Meal plan
2500 kcal · 2500 calorie meal plan
Common lean bulk target for adult men 170-200 lbs. Maintenance for very active adults.
Calories
2500
Protein
200g
Carbs
280g
Fat
83g
Best for
Adult men in lean bulk. Athletes in maintenance.
Sample day
-
Breakfast
High-protein oatmeal (large)580 kcal
40g protein
-
Mid-morning
PB banana smoothie420 kcal
32g protein
-
Lunch
Chicken & rice meal prep580 kcal
45g protein
-
Snack
Cottage cheese bowl220 kcal
24g protein
-
Dinner
Beef stir-fry (larger)700 kcal
48g protein
Sample day total 2500 kcal · 189g protein
Notes
Lean bulk territory — 0.5 lb/week gain expected at this level for most adult men.
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