203 g (7.2 oz) Green beans
- 0.5 Lemon
Roast potatoes 15 min, add salmon and beans for 12 min more at 200 °C / 400 °F.
- SnackProtein shake & apple230 kcal · 26 g protein
2 min
- 30 g (1.1 oz) Whey or plant protein powder
- 1 Apple
Shake powder with water; eat with an apple.
- SnackSkyr with almonds220 kcal · 20 g protein
2 min
- 170 g (6.0 oz) Skyr / quark
- 15 g (0.5 oz) Almonds
Top skyr with almonds.
Saturday
2491 kcal · P 206 g · C 232 g · F 72 g
- BreakfastCottage cheese protein pancakes559 kcal · 46 g protein
15 min · portion ×1.3
- 260 g (9.2 oz) Cottage cheese
- 2.5 Eggs
- 65 g (2.3 oz) Rolled oats
- 1.5 Banana
Blend everything, cook small pancakes 2 min per side.
- LunchChicken, quinoa & roasted veg bowl702 kcal · 59 g protein
25 min · portion ×1.3
- 195 g (6.9 oz) Chicken breast
- 78 g (2.8 oz) Quinoa (dry)
- 1.5 Bell pepper
- 195 g (6.9 oz) Courgette
- 13 ml (0.4 fl oz) Olive oil
Roast chopped veg and chicken at 200 °C / 400 °F for 20 min; serve over cooked quinoa.
- DinnerBeef & broccoli stir-fry with rice780 kcal · 55 g protein
20 min · portion ×1.3
- 195 g (6.9 oz) Lean beef strips
- 260 g (9.2 oz) Broccoli
- 91 g (3.2 oz) Basmati rice (dry)
- 20 ml (0.7 fl oz) Soy sauce
- 2.5 Garlic
Sear beef, add broccoli, garlic and soy; serve with rice.
- SnackSkyr with almonds220 kcal · 20 g protein
2 min
- 170 g (6.0 oz) Skyr / quark
- 15 g (0.5 oz) Almonds
Top skyr with almonds.
- SnackProtein shake & apple230 kcal · 26 g protein
2 min
- 30 g (1.1 oz) Whey or plant protein powder
- 1 Apple
Shake powder with water; eat with an apple.
Sunday
2494 kcal · P 216 g · C 223 g · F 69 g
- BreakfastGreek yoghurt bowl with berries & oats588 kcal · 48 g protein
5 min · portion ×1.4
- 420 g (14.8 oz) Greek yoghurt (0–2%)
- 56 g (2.0 oz) Rolled oats
- 140 g (4.9 oz) Mixed berries
- 14 g (0.5 oz) Honey
Layer yoghurt, oats and berries; drizzle with honey.
- LunchTuna & white bean salad672 kcal · 59 g protein
10 min · portion ×1.4
- 168 g (5.9 oz) Canned tuna (drained)
- 210 g (7.4 oz) Cannellini beans (drained)
- 168 g (5.9 oz) Cherry tomatoes
- 42 g (1.5 oz) Red onion
- 14 ml (0.5 fl oz) Olive oil
Toss everything with lemon, salt and pepper.
- DinnerChicken chilli with black beans784 kcal · 63 g protein
30 min · portion ×1.4
- 210 g (7.4 oz) Chicken mince
- 168 g (5.9 oz) Black beans (drained)
- 280 g (9.9 oz) Chopped tomatoes
- 0.5 Onion
- 70 g (2.5 oz) Brown rice (dry)
Brown mince and onion, add beans, tomatoes and spices, simmer 20 min; serve with rice.
- SnackProtein shake & apple230 kcal · 26 g protein
2 min
- 30 g (1.1 oz) Whey or plant protein powder
- 1 Apple
Shake powder with water; eat with an apple.
- SnackSkyr with almonds220 kcal · 20 g protein
2 min
- 170 g (6.0 oz) Skyr / quark
- 15 g (0.5 oz) Almonds
Top skyr with almonds.
Grocery list for the week
Everything above, combined and rounded, for one person. Pantry basics like salt, pepper and spices aren't listed.
- Almonds110 g (3.9 oz)
- Apple7
- Baby potatoes540 g (1.2 lb)
- Baby spinach160 g (5.6 oz)
- Banana3
- Basmati rice (dry)180 g (6.3 oz)
- Bell pepper3
- Black beans (drained)500 g (1.1 lb)
- Broccoli520 g (1.1 lb)
- Brown rice (dry)210 g (7.4 oz)
- Canned tuna (drained)500 g (1.1 lb)
- Cannellini beans (drained)630 g (1.4 lb)
- Cherry tomatoes500 g (1.1 lb)
- Chicken breast390 g (13.8 oz)
- Chicken mince630 g (1.4 lb)
- Chopped tomatoes840 g (1.9 lb)
- Cottage cheese520 g (1.1 lb)
- Courgette390 g (13.8 oz)
- Egg whites270 ml (1.1 cups)
- Eggs14
- Feta80 g (2.8 oz)
- Garlic6
- Greek yoghurt (0–2%)1.26 kg (2.8 lb)
- Green beans410 g (14.5 oz)
- Honey40 g (1.4 oz)
- Hummus110 g (3.9 oz)
- Lean beef strips390 g (13.8 oz)
- Lemon2
- Mixed berries420 g (14.8 oz)
- Mixed salad leaves140 g (4.9 oz)
- Olive oil70 ml (2.4 fl oz)
- Onion3
- Quinoa (dry)160 g (5.6 oz)
- Red onion130 g (4.6 oz)
- Rolled oats300 g (10.6 oz)
- Salmon fillet410 g (14.5 oz)
- Skyr / quark1.19 kg (2.6 lb)
- Sliced turkey breast320 g (11.3 oz)
- Soy sauce40 ml (1.4 fl oz)
- Whey or plant protein powder210 g (7.4 oz)
- Wholegrain bread160 g (5.6 oz)
- Wholegrain tortilla3
Tips for a high-protein week
- Cook one big tray of chicken and one pot of grains on Sunday — they cover four lunches.
- Greek yoghurt and cottage cheese are the cheapest fast protein in most supermarkets.
- Spread protein across the day rather than loading it all at dinner.
Common questions
Is 2,500 calories right for me?
Energy needs depend on age, size, sex and activity. As a rough guide, the NHS cites about 2,000 kcal a day for women and 2,500 for men. If you're unsure — especially below 1,800 kcal — check with a doctor or registered dietitian first.
Can I swap meals between days?
Yes. Every breakfast, lunch and dinner in this plan is portioned to the same daily total, so swapping like-for-like keeps you on target.
How are the numbers worked out?
Calories and macros are estimates from standard food composition values for each ingredient amount shown. Brands vary, so treat them as a close guide rather than lab results.