Build a menu of 2500 calories per day

This is an automatically translated article.

Does eating 2500 calories a day ensure energy for your body? This completely depends on how you divide up the 3 main nutrient groups: Protein, fiber and fat. Depending on the need to gain muscle or gain fat, we will be able to build a 2500 calorie per day menu that is suitable for the needs of the body.

1. Eat 2500 calories per day, how should nutrients be divided?

Eating 2500 calories a day with fat no longer depends on how you choose to use foods. The same formula calculates energy, but the nutritional content of food is not the same. Therefore, some people who eat 2500 calories per day will gain fat, while others will gain muscle.
You may think that eating 2500 calories a day is too much and excess energy. However, the food you choose and the need to exercise your body are the factors that determine whether eating 2500 calories a day is enough or excess.
The same serving is 2500 calories but different food choices have had different effects. Therefore, you need to know how to calculate and balance protein, carbs and fat when using food. These are three substances that are used to measure the amount of energy you take in.
Between the 3 main groups of substances used to calculate energy, you can set the ratios in order: Protein , carbs and fat . Thanks to that, there will be a basis to build a menu suitable for each body:
40:40:20 is the ratio of 3 groups of nutrients for the practitioner. With this ratio, you will gain muscle and limit fat intake. 30:20:50 is the ratio of the high-fat to the low-carb diet. This mode helps you to feel full quickly but limits the risk of weight gain and obesity. 20:50:30 is a popular diet that is applied by the majority. Each diet brings a unique effect to the user. So you can flexibly divide according to your needs.

2. Recipe to help you build a menu of 2500 calories per day

Building a menu of 2500 calories per day is not fixed because each person has different physical and exercise conditions. From there, it is possible to apply the formula for calculating calories ingested and burned to determine whether the body really needs to eat 2500 calories per day or not.
Nowadays, food calorie calculators are quite popular. You just need to convert the weight to get the results of 3 main indicators. From there, you choose the ratio of 3 substances you want and convert to common units for convenience in building the menu. According to the formula, 1g carb = 1g protein = 4 calories. Whereas 1 g fat = 9 g calories. From there, you will calculate the weight of the foods on the menu to ensure that you eat enough 2500 calories that day.

3. Suggested menu for people who eat 3 main meals and 2 snacks

Building a menu can be a headache. Therefore, the following will be the menu suggestions according to the mentioned 3 ratios. . Mode 1: 40-40-20; mode 2: 30-20-50; mode 3: 20-50-30
3.1. Menu for breakfast Mode 1: 2 boiled eggs, 130g oatmeal, 130g blueberries, a little syrup. With this diet, the body receives 595 calories, including 15g of fat, 75g of carbs and 40g of protein.
Mode 2: 4 omelets or omelets, 1 piece of cheese, 2 slices of toast, 1 medium avocado. With this diet, the body received 726 calories, including 44g of fat, 39g of carbs and 41g of protein.
Mode 3: 2 pieces of bread covered with cheese, bacon, butter and syrup. With this diet, the body received 673 calories, including 29.4g of fat, 85g of carbs and 17g of protein.
3.2. Mid-morning menu Mode 1: 2 tablespoons of oatmeal with apples. With this diet, the body received 376 calories, including 4g fat, 35g carbs and 50g protein.
Mode 2: 1 tablespoon of oatmeal combined with 30 g of almonds. With this diet, the body received 337.4 calories, including 19g of fat, 11g of carbs and 30.6g of protein.
Mode 3: 1 banana with 85 g oats. With this diet, the body received 286 calories, including 4 g of fat, 55.1 g of carbs and 7.5 g of protein.
3.3. Lunch menu Mode 1: 170 g chicken breast, 85 g boiled broccoli, 85 g brown rice. With this diet, the body received 419 calories, including 6.5g fat, 45g carbs and 45g protein.
Mode 2: 150 g lean beef, 1 tablespoon olive oil, 40 g chopped onion, 85 g chopped lettuce, tomato sauce, 25 g cheese, enough cream. With this diet, the body received 591 calories, including 36.6g of fat, 14.5g of carbs and 51g of protein.
Mode 3 : 1 slice of black bread, 170 g of lean chicken, 2 slices of tomato, lettuce, laughing cow cheese, chili sauce and 2 slices of butter. With this diet, the body received 632 calories, including 20 g of fat, 70.4 g of carbs and 42.5 g of protein.

3.4. Dinner menu Mode 1: 2 slices of black bread, cereal flour, and 1 orange. With this diet, the body received 476 calories, including 4g of fat, 64g of carbs and 46g of protein.
Mode 2: 2 tablespoons peanut butter, 1 apple, 1 cup yogurt. With this diet, the body received 395 calories, including 17g of fat, 37.5g of carbs and 23g of protein.
Mode 3: 1 cup of yogurt, 40 g of raspberries, 30 g of snack cake. With this diet, the body received 248 calories, including 4 g of fat, 36 g of carbs and 17 g of protein.
3.5. Dinner menu Mode 1: 170 g steak, 1 sweet potato, 1 piece of laughing cow cheese, 15 asparagus, 85g chopped carrots, 2 tablespoons olive oil. With this diet, the body received 676 calories, including 28g of fat, 46g of carbs and 60g of protein.
Mode 2: 170g tuna meat, 85g green beans, 1 piece of laughing cow cheese. With this diet, the body received 457 calories, including 22g of fat, 27.5g of carbs and 37.3g of protein.
Mode 3: 110 g of chicken breast, 85 g of cooked rice, half a chopped chili, half a minced onion, 40 g of chopped mushrooms, soy sauce, olive oil and 1 egg. With this diet, the body received 609 calories, including 21 g fat, 55 g carbs and 50 g protein.
3.6. Summary of nutrition menu 2500 calories per day in each ratio Mode 1 is a recipe for people who want to exercise and the main need is to eat well. In this mode, your body gets 2542 calories. Along with that is 57.5 g fat, 265 g carbs, 241 g protein. Mode 2 has 50% fat, which is quite high. Therefore, the food you eat in terms of weight will be the least. Of that, you get 2496 calories, 139 g fat, 120 g carbs, 183 g protein. Diet 3 is more about adding starch according to the traditional eating method, so it will be more suitable if you are in need of weight gain. In this mode, the body receives 2448 calories, 79 g fat, 301 g carbs and 134 g protein. Thus, eating 2500 calories per day with fat no longer depends on the needs of each person's body. At the same time, how you combine the ratio of nutrients in your diet also determines your body shape and weight. Building a menu of 2500 calories per day is not difficult. However, you need to have a good understanding of how energy is calculated. If you need support, reach out to a nutritionist for specific menu planning guidance.
Please follow the website: Vinmec.com regularly to update many other useful information.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference sources: ifitness.vn, vnexpress.net