The 2,500 calorie per day diet is popular among people who exercise vigorously. A diet with the optimal amount of food and balance of nutrients. Effectively fights fat deposits during physical activity and promotes muscle gain.
CALCULATORS FOR THOSE WHO WANT TO LOSE WEIGHT
A balanced diet and a varied menu allow you not to harm your health. The calorie content of food is a numerical measure of energy that is distributed in the body during the breakdown of food.
- We recommend reading: 100 calorie diet and 2000 calorie diet
The established calorie intake rate for a woman per day is 1800 kcal, for a man - about 2.5 thousand.
The essence of the diet
Sports and a healthy lifestyle sometimes do not bring positive results in gaining muscle mass. Sports supplements and anabolic steroids cause irreparable harm to health. The 2500 calorie per day diet is a sports nutrition diet aimed at accelerating the process of positive athletic performance.
The diet was optimized for athletes, but has now gained popularity among those who want to balance their diet. The basis of 2500 calorie sports nutrition is protein.
Benefits of dietary nutrition:
- Price;
- No load on the digestive tract;
- Consumption of nutrients and vitamins;
- Clear power characteristics;
- Ease of use.
The 2500 calorie per day diet is suitable not only for sports enthusiasts, but also for patients with diabetes, with the addition of glucose-lowering oral medications to the diet.
Balanced diet and menu for 2500 calories per day
Millet removes residual antibodies and their decomposition products from the body, so everyone who is being treated with antibiotics is recommended to eat millet porridge once a day. At the same time, millet dishes are useful for atherosclerosis, diabetes and liver diseases due to their lipotropic effect.
The combination of chicken fillet, fresh champignons and cheese baked in the form of rolls creates a unique taste, and a pleasant bonus is only 90 kcal per gram of dish. After all, cottage cheese reduces cholesterol levels in the body and, most importantly, prevents fatty liver.
Buckwheat contains a lot of folic acid, which stimulates hematopoiesis, increases the body's endurance and resistance to many diseases. Use of materials is permitted only if there is an active link to the source.
Grocery list
Average nutrient intake for an adult based on 2,500 calories per day:
- Cholesterol – no more than 300 mg;
- Fats – no more than 25 g, of which saturated fats – no more than 25 g;
- Dietary fiber – no more than 25 g;
- Carbohydrates – from 257 g to 586 g;
- Proteins – from 58 g to 117 g.
The diet involves consuming:
- Vegetables and fruits;
- Spices and herbs;
- Vegetable fats and oils;
- Soups, sauces and gravies with the addition of chicken, fish or beef;
- Nuts and seeds;
- Bobov;
- Pasta;
- Sokov;
- Eggs and dairy products;
- Bakery products;
- Honey and sugar.
Before using dietary supplements, you should consult your doctor. Replace products with similar ones if you are individually intolerant to the components.
Protein shakes
An oat protein shake is prepared as follows:
- You need to take about 20 grams of finely ground oatmeal.
- Add 200 ml of warm milk, ½ part of an apple, 10 grams of low-fat cottage cheese.
- If desired, you can add a little honey additionally.
- The resulting mass is thoroughly mixed and blended using a blender. This hearty and tasty protein shake is recommended for breakfast.
This drink can provoke rapid weight gain during active physical activity.
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A protein shake that satisfies hunger is prepared from the following products:
- 500 ml milk;
- 1 fresh banana;
- 30 grams of nuts;
- 3 tablespoons honey;
- 50 grams of cottage cheese.
The above ingredients are placed in a blender bowl. They need to be beaten for two minutes. After this, the protein shake is poured into separate glasses. The drink is consumed twice a day.
Dish recipes
Bean soup
You will need: 0.1 kg of green peas, 1 large onion, 0.5 kg of chickpeas, 2 medium carrots, 20 g of vegetable oil, ground black pepper, salt, 1 tsp of soda.
Cooking method:
In the evening, pour cool water over the beans and leave overnight. The next day, drain the water and mix with the required amount of soda, leave to soak for several hours. Rinse thoroughly with running water. Pour plenty of water over the beans and place over medium heat. Skim off the foam and add chopped onions, carrots, peas and butter. Add salt and pepper to taste. Cook until done.
Krupenik
You will need: boiled buckwheat or wheat porridge 180 g, sour cream 5 g, sugar 10 g, crackers 5 g, cottage cheese 85 g, egg 1/4 pcs, melted butter 5 g.
