An adult, especially when actively involved in sports, needs to receive a sufficient amount of energy - 2500 kcal, on the basis of which the optimal calorie intake is calculated. It allows you to improve physical qualities and provide cells with nutritional components for good health.
This diet is not a chaotic selection of foods, but a reasonable combination of the main groups of nutrients, as in low-calorie diets. For men and many women, this calorie content is the norm in everyday life.
The essence of the diet
Sports and a healthy lifestyle sometimes do not bring positive results in gaining muscle mass. Sports supplements and anabolic steroids cause irreparable harm to health. The 2500 calorie per day diet is a sports nutrition diet aimed at accelerating the process of positive athletic performance.
The diet was optimized for athletes, but has now gained popularity among those who want to balance their diet. The basis of 2500 calorie sports nutrition is protein.
Benefits of dietary nutrition:
- Price;
- No load on the digestive tract;
- Consumption of nutrients and vitamins;
- Clear power characteristics;
- Ease of use.
The 2500 calorie per day diet is suitable not only for sports enthusiasts, but also for patients with diabetes, with the addition of glucose-lowering oral medications to the diet.
How to Eat a Healthy 3,000 Calorie Diet
The calories in your diet come from three macronutrients - carbohydrates, fat and protein.
Protein and carbohydrates provide four calories per gram, compared to nine calories from fat.
Here are the acceptable macronutrient distribution ranges (AMRs) established by the Institute of Medicine of the National Academies (17):
- 45–65% calories from carbohydrates
- 20–35% calories from fat
- 10–35% calories from protein
The table below applies these percentages to a 3,000 calorie diet:
| Calories | 3000 kcal |
| Carbohydrates | 338–488 grams |
| Fat | 67–117 grams |
| Protein | 75–263 grams |
When combined with resistance training, consuming protein at the upper end of PTRM has been shown to reduce body fat gain due to excess caloric intake and increase muscle mass (18, 19, 20).
Resistance training may promote muscle gain rather than fat gain on a high-calorie diet (21).
Consume protein during your workouts and spread it evenly throughout the day to improve muscle recovery and growth (22, 23).
Higher protein intake combined with resistance training can help optimize your body composition.
Grocery list
Average nutrient intake for an adult based on 2,500 calories per day:
- Cholesterol – no more than 300 mg;
- Fats – no more than 25 g, of which saturated fats – no more than 25 g;
- Dietary fiber – no more than 25 g;
- Carbohydrates – from 257 g to 586 g;
- Proteins – from 58 g to 117 g.
The diet involves consuming:
- Vegetables and fruits;
- Spices and herbs;
- Vegetable fats and oils;
- Soups, sauces and gravies with the addition of chicken, fish or beef;
- Nuts and seeds;
- Bobov;
- Pasta;
- Sokov;
- Eggs and dairy products;
- Bakery products;
- Honey and sugar.
Before using dietary supplements, you should consult your doctor. Replace products with similar ones if you are individually intolerant to the components.
For permanent use in men
To maintain muscle mass in active athletes
On average per day:
2474 kcal
162 proteins
87 fats
257 coal.
Description:
This program is designed for men leading an active lifestyle. Dividing the daily diet into 6 servings allows you to avoid feelings of hunger and loss of strength, which are so necessary to achieve your goals both in life and in the sports field. The daily menu, which is not repeated for 2 weeks, as well as the freshest products prepared several hours before consumption, allows you to fully enjoy the taste and get the maximum amount of vitamins from the products you consume.
The program is recommended for high-quality muscle mass gain for beginner athletes who train in the gym at least 2 times a week. Due to the competent selection of dishes with a high content of protein and “slow” carbohydrates, the human body can easily cope with serious physical activity and recover as quickly as possible for the next workout.
Bronze – this program is designed for people trying to get excellent results for a small investment. The diet consists of 150 varied dishes, including vegetables and fruits familiar to the average consumer, as well as protein products from fish, chicken, turkey, various types of seafood, etc.
