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Updated On Aug 2024
Updated On Aug 2024

2500 Calorie Diet Plan To Gain Weight In Healthy Way

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2500 Calorie Diet Plan

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Dr Priyanka Paul

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Are you someone who has always struggled to put on weight? Do you find yourself constantly seeking out advice on how to gain weight in a healthy way? If so, then you’ve come to the right place! A 2500 calorie diet plan can be an excellent way to gain mass in a healthy and sustainable manner.

In India, where food is an integral part of our culture and festivities, it’s essential to balance enjoying our traditional dishes and maintaining a healthy lifestyle. This diet plan is designed with the Indian palate in mind, including the richness of our regional foods while ensuring you get enough protein to gain weight.

So, let’s get on with this journey of ‘Swasth Bharat’ together, understanding how to gain weight naturally with a 2500 Kcals diet plan.

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Sample Meal Plan For A 2500 Calorie Diet

According to the National Library Of Medicine, caloric intake is very important for one’s health. Calories in food supply our bodies with the energy needed to sustain life. 

The following breakdown can be used as an example of a typical day. You can use the 40/40/20 split to hit your daily calorie intake. 

Early Morning Snack (7:00 a.m. – 8:00 a.m.)

  • 1 Glass milk + 7-9 Almonds + 3-4 Walnuts(soaked)
  • 7-8 Almonds + 6-7 Walnuts 

Breakfast (9:00 a.m. – 10:00 a.m.):

  • Peanut Butter with 4-5 bread slices + 2-3 Bananas
  • Eggs sandwiches + Glass of fruit juice.
  • 1-2 Chapati + Paneer Sabji
  • Slices Of 2 Whole Wheat toast + 2-3 eggs, scrambled + Banana

Mid-morning Snack (11 a.m. – 12 p.m.):

  • Boiled Chana – 1-2
  • Banana
  • A glass of milk
  • Apple
  • 10-12 Almonds

Lunch (1:00 p.m. – 2:00 p.m.):

  • 1 Rice bowl + small dal bowl + grilled chicken– 2 + Steamed vegetables 1 Cup
  • 3 Chapatis/ Roti + small dal + 1 small bowl chicken curry
  • 2 Cup rice + small bowl of green vegetable beans sabzi + Paneer curry

After Lunch Snack (3:00 p.m. – 4:00 p.m.):

  • One Fruit of your choice

Evening Snack (5:00 p.m. – 6:00 p.m.):

  • 1 medium-sized Apple slices with peanut butter
  • A cup of yogurt with berries.
  • Coffee + 2 cookies

Dinner (8:00 p.m. – 9:00 p.m.):

  • 2 Roti + 1 cup sabji + 2 slices of chicken breast + Salad (onion, cucumber, carrot)
  • 1 Cup rice + 1 mashed sweet potato + 1 piece of cooked fish
  • (If vegetarian, you can skip non-veg items)

Bedtime Snack (10:00 p.m. – 11:00 p.m.):

To include good fat, use olive oil while making gravies or salads. This 2500-calorie meal plan will help you to gain body mass in a great way. This sample contains non-veg snacks also. If you want a 2500 calorie meal plan vegetarian, then please connect with a registered dietitian for the same. 

If you have any health issues, we recommend you consult a doctor before taking up any diet plan.

Importance Of Consuming Healthy Calories To Gain Weight

Eating fine calories is essential for gaining fat in a sustainable way. You can also use a calorie calculator to check how many calories you consume daily to stay on track.

Here are some key points that explain the importance of having good calories:

1. Provides Essential Nutrients: Good calories mean consuming nutrient-dense foods that provide the essential vitamins, minerals, and macronutrients (carbohydrates, proteins, and fats) that our bodies require for optimal functioning.

2. Supports Muscles Growth: When trying to gain fat, it’s important to focus on building lean muscle mass. Eating good calories, particularly high-protein foods, and fats, can help support muscles growth and repair.

3. Boosts Energy Levels: Consuming whole foods provides a steady energy source throughout the day, which is particularly important for those trying to gain fat and may need to consume more calories than usual.

4. Supports Overall Health: Having a nutritious diet can help reduce the risk of chronic diseases such as diabetes, heart disease, and certain cancers. Additionally, consuming nutrient and protein packed foods can help support immune function and improve overall health and well-being.

