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2500 Calories Meals Preparation in 30 min

When we are in hostel or alone at home there is some problem in cooking meals so here we today see the meals that you can make by your hand simply at home or at the hostel so you need to prepare a fast energetic meal so there is some healthy meal plan that gives you 2500 calories.

We have to work all day and need a bunch of calories to eat so we make healthy meal plans that are all covered by 2500 calories. When it comes to eating something we all serve veg food because it is easy to prepare and serve and gives us enough calories from it. so there are 5 veg meals that I will tell you. the meals I tell you and tell with the information of all calories and nutrients so let’s start 2500 calorie meal plan.

Gabe Kapler Diet And Workout Routine

1. Breakfast

Ingredients

  • 50 gram Oats
  • Tones milk 250 ml.
  • Whey protein 1 scoop
  • Almond 10 pcs.
  • 1 tbl spoon Honey

Instructions

  1. Take a Bowl and add 50 grams of Oats Also add Toned milk to it.
  2. Mix well above two ingredients and then Cook it for 4-5 min. (After cooking let it cool for a while)
  3. After cooling adds 1 scoop of whey protein in it. (Mix well until made like a paste)
  4. Put that into the lunch box type mess
  5. Take 10 almonds and chop them into small pieces with a knife
  6. Inflate/spread the almond pieces into the box
  7. pour the 1 tbl spoon of honey above it and serve.

Calories

Ingredients Calories
Honey 22.3
Whey Protein 119.0
Almonds 78.6
Oats 201.0
Toned Milk 150.0
Total Calories 571

Nutrients

  • Protein — 40.4 g
  • Fat      — 20.4 g
  • Carbs   — 55.0 g
  • Fiber   — 6.7 g

Eugen Sandow Diet And Workout [Immersive Training]

2. Snake 1

Ingredients

  • 1 pcs Apple
  • 1 pcs Banana
  • 2 tbl spoon Peanut butter

Instructions

  1. Chop 1 apple into small pieces(remove seeds)
  2. Chop 1 banana into small pieces
  3. Mix apple and banana in a lunch box
  4. Pour it with 2 tbl spoon peanut butter
  5. Serve it

Calories

Ingredients Calories
Peanut Butter 196.0
Apple 107.4
Banana 117.2
Total Calories 421

Nutrients

  • Protein — 11.6 g
  • Fat      — 17.2 g
  • Carbs   — 55.9 g
  • Fiber   — 6.7 g

3. Lunch

Ingredients

  • 50 gm. Soya Chunks
  • 1 Onion
  • 1 Capsicum
  • Low-fat barbeque sauce 2 tbl spoon
  • 4 slices of brown bread

Instructions

  1. Boil 50 gm. soya chunks for 8-10 min.
  2. Drain all the excess water and cut it into small pieces.
  3. Take 1 onion and 1 capsicum and cut them into tiny pieces.
  4. Take a bowl add chopped soya to it and also add chopped onion and capsicum, Pour barbeque sauce into a bowl and mix it well.
  5. Take 4 slices of brown bread in pairs of two and fill the above mixed jam into the pair.
  6. Serve it

Calories

Ingredients Calories
Onion 28.0
Capsicum 14.8
Barbeque Sauce 33.8
Brown Bread 273.3
Soya Chunks 172.5
Total Calories 522

Nutrients

  • Protein — 37.6 g
  • Fat      — 2.1 g
  • Carbs   — 89.4 g
  • Fiber   — 13.0 g

Tristyn Lee Diet And Workout Routine

4. Evening Snake

Ingredients

  • 1 Onion
  • 1 Tomato
  • 200 gm Boiled Chickpeas (Boiled before use)
  • Chopped Coriander
  • Salt (to the taste)
  • 1 tbl spoon Lemon Juice

Instructions

  1. Take a bowl add boiled chickpeas to it and also add chopped onion and tomato.
  2. Add salt to the taste.
  3. Add 1 tbl spoon of lemon juice and add chopped coriander.
  4. Mix it well and take it all into a lunch box.
  5. Serve it

Calories

Ingredients Calories
Tomato 18.2
Onion 28.0
Boiled Chickpeas 328.0
Total Calories 374

Nutrients

  • Protein — 17.2 g
  • Fat      — 5.1 g
  • Carbs   — 65.3 g
  • Fiber   — 28.5 g

5. Dinner

Ingredients

  • 1 Capsicum
  • 1 Onion
  • Olive oil/Coconut Oil 1 tbspn
  • Paneer 200 gm
  • Salt and Black pepper to taste

Instruction

  1. take a frying pan or skillet add 1 tbspn Olive oil/Coconut Oil and Add medium chopped onion and capsicum.
  2. Cook at high flame for 4-5 min & add chopped paneer in it.
  3. Mix it and add salt and Black pepper to taste then cook for 1 min.
  4. take it on a plate and let it cool then,
  5. Serve it.

Calories

Ingredients Calories
Onion 28.0
Capsicum 14.8
Olive Oil 40.5
Paneer 530
Total Calories 613

Nutrients

  • Protein — 38.0 g
  • Fat      — 46.3 g
  • Carbs   — 12.4 g
  • Fiber   — 2.4 g

You can make it all in 30 min. So above all meals are considered in 2500 calories and I also give the nutrients flow in all meals so you can easily know the right meal for you. All meals have natural ingredients and all are healthy for us so you can try them now. You can make these all meals at your home or your hostel and yes you can carry it for later eating. It provides you all-day energy.

Healthy Lunch for Weight Loss |

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