Buy
Sample menu for the week
Monday
| Reception type: | Name: | Number of kcal: | Proteins: | Fats: | Carbohydrates: |
| Breakfast (7.00 - 8.00): | Milk pumpkin porridge with apple, raisins and walnuts | 196,9 | 5,0 | 5,1 | 32,2 |
| Turkey fillet steak under an omelette cap | 294,8 | 35,7 | 16,6 | 5,3 | |
| 2nd breakfast (10.00 - 10.30): | Shawarma “Vegetarian” | 499,4 | 12,2 | 19,9 | 66,3 |
| Lunch (12.30 - 13.00): | Borsch | 81,1 | 10,5 | 1,1 | 8,1 |
| Beef meatballs in tomato-sour cream sauce | 173,3 | 20,4 | 7,0 | 7,4 | |
| Mashed potatoes | 99,4 | 2,9 | 1,4 | 18,4 | |
| 2nd lunch (15.00 - 15.30): | Diet Caesar salad with grilled turkey | 460,6 | 29,2 | 31,7 | 15,4 |
| Dinner (18.00 - 18.30): | Steamed pike perch fillet cutlets | 205,9 | 26,8 | 7,7 | 8,4 |
| Red bean lobio | 171,0 | 7,1 | 8,4 | 17,3 | |
| 2nd dinner (20.30 - 21.00): | Low-fat kefir | 72,5 | 7,5 | 0,3 | 10,0 |
| During the day: | Rosehip decoction with plum | 101,9 | 2,2 | 0,1 | 22,4 |
Tuesday
| Reception type: | Name: | Number of kcal: | Proteins: | Fats: | Carbohydrates: |
| Breakfast (7.00 - 8.00): | Milk oatmeal with banana and dates | 299,9 | 8,5 | 2,0 | 61,9 |
| Omelette "Sea" | 292,9 | 35,8 | 16,0 | 5,8 | |
| 2nd breakfast (10.00 - 10.30): | Frittata with beans and chicken meatballs | 291,5 | 35,9 | 16,0 | 5,8 |
| Lunch (12.30 - 13.00): | Pumpkin puree soup | 108,0 | 15,3 | 2,1 | 7,6 |
| Chicken fillet cutlet | 205,3 | 19,6 | 5,1 | 18,7 | |
| Mint bulgur | 203,1 | 8,2 | 0,7 | 47,3 | |
| 2nd lunch (15.00 - 15.30): | Salad "Vegetable tartar" with avocado | 198,9 | 4,2 | 10,6 | 13,6 |
| Dinner (18.00 - 18.30): | Grilled sea bass fillet with Teriyaki sauce | 251,0 | 43,1 | 7,0 | 1,5 |
| Grilled zucchini stuffed with quinoa and vegetables | 196,2 | 5,4 | 8,2 | 25,7 | |
| 2nd dinner (20.30 - 21.00): | Low-fat fruit yogurt | 155,0 | 7,0 | 1,0 | 257,5 |
| During the day: | Mango-raspberry drink "Orange Sun" | 71,1 | 1,1 | 0,6 | 15,6 |
Wednesday
| Reception type: | Name: | Number of kcal: | Proteins: | Fats: | Carbohydrates: |
| Breakfast (7.00 - 8.00): | Milk corn porridge with peach, pear and pine nuts | 302,4 | 7,4 | 5,1 | 55,5 |
| Chicken sandwich | 371,4 | 22,9 | 8,0 | 50,6 | |
| 2nd breakfast (10.00 - 10.30): | Cheesecakes made from dietary cottage cheese + Blackcurrant sauce | 332,6 | 32,9 | 7,2 | 30,6 |
| Lunch (12.30 - 13.00): | Vietnamese soup "Pho" with beef fillet | 149,2 | 14,9 | 3,9 | 13,8 |
| Buckwheat pasta with seafood | 384,9 | 28,3 | 3,1 | 58,6 | |
| 2nd lunch (15.00 - 15.30): | Greek salad" | 412,3 | 13,5 | 35,6 | 7,5 |
| Dinner (18.00 - 18.30): | Cod fillet with mustard cream sauce | 168,1 | 23,5 | 7,3 | 2,3 |
| Basmati rice | 121,8 | 2,9 | 0,3 | 27,6 | |
| 2nd dinner (20.30 - 21.00): | Low-fat kefir | 72,5 | 7,5 | 0,3 | 10,0 |
| During the day: | Cocktail "Tomato" | 79,8 | 0,9 | 0,3 | 18,2 |
Thursday
| Reception type: | Name: | Number of kcal: | Proteins: | Fats: | Carbohydrates: |
| Breakfast (7.00 - 8.00): | Milk buckwheat porridge with dried apricots, prunes and walnuts | 319,1 | 10,3 | 6,5 | 59,2 |
| Omelette with tomato and ham | 180,6 | 20,0 | 10,5 | 3,9 | |
| 2nd breakfast (10.00 - 10.30): | Mini pizza based on chicken fillet | 358,8 | 45,1 | 15,2 | 13,2 |
| Lunch (12.30 - 13.00): | Fish soup from pike perch | 156,8 | 15,3 | 2,8 | 17,7 |
