2500 Calorie Meal Plan - Muscle Building & Bulking

Complete 2500 calorie meal plan with macro breakdowns

A 2500 calorie meal plan for muscle building and lean bulking. Calorie-dense, high-protein meals to support a surplus and heavier training.

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Meal Plan

Breakfast (600 calories)

Calories: 600

Protein: 45g

Carbs: 65g

Fats: 20g

  • 3 eggs
  • 2 slices whole wheat toast
  • 1/2 avocado
  • 1 cup berries
  • Greek yogurt
  • 1/2 cup oats

Lunch (700 calories)

Calories: 700

Protein: 58g

Carbs: 72g

Fats: 24g

  • 8oz grilled chicken
  • 2 cups vegetables
  • 2 cups brown rice

Dinner (700 calories)

Calories: 700

Protein: 52g

Carbs: 65g

Fats: 26g

  • 8oz salmon
  • 2 cups roasted vegetables
  • 2 sweet potatoes

Snack (500 calories)

Calories: 500

Protein: 35g

Carbs: 45g

Fats: 20g

  • Greek yogurt
  • 1/2 cup mixed nuts
  • 1 banana
  • Protein shake
  • 1 tbsp peanut butter

Nutrition Tips

  • This 2500 calorie meal plan is designed for muscle gain or lean bulking.
  • Adjust portion sizes based on your activity level and goals.
  • Track your meals with Spotwell's AI meal scanner to ensure accuracy.
  • Drink plenty of water throughout the day - aim for 8-10 glasses.
  • Meal prep on Sundays to make following this plan easier during the week.

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