2500 Calorie High Protein Meal Plan

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Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly 2400 calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.

Day 1

Calories
2442
Protein
197.5 g
Fat
64.4 g
Carbohydrates
280.7 g

Breakfast: 463 Cal

Ingredients
  • Egg (2 large)
Show Instructions...
  • Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
Show Instructions...
  • Enjoy
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Main: 613 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
  • Sift through the dry lentils to ensure there are no hard pieces.
  • Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
  • Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
  • Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
  • Stir in olive oil
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 715 Cal

Ingredients
Show Instructions...
  • Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  • Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
  • Cover the pan again until finished.
  • Serve on rice.
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.
Show Instructions...
  • Wash, slice or chop and enjoy.

Snack: 276 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.

Snack: 375 Cal

Show Instructions...
  • Spread peanut butter onto cracker with a butterknife and enjoy.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Ingredients
Show Instructions...
  • Wash with warm water before eating

Day 2

Calories
2540
Protein
176.7 g
Fat
69.1 g
Carbohydrates
322.7 g

Breakfast: 585 Cal

Ingredients
Show Instructions...
  • Put Cheerios in a bowl add milk.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.
Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.

Main: 480 Cal

Show Instructions...
  • Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  • Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.

Main: 735 Cal

Ingredients
Show Instructions...
  • Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  • Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
  • Cover the pan again until finished.
  • Serve on rice.
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.
Show Instructions...
  • Wash, slice or chop and enjoy.

Snack: 436 Cal

Ingredients
Show Instructions...
  • Mash the avocado in a bowl.
  • Top toast with avocado. Add salt to taste.
  • Optional: top with chilli flakes
Ingredients
Show Instructions...
  • Wash with warm water before eating
Show Instructions...
  • Enjoy

Snack: 304 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.

Day 3

Calories
2555
Protein
177.4 g
Fat
71.4 g
Carbohydrates
314.7 g

Breakfast: 326 Cal

Show Instructions...
  • Enjoy
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Main: 459 Cal

Ingredients
Show Instructions...
  • Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  • Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
  • Cover the pan again until finished.
  • Serve on rice.
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.
Show Instructions...
  • Wash, slice or chop and enjoy.

Main: 767 Cal

Ingredients
Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 minutes.
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
  • Rice (0.75 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients

Snack: 237 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Snack: 766 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Ingredients
Show Instructions...
  • Wash with warm water before eating

Day 4

Calories
2447
Protein
203 g
Fat
70.4 g
Carbohydrates
262.2 g

Breakfast: 254 Cal

Show Instructions...
  • Enjoy
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Main: 522 Cal

Ingredients
Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 minutes.
Ingredients
Show Instructions...
  • Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  • Add one tsp of butter and let cook for one minute or until beans are cripsy.
  • Add salt and pepper for taste.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Main: 700 Cal

Ingredients
Show Instructions...
  • Let salmon rest on the counter until they reach room temperature.
  • Heat oven to 450°F. Line a baking sheet with aluminum foil.
  • Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
  • Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
  • Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
  • Add an optional squeeze of lemon and enjoy.
Ingredients
Show Instructions...
  • Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
  • Sift through the dry lentils to ensure there are no hard pieces.
  • Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
  • Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
  • Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
  • Stir in olive oil
Show Instructions...
  • Wash, slice or chop and enjoy.
Ingredients

Snack: 695 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Ingredients
Show Instructions...
  • Wash with warm water before eating

Snack: 276 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.

Day 5

Calories
2502
Protein
191.3 g
Fat
59.4 g
Carbohydrates
312.2 g

Breakfast: 427 Cal

Ingredients
  • Egg (2 large)
Show Instructions...
  • Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Main: 597 Cal

Ingredients
Show Instructions...
  • Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  • Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
  • Cover the pan again until finished.
  • Serve on rice.
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.
Show Instructions...
  • Wash, slice or chop and enjoy.

Main: 507 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
  • Sift through the dry lentils to ensure there are no hard pieces.
  • Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
  • Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
  • Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
  • Stir in olive oil
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 695 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Ingredients
Show Instructions...
  • Wash with warm water before eating

Snack: 276 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.

Day 6

Calories
2475
Protein
182.9 g
Fat
63.5 g
Carbohydrates
307.6 g

Breakfast: 427 Cal

Ingredients
Show Instructions...
  • Mash the avocado in a bowl.
  • Top toast with avocado. Add salt to taste.
  • Optional: top with chilli flakes
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.

Main: 735 Cal

Ingredients
Show Instructions...
  • Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  • Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
  • Cover the pan again until finished.
  • Serve on rice.
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.
Show Instructions...
  • Wash, slice or chop and enjoy.

Main: 695 Cal

Ingredients
Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 minutes.
Ingredients
Show Instructions...
  • Heat oven to 450°F. Line a large baking sheet with foil.
  • Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  • Bake for 25 minutes.
  • Remove from oven, and brush with butter.
  • Bake for an additional 20 minutes. Or until the potato is soft.
Ingredients
Show Instructions...
  • Wash before eating.
Ingredients

Snack: 210 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Snack: 408 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.
Ingredients
Show Instructions...
  • Wash with warm water before eating

Day 7

Calories
2493
Protein
188 g
Fat
67.7 g
Carbohydrates
294 g

Breakfast: 463 Cal

Ingredients
  • Egg (2 large)
Show Instructions...
  • Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Main: 776 Cal

Ingredients
Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 minutes.
Ingredients
  • Rice (1 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.
Show Instructions...
  • Wash, slice or chop and enjoy.

Main: 636 Cal

Ingredients
Show Instructions...
  • Cook rice and chicken breast. Slice cooked chicken breast into strips.
  • Heat oil in frying pan, and add frozen vegetables.
  • Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Ingredients
Show Instructions...
  • Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  • Add one tsp of butter and let cook for one minute or until beans are cripsy.
  • Add salt and pepper for taste.
Ingredients
Show Instructions...
  • Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  • Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Snack: 210 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Snack: 408 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.
Ingredients
Show Instructions...
  • Wash with warm water before eating

Grocery List

Dairy and Egg Products

Spices and Herbs

Fats and Oils

Soups, Sauces, and Gravies

Sausages and Luncheon Meats

Fruits and Fruit Juices

Vegetables and Vegetable Products

Nut and Seed Products

Beef Products

Beverages

Finfish and Shellfish Products

Legumes and Legume Products

Baked Products

Pork Products

  • Pork Chop (6.28 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))

Poultry Products

Cereal Grains and Pasta

  • Rice (8.25 cup, cooked)

Breakfast Cereals

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