| Grilled turkey fillet | 292,8 | 37,6 | 14,0 | 2,6 | |
| Grilled eggplant and zucchini with cheese | 200,1 | 9,2 | 14,0 | 9,9 | |
| 2nd lunch (15.00 - 15.30): | Salad "Chinese" | 231,5 | 13,6 | 13,9 | 13,0 |
| Dinner (18.00 - 18.30): | Steamed mackerel fillet with thyme and olives | 368,1 | 29,2 | 25,9 | 1,1 |
| Vegetable stew | 66,1 | 3,0 | 0,4 | 11,9 | |
| 2nd dinner (20.30 - 21.00): | Low-fat fruit yogurt | 155,0 | 7,0 | 1,0 | 27,5 |
| During the day: | Cherry decoction with mint | 47,5 | 1,0 | 0,4 | 11,2 |
Friday
| Reception type: | Name: | Number of kcal: | Proteins: | Fats: | Carbohydrates: |
| Breakfast (7.00 - 8.00): | Milk rice porridge with banana, raspberries and cashews | 271,9 | 7,4 | 4,5 | 52,4 |
| Dietary corn pancake with cottage cheese | 418,0 | 30,7 | 14,8 | 39,7 | |
| 2nd breakfast (10.00 - 10.30): | Fruit salad | 313,9 | 4,3 | 5,8 | 62,3 |
| Lunch (12.30 - 13.00): | Corn soup with turkey fillet | 150,7 | 18,9 | 1,5 | 14,3 |
| Buckwheat spaghetti with beef liver and sour cream sauce | 533,4 | 31,0 | 19,4 | 53,2 | |
| 2nd lunch (15.00 - 15.30): | Crab sticks and avocado salad | 334,5 | 6,7 | 23,3 | 15,7 |
| Dinner (18.00 - 18.30): | Sushi "Syake" (salmon) | 159,4 | 10,3 | 7,3 | 16,4 |
| Sushi "Ebi" (tiger shrimp) | 113,9 | 9,6 | 0,9 | 16,4 | |
| 2nd dinner (20.30 - 21.00): | Low-fat kefir | 72,5 | 7,5 | 0,3 | 10,0 |
| During the day: | Orange-lemon drink | 24,9 | 0,8 | 0,1 | 5,4 |
Saturday
| Reception type: | Name: | Number of kcal: | Proteins: | Fats: | Carbohydrates: |
| Breakfast (7.00 - 8.00): | Milk oatmeal with apple, blueberry and almonds | 278,5 | 8,9 | 4,8 | 48,9 |
| Omelet with turkey fillet | 296,9 | 37,4 | 16,9 | 3,4 | |
| 2nd breakfast (10.00 - 10.30): | Oatmeal milk balls with apple | 272,6 | 8,4 | 8,5 | 41,4 |
| Lunch (12.30 - 13.00): | Soup-puree “Forest Paradise” | 125,7 | 19,0 | 2,2 | 7,9 |
| Breaded chicken fillet | 356,6 | 36,2 | 12,1 | 24,4 | |
| Country-style potatoes + Bechamel sauce | 242,3 | 10,9 | 10,6 | 26,4 | |
| 2nd lunch (15.00 - 15.30): | Turkey fillet salad with pear and cheese | 179,7 | 24,5 | 5,2 | 8,9 |
| Dinner (18.00 - 18.30): | Sea bass fillet baked in foil | 239,8 | 42,5 | 6,1 | 1,7 |
| Zucchini stuffed with mushrooms | 192,9 | 5,0 | 8,8 | 23,4 | |
| 2nd dinner (20.30 - 21.00): | Low-fat fruit yogurt | 155,0 | 7,0 | 1,0 | 27,5 |
| During the day: | Citrus lemonade | 62,1 | 1,8 | 0,2 | 13,5 |
Sunday
| Reception type: | Name: | Number of kcal: | Proteins: | Fats: | Carbohydrates: |
| Breakfast (7.00-8.00): | Milk corn porridge with dried apricots, strawberries and cashews | 326,7 | 8,9 | 4,3 | 64,8 |
| Omelette with vegetables | 235,7 | 24,1 | 14,9 | 6,7 | |
| 2nd breakfast (10.00-10.30): | Curd mousse with dried fruits and walnuts | 310,1 | 24,4 | 11,6 | 26,6 |
| Lunch (12.30-13.00): | Creamy cauliflower soup with tiger prawns | 162,4 | 13,7 | 7,6 | 8,7 |
| Beef pulp “Stroganoff style” | 196,8 | 25,8 | 3,7 | 13,6 | |
| Buckwheat with wild mushrooms | 170,1 | 5,4 | 5,8 | 24,7 | |
| 2nd lunch (15.00-15.30): | Salad "Beets with prunes" | 273,3 | 6,6 | 8,9 | 44,3 |
| Dinner (18.00-18.30): | Grilled carp fillet with lemon | 231,0 | 25,6 | 10,9 | 5,3 |
| Eggplant caponata with nuts | 289,1 | 5,4 | 23,4 | 15,1 | |