5. Promotes Sustainable Weight Gain: Taking the right calories promotes sustainable weight gain, meaning that it is more likely to remain stable over time. This is in contrast to gaining weight through unhealthy means such as crash diets or consuming excessive amounts of junk food, which can lead to weight gain that is difficult to maintain over time.

So, consuming the right calories is crucial for gaining fat in a way that supports overall health and well-being. By focusing on nutrient-dense foods in the diet, people can achieve their weight gain goals in a safe and sustainable way.

Foods You Should Include In A 2500-Calorie Diet

If you are looking to bulk up with a 2500 calorie diet plan, it is important to focus on foods with macronutrient ratios that provide a good mix of carbohydrates, proteins, and healthy fats. Here are some foods that should be included in a diet plan for weight gain:

Foods To Include In A 2500 Calorie Diet Plan For Weight Gain

1. Whole Grains: Whole grains and legumes such as oats, brown rice, quinoa, and whole wheat toast or bread are excellent sources of complex carbohydrates, which provide a sustained source of energy and lead to building muscle growth.

2. Lean Proteins: Protein is essential for repairing and building muscle tissue. Good sources of lean protein include eggs, chicken breast, cooked steak, turkey, fish, tofu slices, lentils, beans, baked pasta, and Greek yogurt.

3. Healthy Fats: Including good fats in your diet can fill you with calories and support overall health. Good sources of fats include avocado, nuts, hummus, seeds, olive oil, and fatty fish such as salmon.

4. Fresh Fruits And Vegetables: Fresh fruits (apples, bananas, avocado) and vegetables (beans, broccoli, spinach, onion) provide essential vitamins, minerals, and antioxidants that support overall health and well-being. They also provide fiber, which helps support digestive health.

5. Dairy Products: Dairy products such as milk, cheese slices, and yogurt are excellent sources of protein and calcium, which are essential for bone health.

6. Snacks: Including good fat from snacks such as nuts (almonds, peanut butter, walnuts), seeds (pumpkin seeds, flax seeds), fruits, and protein bars throughout the day can help increase calories and provide sustained energy.

Remember to consult with a doctor or registered dietitian before making significant changes to your diet. They can help you make a protein-rich 2500-calorie diet plan that is suitable to your needs and ensures that you are consuming a balanced diet.

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Why Is Planning Your Meals Ahead Good for A 2500 Calories Diet? 

Once you know how many calories you need to gain mass, you must plan for the process. Planning in advance is important as it helps you plan your diet accordingly and makes all the difference. So, there are various advantages related to meal planning, and below are just a few:

1. Helps Maintain A Balanced Diet: By planning your meals in advance, you can ensure that you are getting the right mix of macronutrient ratios, such as carbohydrates, proteins, and fats, which are essential for a nutritious and balanced diet. You can include fresh green veggies like beans, spinach, broccoli, kale, etc, with a proper plan.

2. Makes You Avoid Bad Food Choices: Meal planning can help you avoid unhealthy fat snack choices that may lead to overeating or consuming more calories than you need. By knowing what you’ll be having in advance, you can plan meals that are both nutritious and satisfying.

3. Lets You Stick To Calorie Goals: By preparing meals in advance, you can ensure that you are consuming the right amount of calories and protein for your own caloric needs. This can make it easier to stick to your caLlories goals and a better lifestyle.

4. Saves Time: The main agenda of planning your meal ahead is to save time. Planning in advance saves you the negative experience of thinking. You can plan what to eat, when to eat, cleaning up after your meals. Also, by doing so, you can save no more last-minute shopping trips and overspending. 

5. Food Waste Reduction: Waste reduction is what really stands out when you put meal planning and caloric intake on one plate. Since you know what is best for your body’s needs (grams), you can plan well in advance and portion out meals according to your goals. 

6. Variety: Busy schedules are the catalyst for boring and repetitive meals. However, with the help of meal planning, you can get rid of this. Also, you can add different and interesting recipes to your weight gain diet plan and can even maintain your calorie intake. 

Why Is It Essential To Track Your Calories?