Cooking method:
Add cottage cheese, salt, eggs, sugar, butter to the prepared porridge and mix. Place the resulting mass on baking sheets and grease the surface with sour cream. Bake until done.
Potato salad
You will need: 0.5 kg of potatoes, 1 tbsp horseradish, 1 ripe apple, 2 tbsp vinegar, 0.1 kg ham, 2 tbsp vegetable oil, 0.1 kg leeks, 1 tbsp honey, 2 celery roots, salt and pepper.
Cooking method:
Cut potatoes, leeks, celery and apple into small cubes. Mix oil, vinegar, honey and horseradish, add salt and pepper. Pour the resulting sauce over the vegetable salad and leave for 2 hours. Roll the ham into rosettes and decorate the surface of the salad.
Barley porridge
You will need: 2 tbsp butter, 3 eggs, 1 tbsp barley, 1 tbsp sour cream, salt, 1 l milk.
Cooking method:
Pour hot milk over the washed cereal, bring to a boil and reduce heat. Add butter, sour cream and salt to taste to the boiled cereal. Add eggs to hot porridge and stir. Transfer the porridge to a frying pan or mold. Bake at 150 C for about 15 – 20 minutes.
In between meals, perhaps drink protein shakes.
One serving of the shake contains forty grams of additional protein. To prepare the drink, add 4 tablespoons of powder to a glass of water or milk.
THESE ARTICLES WILL HELP YOU LOSE WEIGHT
Menu for every day
The 2500 calorie per day diet involves eating smaller meals. Diet increases the load on the liver, so drinking alcohol is not recommended. It is necessary to consume only organic products. Avoid canned and processed foods, which can cause fat growth.
Breakfast 8:30 am
- 2 boiled eggs;
- 1/2 cup oatmeal or other grains;
- 1/2 cup skim milk with half a teaspoon of flaxseed oil or sunflower oil;
- 1 orange.
Second breakfast 11:30 am (two hours before training)
- 150 grams of tuna or turkey with mixed vegetable salad, seasoned with a tablespoon of low-calorie mayonnaise;
- a slice of black bread;
- 1 banana;
- 6 pieces of almonds;
- 1 tbsp juice.
Lunch 2:30 pm (immediately after finishing training)
- 150 grams of chicken breast meat;
- 3/4 cup chicken rice, pasta or vegetables;
- 1/4 sweet pepper;
- 100 grams of lightly stewed mushrooms;
- 100 grams of chopped carrots;
- Add 1 tablespoon of olive oil to one of the dishes.
Light evening snack 5:00 – 5:30
- 1 low fat yogurt;
- 100 grams of boiled oatmeal.
Dinner 8:30 – 9:00 pm
- 1 chicken breast fillet with salad, dressed with 1 tablespoon of low-calorie mayonnaise;
- 1 slice of bread.
Eating one hour before bed, approximately 11:00 p.m.
- 20 grams of cheese;
- 1 tbsp peanut butter;
- 1/2 cup rolled oats (measured raw or dried);
- 10 pieces of almonds or other nuts;
- 150 grams of vegetables.
Second menu option
Breakfast
- 200 ml milk or tea;
- 60 g whole grain bread with butter.
Lunch
- 100 grams of fresh fruit;
- 50 ml coffee with milk.
Dinner
- Chicken broth with 170 grams of meat;
- 50 grams of rice or pasta;
- 200 grams of fresh vegetables and 100 grams of fruits;
- 70 grams of whole grain bread.
Afternoon snack
- 200 ml milk or tea.
Dinner
- 170 grams of chicken fillet with vegetable salad or 70 grams of ham;
- A slice of black bread.
Third menu option
Breakfast
- 200 ml milk or tea/coffee;
- 60 grams of whole grain bread with 50 grams of chicken ham.
Tomato puree soup with rice
A diet with a menu of 2500 calories per day will turn out to be especially tasty, healthy, and light if you add soups to it. The latter can be prepared from a variety of delicious ingredients. For example, from fresh ripe tomatoes. Treats can be added to the menu for vegetarians during Lent. For satiety, white round rice is also included in the soup.
Calorie content: 47.5 kcal. BZHU soup:
| BJU | Value in g (per 100 g) |
| Squirrels | 1,2 |
| Fats | 1,4 |
| Carbohydrates | 7,8 |
Composition of ingredients
For the dish you need to take:
- tomato juice (thick) – 900-950 ml;
- rice – 80-90 g;
- salt, aromatic herbs, colored ground peppers.