| 2nd dinner (20.30-21.00): | Low-fat kefir | 72,5 | 7,5 | 0,3 | 10 |
| During the day: | Compote “Berry Delight” | 30,9 | 0,9 | 0,3 | 6,4 |
Dish recipes
Bean soup
You will need: 0.1 kg of green peas, 1 large onion, 0.5 kg of chickpeas, 2 medium carrots, 20 g of vegetable oil, ground black pepper, salt, 1 tsp of soda.
Cooking method:
In the evening, pour cool water over the beans and leave overnight. The next day, drain the water and mix with the required amount of soda, leave to soak for several hours. Rinse thoroughly with running water. Pour plenty of water over the beans and place over medium heat. Skim off the foam and add chopped onions, carrots, peas and butter. Add salt and pepper to taste. Cook until done.
Krupenik
You will need: boiled buckwheat or wheat porridge 180 g, sour cream 5 g, sugar 10 g, crackers 5 g, cottage cheese 85 g, egg 1/4 pcs, melted butter 5 g.
Cooking method:
Add cottage cheese, salt, eggs, sugar, butter to the prepared porridge and mix. Place the resulting mass on baking sheets and grease the surface with sour cream. Bake until done.
Potato salad
You will need: 0.5 kg of potatoes, 1 tbsp horseradish, 1 ripe apple, 2 tbsp vinegar, 0.1 kg ham, 2 tbsp vegetable oil, 0.1 kg leeks, 1 tbsp honey, 2 celery roots, salt and pepper.
Cooking method:
Cut potatoes, leeks, celery and apple into small cubes. Mix oil, vinegar, honey and horseradish, add salt and pepper. Pour the resulting sauce over the vegetable salad and leave for 2 hours. Roll the ham into rosettes and decorate the surface of the salad.
Barley porridge
You will need: 2 tbsp butter, 3 eggs, 1 tbsp barley, 1 tbsp sour cream, salt, 1 l milk.
Cooking method:
Pour hot milk over the washed cereal, bring to a boil and reduce heat. Add butter, sour cream and salt to taste to the boiled cereal. Add eggs to hot porridge and stir. Transfer the porridge to a frying pan or mold. Bake at 150 C for about 15 – 20 minutes.
In between meals, perhaps drink protein shakes.
One serving of the shake contains forty grams of additional protein. To prepare the drink, add 4 tablespoons of powder to a glass of water or milk.
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Diet 3000 kcal – breakfast and second breakfast
Breakfast is on a diet of 3000 kcal, the same calorie as dinner. Second breakfast, in turn, is a form of satisfying hunger between these two meals.
• Breakfast in the diet 3000 kcal (702 kcal) – burger with mozzarella
Ingredients: – sesame seeds (100 g), – chicken breast (100 g), – mozzarella (30 g), – tomatoes (192 g), – mustard (25 g), – arugula (50 g), – olive oil (10 g), – drink orange juice (250 g), – spices to taste: sweet and hot peppers, rosemary, salt.
Preparation: cut the chicken breast in half lengthwise and rub with a mixture of olive oil and spices, let stand for 20 minutes. Cut the buns in half and grill the insides, then place the marinated meat on the grill. Spread mustard on buns. Place the meat, tomato and mozzarella slices and arugula leaves between the bun halves.
• Banana smoothie for second breakfast (479 kcal)
Ingredients: – banana (120 g), – cottage cheese (200 g), – natural yogurt (150 g), – cocoa powder (10 g), – honey (20 g).
Directions: Simply cut the banana into pieces, place all ingredients in a blender and blend.
