2500 Calorie Diet Plan To Gain Weight In Healthy Way

Snehil Sharma

Snehil Sharma
Jan 2023

2 min read
2500 calorie diet plan

Table of content

Did you know that 35% of adults (22 years and above) are overweight? As this is not enough, approx. 39% are obese, and 6-7% are extremely obese. As a result, slowly and gradually at least 35% of obese categories will suffer from cardiovascular diseases, 25% will have hypertension etc. Losing weight or gaining weight may look easier, however, this isn’t the case. When we talk about weight gain or weight loss, the first thing that comes to mind is eating food. This calorie plays a crucial role. It is an energy source for the human body that helps it to conduct physical activities. But this number of calories is only obtained through a healthy diet. So, let’s learn about the 2500 calorie diet plan. 

How to Pump Up Your Body With a 2500-Calorie Diet Plan 

The listed following breakdown can be used as an example of a typical day. You can use the 40/40/20 split in hitting your daily calorie intake. 

Early Morning (7:00 a.m. – 8:00 a.m.)

  • 1 Glass milk + 7-9 Almonds + 3-4 Walnuts(soaked)
  • 7-8 Almonds + 6-7 Walnuts 

Breakfast (9:00 a.m. – 10:00 a.m.):

  • Peanut Butter with 4-5 bread slices + 2-3 Bananas
  • Egg sandwiches + Glass of fruit juice.
  • 1-2Chapati + Paneer Sabji
  • 2 Bread toast + 2-3 eggs, scrambled + Banana

Mid-morning (11 a.m. – 12 p.m.):

  • Boiled Chana – 1-2
  • Banana
  • A glass of milk 
  • Apple
  • 10-12 Almonds

Lunch (1:00 p.m. – 2:00 p.m.):

  • 1 Rice bowl + small dal bowl + grilled chicken- 2 + Steamed vegetables 1 Cup
  • 3 Chapatis/ Roti + small dal + 1 small bowl chicken curry
  • 2 Cup rice + small bowl of green vegetable sabzi + Paneer curry

After Lunch (3:00 p.m. – 4:00 p.m.):

  • One Fruit of your choice

Evening Snack (5:00 p.m. – 6:00 p.m.):

  • 1 medium size Apple with peanut butter
  • A cup of yogurt with berries.
  • Coffee + 2 cookies

Dinner (8:00 p.m. – 9:00 p.m.):

  • 2 Roti + 1 cup sabji + 2 slices of chicken
  • 1 Cup rice + 1 mashed potato + 1 piece of fish 

(If vegetarian you can skip non-veg items)

Bedtime Snack (10:00 p.m. – 11:00 p.m.):

  • A glass of banana milkshake.
  • A cup of mixed nuts.

This 2500-calorie diet plan will help you to gain weight in a healthy way. So, you can follow this diet plan after contacting your dietitian for healthy weight gain. 

Foods To Include In 2500 Calorie Diet Plan

Here are a few foods that contain fat. You can consume these foods for healthy weight gain. So, let’s have a look:

  1. Dry Fruits

Dry Fruits are a perfect source of calories, nutrients, and fiber. Add walnuts, raisins, almonds, and cashew nuts to your diet. A cup of soaked raisins and almonds contains a good number of calories. So, start including dry fruits in your regular diet to have a healthy lifestyle.  

  1. Cheese

Dairy products have healthy fats. Products like cheese also contain essential nutrients. Dairy products have good fats that can help you increase your weight fast and quickly. These products contain calcium, proteins, and cholesterol along with calories. Also, you can prepare different recipes to make them delicious. There are approximately 70 calories in a serving of cheese. 

  1. Peanut Butter

Peanut Butter is a rich source of protein and fat. Also, peanut butter is best to increase weight.  A spoonful of peanut butter contains approx. 100 calories. There is a large number of crucial nutrients in it. The presence of fat in peanut butter is of an unsaturated type. This unsaturated fat is good for your heart. Peanut butter is a high-calorie fat.

