2500 Calorie Meal Plan UK — Free 7-Day Active & Muscle Gain Guide

Rolled oats soaked overnight in skimmed milk, topped with frozen berries and a drizzle of honey. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 60g oats, 200ml skimmed milk, 80g frozen berries, 1 tsp honey

Medium baked potato topped with tinned tuna mixed with sweetcorn and a teaspoon of light mayo. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 200g baked potato, 100g tinned tuna, 50g sweetcorn

Chicken breast grilled with courgette, peppers, and cherry tomatoes, served with a small portion of brown rice. Add a drizzle of olive oil and include a larger portion of complex carbs. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 150g chicken breast, 40g brown rice (dry), 200g mixed veg

Low-fat Greek yogurt topped with fresh or frozen blueberries. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 200g Greek yogurt, 80g blueberries

Two eggs scrambled with a handful of spinach, served on a slice of wholemeal toast. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 2 eggs, 1 slice wholemeal toast (35g), 40g spinach

Red lentil and carrot soup seasoned with cumin and coriander, served with a small wholemeal roll. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 80g red lentils (dry), 100g carrots, 1 small roll (60g)

Salmon fillet baked with lemon and dill, served with steamed broccoli and boiled new potatoes. Add a drizzle of olive oil and include a larger portion of complex carbs. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 150g salmon fillet, 150g new potatoes, 150g broccoli

One medium apple and 20 g of unsalted almonds. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 1 apple (150g), 20g almonds

Blended banana, 50 g oats, skimmed milk, and a teaspoon of peanut butter. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 1 banana, 50g oats, 200ml skimmed milk, 1 tsp peanut butter

Chicken breast strips over romaine lettuce with a light Caesar dressing and Parmesan shavings. No croutons. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 120g chicken breast, 80g romaine lettuce, 20ml light dressing

Lean turkey mince cooked with tinned tomatoes, kidney beans, and chilli spices. Served with brown rice. Add a drizzle of olive oil and include a larger portion of complex carbs. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 150g turkey mince, 40g brown rice (dry), 80g kidney beans

100 g carrot sticks with 40 g reduced-fat hummus. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 100g carrot sticks, 40g hummus

50 g oats cooked with skimmed milk, topped with 15 g crushed walnuts and a sprinkle of cinnamon. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 50g oats, 250ml skimmed milk, 15g walnuts

King prawns tossed with mixed leaves, half an avocado, cucumber, and lemon dressing. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 120g king prawns, ½ avocado (60g), 80g mixed leaves, 100g cucumber

Marinated chicken tikka baked and served over blitzed cauliflower rice with a side of raita. Add a drizzle of olive oil and include a larger portion of complex carbs. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 150g chicken breast, 200g cauliflower rice, 50g raita

150 g cottage cheese with sliced cucumber and a grind of black pepper. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 150g cottage cheese, 100g cucumber

Two poached eggs and 50 g smoked salmon on a slice of wholemeal toast. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 2 eggs, 50g smoked salmon, 1 slice wholemeal toast (35g)

Diced chicken breast simmered with carrots, celery, and leek in a light chicken stock. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 120g chicken breast, 80g carrots, 50g celery, 50g leek

Cod fillet baked with herbs and lemon, served with oven-roasted sweet potato wedges and green beans. Add a drizzle of olive oil and include a larger portion of complex carbs. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 150g cod fillet, 150g sweet potato, 100g green beans

High-protein low-fat yogurt pot (e.g. Arla Protein or Tesco High Protein Yogurt). Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 1 high-protein yogurt pot (150g)

Two small wholemeal pancakes made with egg and oat flour, topped with berries and low-fat yogurt. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 80g pancake batter (2 pancakes), 80g berries, 50g low-fat yogurt

Sliced turkey breast, half an avocado, spinach, and tomato in a wholemeal tortilla wrap. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 100g turkey breast, ½ avocado (60g), 1 wholemeal wrap (60g)

Lean sirloin steak grilled to your liking, with roasted courgette, peppers, and cherry tomatoes. Add a drizzle of olive oil and include a larger portion of complex carbs. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 150g lean sirloin steak, 200g roasted veg

Two plain rice cakes spread with natural peanut butter. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 2 rice cakes (20g), 1 tbsp peanut butter (15g)

One egg (grilled or poached), two lean bacon rashers (fat trimmed), grilled tomatoes, mushrooms, and one slice of wholemeal toast. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 1 egg, 2 lean bacon rashers (60g), 100g tomatoes, 50g mushrooms, 1 slice toast

Sliced leftover steak over mixed leaves with cherry tomatoes and a balsamic dressing. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 100g sliced steak, 80g mixed leaves, 100g cherry tomatoes

Roast chicken breast with parsnips, carrots, and a small portion of gravy. A proper Sunday roast, lighter style. Add a drizzle of olive oil and include a larger portion of complex carbs. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 175g chicken breast, 100g parsnips, 100g carrots

One scoop of unflavoured or vanilla protein powder mixed with water or skimmed milk. Scale portions up by roughly 25% and add healthy fats such as avocado or a drizzle of olive oil.

Portions: 30g protein powder, 250ml skimmed milk