The 2500-3000 calorie a day diet thread

[anzel]

I try to save diet plans to my computer so I always a quick and easy resource to use. I figured I would post up some of the plans that are in the 2500-3000 cal range because that is probably what most people are eating. Some of us would be cutting or bulking in this range and if its not quite right its easy enough to tweak it to fit what you need. Someone bulking on 5000 cal/day can just double a 2500 cal plan. Someone who needs to be at 2800 cals can just pinch 200 cals of off of a 3000 cal plan and of course adjust your macro accordingly as well etc etc.
Please post up any plans you have in this range.


Calories: 2530

meal1 cal/fat/carb/pro
8 large egg whites 137/0.4/1.9/28.7
2 large whole eggs 167/12.2/1.3/12.3
1 cup oats 311/5.1/54.3/13

meal2 cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1/2 tablespoon olive oil 60/6.8/0/0
1 oz (about 22 pieces) almonds 172/15.6/5/6

meal3 cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1 medium (6 oz) sweet potato 194/5.5/40/3.3

pwo cal/fat/carb/pro
whey shake with fruit 364/3/40/46


meal4 cal/fat/carb/pro
8oz turkey breast 379/18.8/0/49

meal5 cal/fat/carb/pro
5oz tuna 120/1/0/26

meal6 cal/fat/carb/pro
4oz lean ground beef 265/19.3/0/21.1
1 cup spinach 75/4.2/6.8/5.3

Daily Totals

Calories: 2530 Fat: 99.5 Carbs: 149.3 Protien: 277.1


Cals 2685

Brkfst
omlt (2 eggs + 2/3 c whites)
Blueberries
Fish oil

Snack
2 oz lemon pepper tuna
Almonds
Tangerine

Lunch
4oz chix
1/2 avacado
lettuce
brocco
carrots
o.o.

snaxck
pro shake or cotty chs or gurt
apple or pear or 2 kiwi

Dinner
4 oz fishy or lean pro
steamed veggies
spinach salad
vine & o.o.
1c fresh pioneapple
fish oil

pro 202
carbs 267
fat 90
Cals 2685


Calories: 3008

meal1 cal/fat/carb/pro
8 large egg whites 137/0.4/1.9/28.7
2 large whole eggs 167/12.2/1.3/12.3
1 cup oats 311/5.1/54.3/13

meal2 cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1/2 tablespoon olive oil 60/6.8/0/0
1 oz (about 22 pieces) almonds 172/15.6/5/6

meal3 cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1 1/2 medium sweet potato 172/0.3/40.1/3.1

pwo cal/fat/carb/pro
whey shake 258/2/0/60
1 white bagel 270/1.7/53/10.5

meal4 cal/fat/carb/pro
8oz turkey breast 379/18.8/0/49

meal5 cal/fat/carb/pro
8oz salmon 331/13.4/0/49

meal6 cal/fat/carb/pro
6oz london broil 260/10.6/0/38.8
1/2 avocado 138/12.7/7.4/1.7

also, 3 servings of veggies daily.. the greener they are the better it is... i usually do 2 cups of brocolli.. but its your disgretion
Daily Totals

Calories: 3008 Fat: 107.4 Carbs: 163 Protien: 278.6

 

[3J]

not a bad idea at all.. gives people something to reference to

but i will warn anyone who reads this, these diets worked for him.. they might not work for you.. you have to make sure youre within the right caloric range for your body

 

[anzel]

not a bad idea at all.. gives people something to reference to

but i will warn anyone who reads this, these diets worked for him.. they might not work for you.. you have to make sure youre within the right caloric range for your body

Yes if anything i this is very basic. Just say for example you just wanna change up the menu a bit and kinda stumped on what to eat or if you dont have time to figure out macros and what not..... you can at least take these plans and use them as is or tweak it a little and save you some time.

 

[anzel]

2500 cal meal plan at this link http://www.bodybuilding.com/fun/docs/2014/30-day-beginner-guide-2500-meal-plan.pdf