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  • Writer's pictureScott Murray

2500 Calorie Full Day of eating to lose fat and build muscle at the same time

Updated: Aug 28, 2020

Firstly, much like every meal plan, this full day of eating is a very “generic” meal plan in that it is not customised to you as an individual, something which is impossible to do in a video so if you are interested in a fully customised personal approach to diet and training, check THIS out.

Nonetheless, let’s dive into this meal plan which for the majority of you, should be around maintenance thus allowing for somewhat of a body recomposition effect where you may see fat loss AND muscle gain simultaneously!

Meal 1

Strawberries, 200g

Whey Protein, 20g

Wholemeal loaf, 116g

Liquid Egg White, 200g

· 67g carb

· 5g fat

· 61g protein

· 557 calories

Meal 2

Cauliflower Rice, 200g

Tuna in Water, 120g

Baby Carrots, 400g

Green Beans, 400g

Green Bell Pepper, 6 Large

Protein Cheese, 50g

· 90g carb

· 9g fat

· 61g protein

· 685 calories

Meal 3

Smooth Toffee, 1 container

Popcorn, 20 grams

Caramel Rice cake, 2 Rice Cakes

· 41g carb

· 6g fat

· 9g protein

· 254 calories

Meal 4

Mixed. Peppers, 250g

Cauliflower Florets, 500g

Chopped Tomatoes, 100g

Mixed Beans, 150g

Broghies, 8 shell

Extra Lean Steak Mince, 170g

Protein Cheese, 50g

· 82g carb

· 11g fat

· 54g protein

· 643 calories

Meal 5

Sugar Free Raspberry Jelly, 550ml

Cocoa, 10g

Marshmallows, 28g

Oats, 50g

Whey Protein, 25g

· 59g carb

· 6g fat

· 27g protein

· 398 calories


That’s a wrap. Hopefully you enjoyed the video and are going to try some of the recipes out if not the full meal plan. The total macros for it come out as follows:

· 337g carb

· 37g fat

· 213g protein

· 2533 calories


If you are up for a challenge, I challenge you to follow the plan for 1-2 months taking both a before and after picture and then sending me it to see your transformation. Let’s get you hella lean and swoll while eating good

As always, thanks for the support

Stay tuned for the next video/blog


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