4. Potato

Potatoes are a normal vegetable. For people who want to gain weight, potatoes are best for their diet. But when people have to reduce weight then avoid including them in your regular diet. Because it is a rich source of complex carbohydrates and is helpful in increasing weight. So, potatoes have nutrient value and are rich in starch, vitamin C, and fiber. One medium-sized potato contains around 150 calories.

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  1. Fatty Fruits

Including fatty fruits such as bananas, mango, papaya, and pineapple are helpful in increasing weight. These fruits contain natural sugar which is a perfect source of energy. Also, you can include an avocado. Avocado fruit is a good option for people who want to increase their weight. So, add these healthy and nutrient-full fruits to your diet like salads, desserts, or smoothies.

In a 2500 Calorie Diet Plan Why Planning Your Meals Ahead Is Good? 

Planning in advance is an important task. As it helps you to plan your diet accordingly.  makes all the difference. So, there are various advantages related to meal planning and below are just a few:

  1. Portion Control

If your aim is to lose weight, planning in advance will help you to limit the number of portions. Also, this will help you to plan your whole meal in advance and save time from your busy schedule

  1. Saves Time

The main agenda of planning your meal ahead is to save time. Planning in advance saves you the negative experience of thinking. You can plan what to eat, when to eat, cleaning up after your meals. Also doing so you can save no more last-minute shopping trips and overspending. 

  1. Food Waste Reduction

Waste reduction is what really stands out when you put meal planning and caloric intake on one plate. Since you know what is best for your body’s needs (grams), you can plan well in advance and portion out meals accordingly to your goals. 

  1. Variety

Busy schedules are the catalyst for boring and repetitive meals. However, with the help of meal planning, you can get rid of this. Also, you can add different and interesting recipes to your diet chart and can even maintain your calorie intake. 

Why Is It Essential to Track Your Calories?

Calorie tracking is one of the most important tasks in your weight gain journey. It will help you to keep track to cover up the desired calorie intake. Here are the reasons why tracking your calories works: 

  • It provides an approximation of where to start. Also, it will help you to compare your journey of weight gain or weight loss. 
  • Tracking your meals and portions you’ll be accountable for your daily choices in terms of what you eat. So, in return, it will motivate you in your progression toward your goals.
  • Tracking calories provides a platform for visualizing the body’s transformation. Because psychologically when you see the shredding of weight you will continue making conscious decisions to further achieve your goal. 

Brown Rice vs White Rice- Which Rice is better for Weight Loss?

Do most fitness gurus suggest that brown rice is the perfect way to go but is it true? What is the reality? Which rice to eat to lose weight?  Let’s see and compare both white and brown rice and figure out answers to this most frequently asked question with the help of Dietitian Mac Singh.

Bottom Line

To shred weight, you don’t need expensive gym subscriptions or celebrity fad diets to attain your goals. What matters is what goes in, and this is true. However, the perfect way of losing or gaining weight is to track your daily calorie intake. Thus, we are sure that the next time you look into the mirror, you’ll be shockingly amazed at the wonders of what a 2500 calorie diet plan can do to your body. 

Frequently Asked Questions 

Q. What Is Healthy Weight Gain?

Ans: A healthy weight gain is when an individual gains weight without adding unhealthy fat that is harmful to their health. 

Q. Is a 2500 Calorie Diet Plan Good For Weight Gain?

Ans:  Yes, 2500 calorie diet plan is perfect for weight gain. So, include this diet plan which is specially designed for healthy weight gain. 

Q. Are Indian Foods Good For Your Health?

Ans: Yes, Indian foods are prepared with different types of spices and the goodness of many healthy ingredients. They are healthy in nature and provide good nutrients to the human body. 

Fun Fact

Do you have a busy life and so you are unable to follow a proper diet to lose weight? Well, then don’t worry, you just need to follow some weight loss tips by Fitelo, and you are ready to go.

Contact Us Today

Finally, your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.

Thus, eat healthy, and live healthy. And enjoy a long happy life.

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