Tracking calories is one of the most important tasks in your weight gain journey. It will help you keep track of your own caloric needs and intake. Here are the reasons why tracking your calories works: 

  • It provides an approximation of where to start. Also, it will help you compare your weight gain journey.
  • Tracking your meals and portions will allow you to be accountable for your daily choices in terms of what you eat. You will understand how much protein you are consuming. So, in return, it will motivate you in your progression toward your goals.
  • Tracking calories provides a platform for a handy visual guide to check the body’s transformation. Because psychologically, when you see the weight shredding, you will continue making conscious decisions to achieve your goal. 

Tips for Increasing Your Calories Consumption To Gain Weight

Increasing your calorie intake can be a challenge, especially if you’re used to eating a certain amount of food each day. Here are some tips for increasing your calories following meal plans:

1. Eat More Frequently: Instead of consuming three large meals per day, try smaller, more frequent meals covered throughout the day. This can help increase your calories without making you feel overly full or uncomfortable.

2. Increase Portion Sizes: Another way to increase your calorie intake is to increase your portion sizes. You can do this by adding an extra serving of vegetables or protein to your meals or by increasing the portion size of your carbohydrates.

3. Intake Good Fats: Health Direct says that having healthy fats, such as avocado, hummus, nuts, and olive oil, is a great way to increase your calorie intake while also providing important nutrients. Try adding these foods to your meals or snacks to add more calories to the diet.

4. Choose Calorie-Dense Foods: Some foods are more calorie-dense than others, meaning they contain more calories per serving. Examples of calorie-dense foods include baked pasta, eggs, steak, nuts, seeds, dried fruits, and whole grains. Ditching low calorie foods and consuming those rich in calories and protein can help you gain body fat.

5. Drink Your Calories: Drinking calorie-dense beverages, such as smoothies, homemade protein shakes, and milk, can be an easy way to improve calories in the body. Just be sure to choose beverages that are low in added sugars and high in nutrients for a day’s worth.

6. Exercise Regularly: Regular exercise can help stimulate your appetite by increasing activity levels and making consuming more calories easier.

Also, try doing weightlifting or resistance training in your exercise routine, as these activities can help build lean muscle mass and increase your body’s calorie-burning capacity.

Conclusion

A 2500 calorie diet plan can be a good way to gain weight but in a nutritious way. It’s all about consuming foods that are rich in nutrients, healthy fat, and protein for more calories. This way, you can reach your health goals while also taking care of your overall health.

Always listen to your body, stay well-hydrated, include some exercise in your daily routine, and talk to a doctor if you have any health concerns. If you do not know how to create or follow a diet, then please get in touch with our Fitelo experts. They can guide you with a customized diet plan, and with a proper follow-up, you will achieve your health goals!

With dedication, consistency, and patience, you can successfully reach your desired body mass while giving your body the essential nutrients and protein it needs. So, let’s start this journey towards a healthier version of yourself through mindful eating and lifestyle choices that support your weight gain goals. Let’s do this together!

Brown Rice vs White Rice- Which Rice is better for Weight Loss?

Do most fitness gurus suggest that brown rice is the perfect way to go but is it true? What is the reality? Which rice to eat to lose weight?  Let’s see and compare both white and brown rice and figure out answers to this most frequently asked question with the help of Dietitian Mac Singh.

Frequently Asked Questions

What Can I Eat To Get 2500 Calories A Day?

To consume 2500 calories per day, you can eat foods such as whole grains, lean proteins, steak, turkey, healthy fats, eggs, fruits, and vegetables. Examples of these foods include brown rice, chicken breast, steak, avocado, bananas, and sweet potatoes.

Is 2500 Calories A Day Good For Weight Gain?

Consuming 2500 calories per day can help with weight gain if you are consuming more calories than you burn. However, it’s important to ensure that these calories come from nutritious protein-rich foods and that you also exercise regularly to build muscles fat.

Can You Bulk On 2500 Calories?

Bulking on 2500 calories can be possible for some individuals, especially if they are new to weightlifting. However, a higher calorie intake via a protein diet may be necessary for most people to build lean muscle mass effectively.

Is It OK If I Eat 2500 Calories?

Whether or not it’s okay to eat food for 2500 calories per day depends on various factors such as your age, gender, weight, height, and activity level. It’s best to consult a doctor or registered dietitian to determine your recommended daily calorie intake.

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Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.

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