It is especially convenient that for such a soup you do not need to take a blender, sieve or pestle. The components can be easily ground even without such accessories. It is not the cook himself who grinds the tomatoes. And ready-made tomato juice is used immediately. This can be either a homemade (best option) or a store-bought product.
To get the desired consistency of the soup, you just need to evaporate the excess liquid from the mass. Excess juice is also absorbed into the rice. It is optimal to calculate 80-90 g of cereal for every 1 liter of juice.
Step-by-step cooking process
The cooking process includes several stages:
- The entire amount of tomato juice stated in the recipe is poured into the pan. Dry rice is also poured in there. It is advisable to first rinse the cereal thoroughly to remove excess starch.
- The mixture is brought to a boil on the stove. Afterwards it is left to simmer over low heat for 12-14 minutes. It is important to cover the container with a lid.
- Any fresh herbs are washed separately and finely chopped. For example, it’s delicious to use parsley and basil for soup. Dried Provencal or Mediterranean mixture is also suitable for the recipe.
- The selected herbs are poured into the already boiling soup. In general, it doesn’t matter at what stage of preparing the treat to do this.
- During the cooking process, it is important to stir the soup well a couple of times from the very bottom. You need to make sure that the rice does not clump together and burn to the bottom. After 10 minutes of cooking, the stove heating turns off. The soup is left to steep under the lid for the same amount of time. During this time, the rice should reach the desired softness. It must be remembered that further the cereal will begin to swell greatly and turn into porridge. Rice can be brought to this consistency if desired, but most cooks prefer that the grains retain their shape.
- Then the prepared greens are poured into the soup. It is added salt if necessary.
If the treat ends up being too sour, a small portion of soda during the cooking process will help correct this. This indicator greatly depends on the quality and acidity of tomato juice. If daily calories allow, you can add cream or processed/hard cheese to the soup. But you should not use sour cream, otherwise the dish will turn out too sour.
How to serve a dish
The finished soup is poured into portioned plates. It is delicious to try both hot and completely chilled. The second option is more relevant for summer. It is delicious to complement the soup with rye croutons and garlic.
Chicken casserole with vegetables
A 2,500 calorie per day diet can include not only potato casseroles, but also all-meat casseroles. For example, it’s delicious to cook chicken with lots of vegetables.
The result is an appetizing treat that will become an independent hearty dish for lunch or dinner. It is advisable to use fresh vegetables. But in winter, frozen ones are also suitable.
Composition of ingredients
For the dish you need to take:
- chicken breast fillet – 360-400 g;
- sweet peppers, eggplants, tomatoes, onions - 120-130 g each;
- garlic – 1-3 cloves;
- eggs – 2 pcs.;
- salt and spices.
Step-by-step cooking process
The cooking process includes several stages:
- The chicken breast is washed and dried with napkins. All meat is removed from the bone and the fatty skin is removed. As a result, only pure pulp will be used in the recipe (its quantity is indicated in the recipe).
- The remaining part of the bird is cut into small pieces.
- All vegetables stated in the recipe are washed and peeled. If necessary, they get rid of the skin or husk. For example, the skin can be previously removed from tomatoes. To do this, the tomatoes are first cut crosswise on both sides. Then they are watered first with boiling water and then with cold water. Such procedures will then make it easy to remove the skin from tomatoes simply with your fingers.
- All prepared components are sent to a blender bowl or passed through a meat grinder. You can leave a small portion of the sweet pepper for garnishing the top of the casserole later.
- The ingredients are mixed together to make the most homogeneous mass possible. One raw egg is poured into it, salt and spices are added to taste. Everything mixes well.
- The heat-resistant form is coated with vegetable fat. The minced meat obtained above is carefully transferred into it.
- The remaining raw egg is lightly beaten separately. It is poured over a mass of vegetables and meat.
- If sweet pepper was left above, then it is finely chopped and scattered on top of the future casserole. The treat is lightly salted.
- The dish is placed in the oven and cooked for 45-50 minutes at 185-190 degrees.
The fully prepared treat can be served immediately, while it has not yet cooled down. It is delicious to complement pieces of casserole with various low-fat sauces.
How to serve a dish
You can serve any vegetable salad separately with the casserole portions. Pieces of crispy toasted bread are also perfect here. If the dish does not seem filling enough, it can even be served with a variety of side dishes. For example, with boiled cereals or stewed vegetables.
