2500 Calories Meals Preparation in 30 min
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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 made by your hand simply at home or at hostel so you need to prepare fast energetic meal so there is some healthy meal plan that gives you 2500 calories.

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

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 gram Oats and Also add Tonned milk in it.
  2. Mix well above two ingredients and then Cook it for 4-5 min.(After Cook let it cool for a while)
  3. After cool it add 1 scoop whey protein in it. (Mix well untill made like paste)
  4. Put that into the lunch box type mess
  5. Take 10 almonds and chop it into small pieces with knife
  6. Inflat/spread the almond pieces into the box
  7. pour the 1 tbl spoon honey above it and serve.

Calories

IngredientsCalories
Honey22.3
Whey Protein119.0
Almonds78.6
Oats201.0
Tonned Milk150.0
Total Calories571

Nutrients

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

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

IngredientsCalories
Peanut Butter196.0
Apple107.4
Banana117.2
Total Calories421

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 cut it in tiny pieces.
  4. Take bowl add chopped soya in it and also add chopped onion and capsicum, Pour barbeque sauce in bowl and mix it well.
  5. Take 4 slices of brown bread in pair of two and fill above mixed jam into the pair.
  6. Serve it

Calories

IngredientsCalories
Onion28.0
Capsicum14.8
Barbeque Sauce33.8
Brown Bread273.3
Soya Chunks172.5
Total Calories522

Nutrients

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

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

Calories

IngredientsCalories
Tomato18.2
Onion28.0
Boiled Chickpeas328.0
Total Calories374

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 Blackpepper to taste

Instruction

  1. take frying pan or skillet add 1 tbspn Olive oil/Coconut Oil and Add midium 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 Blackpepper to taste then cook for 1 min.
  4. take it on plate and let it cool then,
  5. Serve it.

Calories

IngredientsCalories
Onion28.0
Capsicum14.8
Olive Oil40.5
Paneer530
Total Calories613

Nutrients

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

You can make 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 has natural ingredients and all are healthy for us so you can try it now. You can make these all meals at your home or your hostel and yes you can carry it for later eat. It provides you all day energy.

Healthy Lunch for Weight Loss |

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