2,500 Calorie High-Protein Meal Plan Example

An example of a full day of high-protein eating at about 2,500 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

This high-protein day is about 2,500 calories, with about 252 grams of protein, 213 grams of carbs and 73 grams of fat. Most of its protein comes from chicken breast, top sirloin steak and whey protein powder. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,504 cal

Carbs213 g

Protein252 g

Fat73 g

Fiber: 32 g

Breakfast

553 cal · 41 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, hard-boiled2 large (100 g)	155	13 g	1 g	11 g
Egg whites5 large (165 g)	86	18 g	1 g	0 g
Whole-wheat toast2 slices (64 g)	161	8 g	27 g	2 g
Banana1 medium (118 g)	105	1 g	27 g	0 g
Strawberries1 cup (144 g)	46	1 g	11 g	0 g

Lunch

687 cal · 66 g protein

Food	Calories	Protein	Carbs	Fat
Chicken breast, cooked6½ oz (184 g)	304	57 g	0 g	7 g
Brown rice, cooked1 cup (202 g)	248	6 g	52 g	2 g
Broccoli, cooked1 cup (156 g)	55	4 g	11 g	1 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Snack

299 cal · 51 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat1 cup (245 g)	145	25 g	9 g	1 g
Whey protein powder1 scoop (32 g)	113	25 g	2 g	0 g
Blueberries½ cup (74 g)	42	1 g	11 g	0 g

Dinner

617 cal · 65 g protein

Food	Calories	Protein	Carbs	Fat
Top sirloin steak, lean6½ oz (184 g)	337	56 g	0 g	11 g
Potato, baked, with skin1 medium (173 g)	161	4 g	37 g	0 g
Asparagus, cooked1 cup (180 g)	40	4 g	7 g	0 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Evening snack

347 cal · 30 g protein

Food	Calories	Protein	Carbs	Fat
Cottage cheese, 2%1 cup (226 g)	183	24 g	11 g	5 g
Almonds1 oz (28 g)	164	6 g	6 g	14 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the chicken breast or another carb you enjoy for the brown rice. Our high-protein foods list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this 2,500 calorie high-protein example come from?

Most of it comes from chicken breast (57 g), top sirloin steak (56 g) and whey protein powder (25 g), about 55% of the day's 252 g.

How are the calories split in this 2,500 calorie high-protein example?

Breakfast has about 553 calories, then lunch 687, the snack 299, dinner 617 and the evening snack 347. Lunch is the biggest meal, at about 27% of the day.

How much fiber does this 2,500 calorie high-protein example have?

About 32 g, mostly from broccoli and whole-wheat toast. That's close to the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 35 g at this calorie level.