Protein-rich Meal Plan at 2500 Calories for Strength Training! | Hardworkout Magazine

Key takeaways

- The meal plan is built for an 85 kg man who strength trains regularly, using the rule of thumb of 30 kcal per kilo of body weight.

- At 2500 calories the macro split is 27/45/28 E%, which works out to 169 g of protein, 281 g of carbohydrates and 78 g of fat per day.

- General guidelines put protein at 10-20 E%, fat at 25-40 E% and carbohydrates at 45-60 E%, but people who train hard are advised 1.2-2 g of protein per kilo of body weight.

- A daily calorie target can be estimated by calculating BMR with the Mifflin-St Jeor equation and multiplying it by an activity factor (PAL) between 1.2 and 2.4.

- Cutting or adding 500 calories a day is the adjustment suggested for losing or gaining weight.

How many calories does a man who strength trains actually need?

The average caloric requirement for a man is 2500 calories for men and 2000 calories for women.

If you train a lot and aim to increase muscle mass, you should eat more. Conversely, you need to reduce your caloric intake if the goal is to lose weight/reduce body fat. This meal plan consists of healthy and varied food and is based on 2500 calories per day.

Meal Plan for 2500 Calories

This is based on a man weighing 85 kg, who trains strength regularly. (85 x 30 kcal= 2550) Rounding down the calories to 2500. Protein requirement: 85 x 2 =170 g.

The macro distribution here is 27/45/28E% for proteins, carbohydrates, and fats respectively, which corresponds to 169 g of protein, 281 g of carbohydrates, and 78 g of fat.

If you want a more accurate calculation of your calorie needs, you can read more further down the page.


Weekly Menu Monday

- Breakfast: 70 g oats, 400 g low-fat milk, 10 g chia seeds, 20 g coarse peanut butter.

- Lunch: 200 g chicken breast, 60 g whole grain pasta (spirals), 300 g of choice vegetables.

- Dinner: 200 g trout/salmon fillet, 1 avocado (120g), 100 g sweet potato, 100 g mango, 300 g broccoli (grated and fried like rice in the pan) + 1 tbsp low-fat crème fraîche.

- Evening snack/ snack: Gainer

Tuesday

- Breakfast: Omelette (4 eggs, 200 g mushrooms, 30 g low-fat cheese, 100 g tomato) + 1 large glass of low-fat milk.

- Lunch: 4 whole grain polar bread, 1 pack of lean meat spread (110 g), 1 avocado (120 g).

- Dinner: 150 g lean beef, 1/2 bag of stir-fry vegetables, 100 g rice.

- Evening snack/ snack: 40 g protein powder, 2 large bananas, 30 g cashew nuts.

Wednesday

- Breakfast: 70 g oats, 400 g low-fat milk, 10 g chia seeds, 40 g coarse peanut butter.

- Lunch: 1 can of tuna in oil, 2 boiled eggs, 60 g whole grain pasta (spirals), 300 g vegetables.

- Dinner: 150 g chicken breast, 400 g sweet potato, 200 g green asparagus, 0.5 bag of Brittany sauce (skip the butter and make the sauce with 200 g low-fat milk).

- Evening snack/ snack: 40 g protein powder, 2 large bananas, 30 g pistachios.

Thursday

- Breakfast: 4 slices of whole grain bread, 1 small can of mackerel in tomato, 4 slices of turkey slices.

- Lunch: 60 g whole grain pasta, 150 g chicken breast, 1 tbsp pesto, 300 g of choice vegetables

- Dinner: 2 large whole grain tortillas, 200 g ground beef, 1/2 avocado (60 g), 300 g of choice vegetables, 2 tbsp light crème fraîche, 1 tbsp salsa sauce.

- Evening snack/ snack: Gainer

Friday

- Breakfast: Overnight oats (Prepare the night before: 60 g oats, 10 g chia seeds, 150 g low-fat vanilla quark, 100 g skim milk, 200 g of choice berries).

- Lunch: 4 slices of whole grain bread, 50 g light cheese, 50 g lean meat + 1 apple.

- Dinner: 200 g white fish (for example, cod loin), 1 tbsp olive oil, 400 g sweet potato, 300 g vegetables, 1/2 packet of Hollandaise sauce (omit the butter and make the sauce with 200 g skim milk).

- Evening snack/ snack: 4 Rugsprø, 3 eggs, 1 tbsp light mayonnaise, 1 YT recovery drink.

Saturday

- Breakfast: Pancakes (100 g oats, 400 g skim milk, 10 g chia seeds, 2 eggs, cardamom. Let the batter rest for 20 minutes before frying.) 200 g mashed strawberries as topping.)

- Lunch: Protein smoothie (200 g berries, 1 large banana, 200 g low-fat vanilla quark/ light yogurt, 30 g protein powder (strawberry) + 1 sugar-free drink).

- Dinner: Choice of dinner (Or try this homemade [pizza.](https://hardworkout.no/hjemmelaget-pizza-du-kan-spise-bade-i-ukedagene-og-i-helgene/))

- Evening snack/ snack: 1 Skyr + 30 g cashew nuts.

Sunday

- Breakfast: 3 whole grain polar bread, 3 eggs, 1 small glass of skim milk.

- Lunch: Smoothie (1 large banana, 200 g berries, 100 g low-fat vanilla quark/light yogurt + 1 sugar-free drink).

- Dinner: Chicken wrap (1 large whole grain tortilla, 150 g chicken breast, 300 g of choice vegetables, 1 avocado (120 g), 2 tbsp light crème fraîche.

- Evening snack/ snack: 1 serving of [Energy shake.](https://hardworkout.no/energishaken-du-ma-prove/)

Gainers have different nutritional content and portion sizes, choose the amount of powder that corresponds to about 600 calories. For example, if you choose [this gainer](https://hardworkout.no/seriousmass), which is best in test on our [top list](/magazine/weight-gainer-best-in-test-2026), you can take half a serving size.

Gainers contain a good composition of carbohydrates and proteins, in addition to some fat, creatine, and other micronutrients. It is a nice and simple meal to consume after training.

Suggestions for dinner vegetables: Asparagus, cabbage, mushrooms, onion, broccoli, carrot, cauliflower, bell pepper, kale, spinach, celery, and spring onion.

Tips for healthy and good side dishes, or just as snacks:[ Kale chips – the perfect side!](https://hardworkout.no/gronnkalchips-det-perfekte-tilbehoret/)

See also more of our healthy and good recipes [here.](https://hardworkout.no/kosthold-ernaering/oppskrifter/)


Tips for meal planning

- Weigh the food items before frying/boiling.

- Drink at least 2 liters of water a day, more if you train.

- Get in 5 a day of vegetables, berries, and fruits – those with the strongest color contain the most nutrients.

It is recommended to eat 300-450 g of pure fish per week, of which 200 g should be fatty fish.